“No more junk food!”
“Cakes, sweets, and chocolates are so 2014.”
“This year will be different.”
You might identify with one or all of these statements. The start of a new year is almost synonymous with resolutions of all kinds, especially those related to exercise, fitness and nutrition. Usually one of the main goals is to shed the extra pounds gained during the holiday season. This is why January is the peak month for gym memberships subscriptions and renewals, but attendance usually tapers off several weeks later along with the willpower to eat “healthier” foods. There are a couple of things to consider if you want to not only keep your resolution, but create a lifestyle change:
Change your mindset
Think about the why instead of the what. Why do you want to lose weight or eat healthier or do more exercise? Motivation is an important part of achieving a goal. If that motivation is finite— that is, tied to an event or situation— you may reach that goal, but afterward there is no reason to keep at it. But what if your motivation focused on a broader and more fulfilling end goal, such as good health in your golden years? If we start to see health, fitness, and exercise as important factors that support the aging process, we are able to pursue a lifestyle that ensures we are in the best health possible at every stage of life— not just for a party or a trip. Your heart will thank you!
Cultivate healthy habits
Lifestyle changes are challenging, but not impossible. And, if your mindset is focused on long-term, life-long health, half the battle is won. The other equally important half is creating— and more importantly, sticking to— habits that will support the lifestyle change. So why can’t many who embark on ambitious resolutions at the beginning of the year make the transition from resolution to habit? The answer is in our brain. While each person is different, science points to a magic number of days needed for our brains to process and adopt a new habit: 21. Curiously, this is usually about the time it takes many people to give up on their resolution. While the reasons may vary, what we can gather from this is that even though we are jogging at a marathoner’s pace, we still need to mark short-term goals to ensure we experience progress.
Keep realistic short-term and long-term goals
Any lifestyle change requires developing and keeping new habits. Goals help us keep up and strengthen these habits. For example, you may want to include weekly exercise as a habit that supports the lifestyle change you are seeking. You can reinforce that habit by setting up short-term goals (I want to walk in the park three times a week) and long-term goals (I want to train for a 5k race). In creating goals we not only appreciate our own progress, but can track it as well.
Keep good company
Lifestyle changes aren’t easy, as we mentioned before. But, if you find family members or friends who share your desire to lead healthier, more active lives, you can keep each other motivated and accountable. Whether it’s your spouse, children, friends, or even grandchildren, having someone to do exercise or cook with helps keep you on course with your goals.
Keep it real
Lastly, we suggest to “keep it real.” Don’t deprive yourself or push yourself too hard. Burn out is one of the reasons many people fail to keep their resolutions. The key here is moderation and the understanding that just because we didn’t walk one day or ate too much cake, we haven’t failed. Each day is a new beginning!
This Friday, February 6, NHCOA will “go red” for National Wear Red Day, created by the American Heart Association (AHA). Wear something red, snap a selfie and share it through your social media channels with the hashtag #GoRedCorazon. To learn more about the National Wear Red Day and AHA’s Go Red for Women Campaign, visit www.goredforwomen.org.
