New Year’s Resolutions: How to Make Healthy Habits

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As the COVID-19 epidemic continues to spread, the need of a healthy lifestyle has never been greater. According to a study of Americans’ 2022 New Year’s goals, a quarter of those polled said they wanted to be healthy.

1. Regularly engage in physical activity

Cardiovascular and muscular health may be improved by regular exercise. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity every week, as well as two days of muscle-strengthening exercises, in order to decrease stress and enhance your overall mood. Maria Biondi, RDN, CDN,  well-being recommends making a daily commitment to exercise, stretch, meditate, or practice any other type of self-care.

The health team has provided some helpful tips on how to divide up your workouts into 30-minute segments:

  • Plan a few walking meetings or at least two 30-minute walks each week around lunch.
  • While you’re watching television, put in 30 minutes of strength training with a kettlebell or hand weights.
  • Jump rope twice a day for 15 minutes each time you wake up and when you go home.
  • Squats at your desk in 10-minute increments three times a day are an excellent way to get your heart rate up.

2. Eat Appropriately

Keep your blood sugar and certain “hunger hormones” steady throughout the day by packing your breakfast with protein. Protein smoothies, omelettes made with egg whites, and Greek yogurt are all examples.

High fructose corn syrup (HFCS) in particular should be avoided, according to Dr. Kumar. Having a high blood sugar level may lead to insulin resistance, which can lead to diabetes type 2, fat accumulation in the liver, and other health problems. Cirrhosis, neuropathy, renal illness, inflammation, and cancer have all been linked to it.

Columbia University Irving Medical Center gastroenterologist Dr. Shilpa Ravella recommends replacing red meat in your diet with entire plant meals to reap several health advantages, including reduced risk of heart disease and cancer.

Cholesterol levels will decline, and you’ll be less likely to develop chronic conditions including heart disease, cancer, stroke, diabetes, and obesity, all of which are leading causes of death worldwide.

3. A good night’s rest is also important.

Many people have experienced sleep disturbances As a result of the COVID-19 outbreak such as “coronasomnia,” but according to Dr. Daniel Barone, a sleep medicine expert and associate professor of neurology at Weill Cornell Medicine, it’s critical to maintain a regular sleep schedule in order to get the recommended eight hours of sleep per night. When it comes to protecting ourselves against COVID infections, a robust and healthy immune system is essential, explains Dr. Barone.

There are several things that may be done to improve your sleep quality, including regular bedtimes and waking times and avoiding caffeine later in the day; turning off gadgets before bedtime; putting limits on media intake; exercising regularly; avoiding naps; and cutting out alcohol.

4. Be Consistent with Your Goals.

New Year goals for 2022, plumbing tools and notebook.

there are simple strategies you can adopt to stick with your plan, whatever it may be. She thinks:

  • Be honest with yourself about what needs to be altered.
  • Set weekly objectives and develop an action plan to achieve them.
  • Begin by writing a “Why?” entry in your diary.
  • Incentives should be put in place.
  • Tell a friend or family member.