Come new year and it is time again to renew some old resolves. Most of our resolutions fail because they are difficult to follow. Hence it is better to set some realistic, doable goals that can be attained. And health being the most important aspect of our lives, this new year why not make some easy to follow health resolutions like the ones we’ve listed here?
Most of us get too enthusiastic at the beginning of the year and make weight loss the number one agenda on our new year resolutions list. Starting by rushing to the nearest gymnasiums and enrolling with immense enthusiasm, however, the enthusiasm slowly starts to diminish and excuses pave way. Staying fit with regular exercise is essential to battle our fast paced lives. Choose a form of workout that is fun and sustainable throughout the year such as walks, dance and aerobics. Commit to do the exercise at least four times a week.
Drink less caffeine
The Food and Drug Administration (FDA) recommends a maximum caffeine intake of 400 mg per day i.e. two to three cups of coffee. A moderate intake of coffee may help in weight loss, improve cognitive function, and alertness. Over consumption of caffeine may have negative impact on pregnancy, fertility, glucose control, and cause health issues. So watch out on the quantity of caffeine consumption every day.
Eat fruits or veggies with each meal
Eating healthy is a great way to stay away from health ailments and keep fit year round. The best way to do this is to add a bowl of fruits or vegetables to all your meals. Power packed with vitamins, minerals and fibre fruits and vegetables offer numerous great health benefits. Consuming a bowl full of veggies/fruits before meals helps lower intake of carbohydrates.
Play a sport at least once a week
While we can exercise regularly, playing a sport of our choice once every week, is a great way to keep our mental and physical health in great shape. Badminton is a good workout for legs, shoulders and eyes, cycling is a good workout for legs. Soccer and cricket are great team sports.
Drink lots of water
Around 60 percent of the human body is made up of water. However drinking enough water every day is not always at the top of our list of priorities. Water has many health benefits and is essential for proper functioning of the kidneys and other bodily functions. It delivers oxygen throughout the body and blood which is more than 90 percent water. Also not drinking enough water can cause skin disorders. According to doctors, one should drink at least 2-3 litres of water daily to stay hydrated and fit.
Do not binge on soft drinks
Most people feel that summers/weekends are the perfect time to reach out for the fizzy sodas and aerated drinks. Carbonated soft drinks rob us of good health. Also they contain high amounts of sugar, artificial sweeteners, which can be bad for the teeth. Further, sugar can increase the risk of heart attack and diabetes. Instead, divert attention to fresh fruit juices and smoothies which not only taste great but also offer a host of health benefits.
Limit cheat meals to just once in a week
In order to shed weight or maintain fitness, it is practical to be on a diet while having a cheat meal once a week. The theory behind this reward-based diet strategy is that by allowing yourself brief periods of indulgence, you’ll be more likely to stick to your prescribed diet majority of the time. This can be done under the able guidance of dieticians. Having cheat meals more than once a week will definitely not aid in weight loss.
Regular eye and health checkups
It is important to go for regular whole body check ups once a year and eye checkups once in six months. Changes to the health of your eyes can take place gradually and regular eye check ups will help in detecting any obvious signs of disease. Regular health examinations and tests can help detect problems early, when the chances of treatment and cure are much better.
Sleep for eight hours
Research prescribes that one should sleep for seven-eight hours every day. Recent scientific studies show that lack of sleep causes many significant changes in the body and increases the risk of serious health concerns such as obesity, disease, and even early death. Sleep helps protect and strengthens the memory, while lack of sleep can increase the chances of Alzheimer’s disease. During deep sleep, the heart rate drops and blood pressure goes down, both of which are vital for good heart health. With six hours of sleep or less, there is an increased risk of heart diseases.
Meditation is a very good form of relaxation. According to the doctors, habitual meditation helps in reducing anxiety, mental health issues like social anxiety, phobias and obsessive-compulsive behaviors. The best way to practise meditation is through Yoga. In a study of 3,515 adults published in JAMA Internal Medicine, researchers found 30 minutes of meditation every day improved symptoms of depression and anxiety in participants after eight weeks.
Also read: New Year resolutions and their importance