It’s almost time to ring in the new year! Have you thought about what 2022 will look like for you? It’s natural to start off the New Year thinking about goals you will set and changes you would like to make. About 70 percent of Americans make New Year’s resolutions, but only about eight percent of those people follow through. The key is to choose meaningful resolutions that will allow you to make steady, manageable and significant changes to your lifestyle.
That’s why, we’ve created a list of seven simple wellness tips to get you healthier in the new year and beyond!
- Stay Hydrated
We all know hydration is important for overall health. When the body is dehydrated, it doesn’t run as well as it should but when you make it a priority the benefits include increased energy, flushing out toxins, better skin and increased immunity. But just how much water should a person drink in a day? The U.S. National Academies of Sciences, Engineering and Medicine, recommends 124 ounces of fluids each day for men and 92 ounces for women. So, invest in a water bottle you love and hydrate!
- Be Active Daily
Many people assume that being active means buying an expensive gym membership and putting in at least an hour of cardio every day. But becoming more active doesn’t have to mean sweating on a treadmill in a gym, it can simply mean trying to move more throughout the day. This could look different for everyone, consider taking the stairs instead of the elevator or parking further away from the store and walking the parking lot. Even small amounts of exercise can add up and improve your health.
- Get a Good Night’s Sleep
Healthy adults should get a minimum of seven hours of sleep each night. Getting enough sleep has many health benefits. These benefits include maintaining brain health, warding off disease and giving your body a chance to rest and recharge. If you’re getting much less sleep than the recommended amount, consider starting small. Go to bed just 15 minutes earlier each night until it becomes routine and then add 15 minutes more until you reach your goal. Some nights may be better than others so don’t get discouraged. Make sure your room is cool, dark and peaceful and snuggle right in.
- Manage Your Stress
One of the keys to a happy and healthy life is effectively managing stress. Incorporate activities into your daily life that bring you peace. Some tips on lowering your stress levels are positive self-talk, deep breathing, meditation, going for a walk, gardening, playing with kids, grandkids or pets, arts and crafts, or anything that brings you joy! Self-care and stress management look different for everyone, but the idea is to do something each day that makes you happy.
- Eat More Fruits and Vegetables
Another part of your New Year’s resolution can be eating healthier which can make a big difference in overall health and wellness. Eating better can be as easy as swapping unhealthy foods for healthier options. If you’re a person who eats eggs every day for breakfast, try adding in some spinach, tomatoes or peppers. If you’re used to a coca cola every day, try swapping it with a glass of water with lemon. Once you begin making these small changes consistently, they will eventually add up to regular healthy habits!
- Spend More Time with Friends and Family
Spending more time with those you care about may not be the most common New Year’s resolution, but it is another thing that can improve your overall well-being. When people slow down and spend time with their loved ones, they report feeling happier and healthier. The opposite is true for people who are more isolated. So, keep that social calendar full this coming year.
- Step Away from Devices
When you’re constantly connected to phones, tablets and other digital devices, you can become anxious, distracted and less productive. Choose to turn off your devices for some time each day and be present in the moment. You can even take up some new hobbies you may not have otherwise had the time for! Stepping away from devices doesn’t have to happen all at once. Start small with 15 minutes at a time and read a book, cook your favorite meal or visit with your spouse.
Remember, a little bit can add up to a lot. Don’t think of it as “all or nothing”. It’s all about improvement, not perfection. Your daily habits don’t have to be perfect; they just have to be better than they were.
Here’s to a happy and healthy 2022!
This material was prepared by Mountain-Pacific Quality Health, a Medicare Quality Innovation Network-Quality Improvement Organization (QIN-QIO), under contract with the Centers for Medicare & Medicaid Services (CMS), an agency of the U.S. Department of Health and Human Services (HHS). Views expressed in this material do not necessarily reflect the official views or policy of CMS or HHS, and any reference to a specific product or entity herein does not constitute endorsement of that product or entity by CMS or HHS. 12SOW-MPQHF-MT-CC-12/21-29
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