By Deneece Ferrales
For many of us, the new year means time to set our new year’s resolution(s) — a goal or set of goals that are generally designed to help one become happier, healthier, more successful, and/or have increased life enjoyment. According to several studies, health goals are the most common resolutions.
In the United States, exercising more, losing weight, and better mental health are among the top five resolutions every year. These are important, especially in light of the COVID pandemic continuing to limit our contact with others and limiting how and when we can participate in healthy activities such as exercise or even the ability to access healthy foods.
Keeping up a healthy exercise routine and healthy eating are imperative both to our physical and our mental health. Unfortunately, despite our best intentions, many of our resolutions will be abandoned before January ends.
The collective wisdom regarding resolutions has always been that discipline is key and that if we fail at keeping a resolution, it is because of poor self-discipline. However, simply telling ourselves to do it does not lead to success. According to US News & World Reports, we normally set resolutions based on our Christmas excesses (eating, failing to get exercise during the holidays, etc.) without preparing ourselves for the changes we plan to make in our lives.
There is a discomfort that comes with change, even when that change leads to feeling better. We have to readjust our schedules for exercise, amend our shopping habits to seek out healthier foods, or make other intentional changes to our daily routines and habits. This is stressful because the act of change, any change, produces emotional friction.
If we have not determined when and how we plan to exercise or made a plan for any grocery shopping changes needed to be able to purchase healthier foods, then we are doomed to fail when we experience that transient discomfort. It is important to plan for the change and give yourself a step-by-step guide to when and how each change will occur. Even with the best plans, transient discomfort will occur, but it is much easier to follow a well-thought-out plan through the change than to add further stress from indecision.
Here are some tips for keeping those healthy new year’s resolutions:
- Turn your broad health resolutions into specific goals with steps for accomplishing those goals. I like using SMART goals (specific, measurable, attainable, realistic, and timed). SMART helps us think out exactly how and when we plan to make our changes and then gives us time limits for accomplishing our goals. So instead of having a resolution that says, “Get more exercise,” your resolution reads, “Take a mile-long walk 4 times a week for the next three months.”
- Think small. Set your goals for something accomplishable. You may want to run in next year’s marathon, but you have not begun to train yet. Setting a goal that is not reachable or that will require work over a long period of time is likely to lead to disappointing results and goal abandonment. It might be better to start with a smaller goal, like running a mile or running 3 times a week, and as you reach each goal, set another until you are ready to run that marathon.
- Consider your why. Setting goals that lead to better health is always a good idea. The meaning of those goals is different for each person. One person may be diabetic and interested in lowering their A1C, while another person may want to increase stamina to be able to participate in more activities. Whatever your reason, this can be what keeps you motivated on those days when you are not feeling it. If your goals revolve around exercise and/or healthier eating, try to stay away from an appearance-focused why.
- Keep it all in the family! Parents have to consider their children’s needs, which are sometimes unpredictable. Setting a health resolution for the whole family makes reaching your goals a “family affair” and prevents you from having to choose between your family and your own personal growth.
The Robert Wood Johnson Foundation published a report titled, “State of Childhood Obesity: Prioritizing Children’s Health During the Pandemic.” The report states that more than 15% of children (1 in 7) between the ages of 10 and 17 are obese. Childhood obesity leads to a host of health problems in adulthood. For this reason, including the children in developing healthy goals now will give them a foundation for continuing healthy practices.
If setting a family health resolution, call a family meeting so everyone has input. Define what a resolution is so that the entire family understands the importance of setting the goal. Talk about your family’s good health habits and bad ones to determine the best family resolution.
- Write down your goals/resolutions. Writing down your resolutions helps make your goals more intentional. Looking back at the goals can help motivate you and remind you how far you have come toward achieving your goals.
- Share your resolution with others. Telling other people about your goals can help hold you accountable. It can also help you find others who are working on similar goals so that you can achieve them together. Find someone else who wants to exercise and schedule walks or grocery shop together.
- Use technology to your advantage. There are a myriad of apps for your phone that can support you in your quest to meet your goals.
- Look at your goals frequently and review your progress. There are a number of free goal tracking apps that can assist you with this.
- It’s not over just because you veer off course. We all veer off course sometimes. Maybe you had a bad week and weren’t able to walk or you were not able to shop at your regular grocery store and thus had to buy more pre-packaged and less healthy foods. It’s okay. Look back and celebrate the progress you have made and how far you have come then readjust so that you are able to continue moving forward despite the disruption.
Let’s make 2022 a year of healthier living by learning to plan, set, and achieve our health goals. Have a happy and healthy new year!
Deneece Ferrales, Ph.D., is director of health initiatives with Prosper Waco.
By Ferrell Foster
’Tis the season to be merry! Christmas and New Year are coming, and merriment is in the air. In fact, we hardly ever use the word “merry” except in relation to Christmas.
So what does this little-used word mean? Dictionary.com to the rescue:
— full of cheerfulness or gaiety; joyous in disposition or spirit
— laughingly happy; mirthful; festively joyous; hilarious
You’ve got to love a little merrymaking.
But, there is, however, a problem. For some strange reason, our culture has come to associate merry making with drinking lots of alcohol. There is probably no better indication of a sickness in our society than that we associate fun with consuming vast quantities of something that numbs our thinking.
Cutting to the chase: This holiday season, try making merry without a bunch of alcohol. A little is OK, but a lot can ruin a party and a life.
Most people do not think of what they do as binge drinking — that’s what foolish college students do. The Centers for Disease Control and Prevention defines binge drinking as four drinks for women and five drinks for men on one occasion.
“Heavy drinking” is eight or more drinks in a week for a woman and 15 or more for a man. (It seems alcohol is a bit sexist.)
I’m concerned broadly about the negative effects of heavy drinking on people. The more I learn about challenges facing individuals and families, the more it becomes obvious substance abuse is playing a huge part — from mental health to quality parenting, from ability to hold a job to deadly auto accidents. It’s the ugly truth that alcohol commercials never depict.
Pardon me for being direct, but some people will probably die in the next couple of weeks because some otherwise good people drink too much at a party and then drive. Please, don’t drink and drive; you might save a life, even though you will never know it. You will, however, know it for the rest of your life if you kill someone, as will all of the people who love your victim.
Also, there are some people around you who really struggle with limiting their alcohol intake. Please don’t let your own ability to “handle” a drink make it hard for people around you.
Be smart this Christmas and New Years. Be safe. Having fun need not be associated with heavy drinking. The holidays will be best in Waco if we keep the lid on drinking.
Ferrell Foster is senior specialist for care & communication with Prosper Waco.
The Act Locally Waco blog publishes posts with a connection to these aspirations for Waco. If you are interested in writing for the Act Locally Waco Blog, please email the ALW team — [email protected].