It’s the start of 2023 and just like every new year, people tend to set grand life goals. Often times these goals are related to one’s health and fitness. But while there’s nothing inherently wrong with setting big goals, we often end up not achieving them. Making sweeping changes are, more often than not, unrealistic. It’s a lot better to set small goals as they are more achievable. And before you know it, these small changes could turn into a lifestyle.
That said, here are some small changes that you can start doing right now and turn into habits that could make a big impact on your health and well-being.
Goal #1: Walk 30 minutes a day.
Training for a full marathon might be too ambitious for a New Year’s resolution but walking 30 minutes a day is more than doable. Even if you can only do this three times a week, it’s still a whole lot better than not doing it at all. A daily brisk walk can help in weight management, and at the same time keep your blood pressure level as normal as possible.
Goal #2: Eat more fermented foods.
Foods like yogurt, kimchi, Sauerkraut, miso and kombucha are probiotics that keep your gut healthy as well as reduce inflammation in the body. If you can consume fermented foods daily, it’ll lead to better health.
Goal #3: Sleep at the same time every night.
A 2018 study found that going to bed at the same time every day can have a positive impact on your health. In particular, it’s been found to reduce stress levels and depression, as well as prevent cardiovascular disease and obesity.
Goal #4: Choose whole grains.
By choosing whole grains (whole wheat pasta, whole wheat bread, oats, brown rice, etc.) you increase your fiber intake which in turn leads to better digestion and lowered risk of cancer and cardiovascular disease.
Goal #5: Don’t consume meat one day per week.
We’ve all heard of the health benefits of going vegan / vegetarian but for most people, turning our backs on meat completely is next to impossible. So instead of trying to do something that’s destined to fail, why not just allot one day per week to not eating meat? Meat, especially red and processed meat, has been found to increase the risk of heart disease and colon cancer. But even going one day a week without meat can make a huge difference.
Goal #6: Drink 3L of water daily.
This may seem like such a huge amount of water to consume in one day but it’s actually the recommended amount. I suggest getting a reusable 3L jug, fill it up every morning and aim to finish the whole thing down to the last drop before your day ends.
Goal #7: Limit your time on social media.
These days, people are spending a lot of time on social media that they hardly have time for anything else. While I wouldn’t tell you to stop going on these platforms, you should at least limit the time you spend there. You’re better off doing something else like reading a book, attend a Yoga class at CorePower Yoga or actually spend time with people. You’ll be amazed at how productive you can be if you cut your social media time.
Change can take time. Some changes may overwhelm and confuse you, and the normal reaction is to go back to doing things like you used to. But by starting small and remaining consistent, you can be on your way to making significant changes to your health and lifestyle.
Learn more about whole grains here: