As the new year kicks off — goal-setting season (unofficially) begins. For most people, health, wealth, and happiness are still top priorities. Here are ten goals you can integrate in your healthy living as you plan your year ahead.
Get regular physical activity
Aim for 30-60 minutes of physical activity on most, preferably all days of the week
Include strengthening exercise 2+ times per week to maintain healthy lean body weight.
Get adequate rest daily
People with the best health and longevity get at least 7 to 8 hours of sleep daily.
Taking time for daily relaxation and recreation is also helpful to the body and mind.
Achieve/Maintain a healthy weight
A BMI less than 25 is ideal. A BMI of 30 or above indicates obesity and high risk.
A waist girth less than 37 inches for men and less than 32 inches for women is ideal.
A waist girth of 40+ inches indicates high risk for men and 35+ inches is high risk for women.
Eat more plant-based foods
Aim for at least 5 (up to 9 is recommended) servings of fruits and vegetables daily.
Limit fatty meats and high cholesterol foods.
Peas, beans, nuts, and soy foods are good sources of plant proteins.
Eat more whole-grain bread and cereals
Aim for at least 3 servings of whole-grains daily (including brown rice and oatmeal).
Limit highly refined cereals such as white bread, pastry, white rice, and sugary cereals.
Choose healthy fats
Choose unhydrogenated vegetable oils and trans-fat-free margarine in place of animal and
solid fats such as butter, hard stick margarine, and shortening.
Eat at least 1 serving of nuts daily (1 oz of nuts or 2 tablespoons of peanut or almond butter).
Eat foods high in n-3 fatty acids daily such as flax meal, walnuts, soy, or canola and soy oils.
Be free of dependence on tobacco, illicit drugs, or alcohol
85,000 people die prematurely every year due to alcohol
Over 400,000 people die prematurely every year from smoking
Drug use can lead to dependencies that can destroy physical, mental, and spiritual health.
Maintain a cheerful, hopeful outlook on life
Choose to see the bright side of life. Be happy. Laugh a lot. Pass on joy and hope to those you work and live with daily.
Get help if you feel sad and depressed for extended periods of time there many convenient ways to access expert help with apps like Byon8.
Spend quality time with family or friends daily
Supportive relationships build strong hearts and happy minds.
Practice a spirit of friendship, love, and acceptance.
Share kindness with someone you live or work with daily.
Take time daily for spiritual renewal
Plan a quiet time each day to read, pray, meditate, and seek spiritual renewal. A heart primed with gratitude, forgiveness, and service helps you soar over life’s difficulties and challenges.
Pledge: It is my desire to take the time necessary to make health a personal priority in my life.