It’s a term that returns to the vocabulary of millions of Americans each January 1st with the help of magazine covers, TV ads, and social media.
Often these intentions include going to the gym more, eating healthier, or losing weight.
But more often than not, they fade away as February approaches and people start over.
But reaching your goals and finding what health means to you is not as difficult as it sounds. Experts say that with a few small changes and a new way of thinking, goal setting is achievable and easy to follow.
For Newmarket health and life coach Katie Gall, redefining health was the first step toward progress.
“I grew up overweight. And as I was told, the goal when I was younger was never to be fit. It was always to be thin. And if you If you are leaner, you will be healthier.
After graduating from college, Gall learned that she struggled with an eating disorder and had a stage 3 precancerous cervical lesion. So she decided it was time to turn her own health around.
When a friend told her about a health coach who specialized in women’s health, Gaul signed up to work with her.
“My whole world has come to realize what real health is, and it’s not about weight. Weight can be a factor in health, but it’s not the determinant of health,” Gaul said. Told.
The idea was also echoed by Bridget Moynihan, Director of Health and Wellness at Keen Family YMCA. “People are often happier and more successful when their success is not measured on a scale. It’s not a measure,” she said.
Moynihan explained that a healthy body looks different from person to person, and that health is determined by how a person feels, not how they look.
“Fitness comes from moving your body. It’s not a specific number. It’s not a specific size,” she said.
In recent years, the term “fat-positive” health care has become more recognized and aims to dispel the stigma that bigger is less healthy. Instead, this model broadens people’s horizons and helps them understand that they can live healthy, active lives, eat well, and exist in larger bodies at the same time.
Emma Simpson Tucker, lead educator at Lovering Health Center in Greenland, New Hampshire, said: What makes you feel good as an individual for what society says you should do.
When it comes to making New Year’s health goals achievable, it can sometimes feel difficult to even know where to start.
Dr. Karl Dietrich, a family physician, said: “Often people want a radical change at the beginning of the new year, but it’s too drastic from their current routine to be sustainable long-term. Director of the family medicine residency program preparing to launch at Cheshire Medical Center. “So small, incremental changes are much more achievable, and focusing on the process rather than the outcome is the key to success.”
According to Dietrich, the best approach is to use metrics known as SMART: specific, measurable, achievable, realistic, and timely. He said that focusing on smaller, more attainable goals first makes it easier to reach larger goals.
A good way to increase physical activity is to do 150 minutes of moderate-intensity exercise each week, says Dietrich. This, he explained, breaks down into his 30-minute workouts five times a week.
“You want your heart rate to be about 50% higher than your average resting heart rate. So if you have an average resting heart rate of 80, you’re trying to get your heart rate up, up to about 120.” Dietrich said. “If you’re someone who doesn’t exercise at all, it really makes sense to start with walking. You may not reach your heart rate goal, but we all build these things and we We have to find what works for us.”
But even with that goal in mind, finding the time and energy to dedicate to your health can be difficult.
“I have a two and a half year old. I can’t leave him alone. But I have no problem training while he plays next to me. That’s fine,” Gal said. Told.
Dietrich suggests that good times to take 30-minute exercise breaks throughout the day are when the kids are napping, during work breaks, or at the end of the day. bottom.
He added that physical activity can take many forms. A 30-minute walk on the treadmill, 10 push-ups daily, or a few sets of squats are all effective and easy ways to get some exercise in.
“Remember that when we have many other responsibilities in our lives, prioritizing our own health puts us in a better position to care for those around us. is important.
Moynihan added that exercising with other people can help.
“It’s hard to do things like this alone. It can be really overwhelming,” she said. Might be a better way.
And Dietrich pointed out that money doesn’t have to be a hurdle.
Exercise at home is great and doesn’t require any special equipment to be effective, he said.
Gal also suggested going to a local tennis or basketball court as an easy and affordable way to get some cardio done.
But Teddy Nelson, a physiotherapist in the rehabilitation department at Monadnock Community Hospital in Peterborough, says it’s also important not to compromise your mental health when making physical changes.
“Achieving any health-related goal is incredibly difficult if you don’t have the right mindset,” he said in an email.
This includes thinking positively, reducing stress as much as possible, and getting enough sleep. Recommended as a great way to keep your feet on the ground.
When it comes to nutrition, Dietrich recommends a Mediterranean diet that focuses on healthy fruits, vegetables and grains and minimizes refined sugars. A good tactic when grocery shopping is to stick mostly to the outer aisles where you’ll find unprocessed items such as fruits, vegetables, and dairy.
If money is a concern, Dietrich said instead of eating out at McDonald’s or other fast-food joints, just take a few minutes to chop carrot sticks or make a peanut butter and jelly sandwich for lunch the next day. rice field.
Gaul emphasized that taking baby steps, such as asking for more vegetables in your burger or ordering a salad instead, can help you get even more nutrients into your diet. It doesn’t have to be visible, she said.
“Small count. Small problem.”
In any case, avoid fad diets and anything that looks like a gimmick, such as teas, pills or powders, that promise immediate results, says Caitlin McCarthy, a nutritionist at Monadnock Community Hospital. That’s it. She added that if a person is looking to lose weight, two pounds a week is a sustainable amount and doesn’t move more than necessary.
Dietrich noted that changes to diet, exercise habits, or other areas of life can be made at any time of the year. It doesn’t mean you have to wait or rush to get started right away.
“We tend to focus on the New Year as the time of our lives to try to make one of these changes,” he said. By trying to do it step by step, I think you will always be able to succeed.”
Funding for the Monadnock Region Health Reporting Lab comes from several sources, including The Sentinel, several local businesses, and private donors. We are still looking for additional support. The newsroom maintains full editorial control over all content created in the lab.
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