It’s that time of year when we turn the page and give ourselves a fresh start. For many, that means setting goals or resolutions for the year ahead. If you have been frustrated in the past when your lofty resolutions were broken before February, this year can be different! Below are five new year’s resolutions that anyone can keep.
1. Vow to move 10 minutes every morning, preferably outside.
Moving in the morning allows you to get it done. It is more likely to happen in the morning versus the afternoon when life, schedules and fatigue can derail your good intentions.
Morning exercise can have a tremendous impact on your entire day. You will reap the benefits of a better mood during the day, improved productivity and better mental alertness and sharpness. Studies have also shown that morning exercise allows you to sleep better, especially important to women who have trouble sleeping through the night.
Why move outside? There is mounting evidence that contact with nature has significant positive impacts on mental health in particular including:
- Decreased stress
- Decreased depression and anxiety
- Increased resilience
- Better engagement in learning
- Improved self esteem and social skills
2. Focus on getting 6 – 9 hours of solid, uninterrupted sleep per night.
Sleep is critical to your overall health and your weight loss efforts. A good night’s sleep increases your serotonin, a chemical messenger in your body that regulates mood, giving you a better sense of well-being. Being well rested improves your immune system. You may have noticed that when you are sleep-deprived and/or stressed you get sick or have trouble recovering from illness. Lack of sleep suppresses your immune function and puts you at greater risk for developing a cold or the flu.
If you want to lose or maintain weight loss, don’t skimp on sleep. When you get a good night’s sleep you will have decreased hunger and decreased cravings the following day. You will also benefit from a better mood and increased productivity.
To ensure that you rest well, make your bedroom your sleep castle. Remove excess stimulation so that it is a place of rest. Do a data dump so that your mind is free when you lay down to go to sleep.
3. Eat breakfast every day.
Vow to eat breakfast, preferably something with protein every day. I have written about the importance of breakfast and provided a few healthy recipes here.
4. Vow to stay hydrated.
Staying hydrated is one of the easiest things you can do to improve your physical and mental health. We sometimes mistake thirst for hunger, so hydration can help fight hunger. It also helps digestion. Staying hydrated also fights fatigue. If you are feeling a little sluggish, drink a glass of water. Hydration is great for your skin, it improves acnes and it slows the aging process by improving cellular repair. Finally, it speeds up join and cartilage repair, making it easier for you stay active and move.
5. Be positive
Positive people attract positive things in their life. This year, give yourself the same love you think others deserve. Be grateful and uninhibited. Be self-affirming by speaking positively about yourself, your life and your body.