New Year Changes

Hands up if you have made some New Year’s resolutions that involve improving your overall health.

Keep your hand up if you are still sticking to them.

Don’t beat yourself up if you’ve already slipped off the motivation train – nearly 30% of those who make resolutions have already tagged out two weeks into the new year.

Fear not though, failure is not inevitable as there are some very simple ways to support your health goals as we start upon another trip around the sun.

1. Get more sleep
   One of the most underrated but highly effective ways to improve your health – and help you stick to any goals or resolutions – is sleep.  According to the Mayo Clinic, adults need 7 or more hours of sleep a night.  And it’s not just about getting enough sleep, quality is important too so that means minimal interruptions.  If you are already sleep deprived, the amount of sleep you will need will be higher than 7 hours so remember to factor that in as you initiate new habits.
   
   Being well rested will support your ability to make better decisions and stick to them as you are not being overwhelmed by fatigue.  Being well rested also means you don’t fall into that afternoon slump that often has you reaching for the snacks to get you through to dinner. 
   

2. Add more exercise into your week
   Do you get to the gym or play sport once or twice a week?  No doubt you work hard when you do go but a more consistent and frequent approach will have a huge impact on your overall health. 
   
   There are so many options – walking, skipping, home weights or even just using your own body weight and whipping out 10 minutes is a great option for those days you can’t fit in something more strenuous.
   

3. Make small changes and build on them
   Drastic change can be very difficult to maintain.  It’s harder to form habits when we stray so far from our normal life patterns, and it can be overwhelming.  Bite size change however allows us to make incremental adjustments that we can manage and build upon.  Each time you embed a new and healthy habit, you can add something new to your repertoire and before you know it, you’ve made massive, long-term changes that completely overhaul your health.
   

4. Hydrate
   This one is always a winner and a very simple addition to your repertoire:
   
   DRINK. MORE. WATER.
   
   There is considerable debate as to what is scientifically the right amount to consume in a day to support your health, but Health Direct Australia recommends 10 cups for men and 8 for women (based on 250 ml per cup).  More is required if breast feeding and if it’s a hot day. 
   

5. Meal Prep
   I know….BORING!  But meal prep is a really easy way to stick to your goals and to make sure you are choosing healthy, nutritious options over a quick fix takeaway.  It might seem like a lot of work when you first start prepping but it will give you more time in the week as you are organised and not using up brain space trying to work out what to have for dinner!
   

6. Say NO!
   Probably the hardest one of all is learning the art of saying no.  You don’t have to go out to everything if you really need time to rest and recharge, you don’t have to drink alcohol if you are trying to reduce consumption, you don’t have to eat foods that make you feel bloated.  Just say no and focus on what will make you feel good and get you to your health goals.

 
So, there you have it, six easy tips that will help you make changes in your life that are sustainable and will support whatever health and fitness goals or resolutions you are setting yourself for 2022.  I can’t wait to hear which changes you are making and help you stick to those resolutions!