Every year there is a chance to reset old practices and do something better this time around. For many of us, health is the primary focus of New Year’s resolutions. Unfortunately, so many influencers recommend immediate, dramatic changes even though simple, moderate changes to health practices are a much better strategy. Here are suggestions to get you on the right track this year:
• Habit stack. It is hard to break habits. That’s why sometimes, you should take advantage of those habits instead. If you watch a reality TV show every Thursday, exercise during it. While making a regular call to a friend or family member each Saturday, walk as you chat. Soon, the added exercise will become part of the habit.
• Make easy changes first. Even five additional minutes of exercise can improve your health. Instead of trying to train for a triathlon after months of inactivity, add a ten-minute aerobic session a few times a week or accomplish another moderate exercise goal.
• Focus on gradual changes. It can be difficult to make new routines stick. Ramping them up slowly can help, especially since our bodies often resist extreme changes. If you are, for example, trying to eat more fiber, adding a bunch at once might make you feel unwell. Instead, gradually introduce more nutritious foods to your diet and cut out items that aren’t serving you (unless, of course, you need to change more quickly for medical reasons). Likewise, once you’ve introduced more exercise to your days, slowly build up to more. Any health-improving routines you stick to are better than perfect plans that never happen.
• Consider routines that accomplish multiple goals. We know that better balance is vital as we age. We also know that we need to move more. Yoga, martial arts and similar forms of exercise can help with both.
• Notice how long you sit. Make sure for any long period of sitting, you take time to stand and walk. Among other risks, too much sitting can lead to “increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels” according to the Mayo Clinic. You may have heard of the 20-8-2 rule. For each 20 minutes you sit, stand for eight and move for two.
• Stay hydrated. Among its many other benefits, taking in enough water helps your heart and muscles work effectively. It’s especially important to regularly hydrate this time of year, when we are all vulnerable to flu and other respiratory ailments.
• Bring friends along. Friends can help motivate each other to exercise and can share healthy recipes and strategies. You can experience both advantages by joining Eskenazi Health Healthy Me group sessions (eskenazihealth.edu/programs/healthy-me).
• Try new (good things). Healthy practices don’t have to be a chore. Go to an international grocery or winter farmers’ market and find some fruits and vegetables you have never tried before. Discover a form of exercise you didn’t know existed on YouTube or in person. If it looks safe for you, try it out. Sometimes it’s hard to commit to exercise if you are sick of the same old routine.
• Seek good sources for guidance. That influencer may be trying to sell you something. Get advice from your medical providers and other reliable resources such as doctors’ associations, the American College of Lifestyle Medicine and hospitals.
• Be patient with yourself. If you slip up, be easy on yourself. Guilting yourself will probably make you associate good habits with punishment. Just start the good routines again.
Before making any significant changes to your health practices, of course, you should consult with your primary care provider. If you don’t have one, call Eskenazi Health Connections at 317-880-7666.
Ananda Kannappan, M.D., primary care physician and Lifestyle Medicine practitioner with Eskenazi Health Center Grande