In a world full of quick fixes and perfect images, it can feel overwhelming when you want to transform your lifestyle into a healthier one. Setting goals in place that are realistic and attainable can allow you to build a clear path to improvement, stay motivated, and ensure the progress you make is meaningful so the habits you create last a lifetime.
Goals are an important tool in many aspects of life — career, financial, travel — and your health is no exception. When it comes to taking care of yourself, setting attainable and sustainable goals can help improve your quality of life.
Goals You Can Set
Everyone’s health journey is unique, and you should set goals tailored to fit your lifestyle and preferences so it’s easier to stay committed.
Move Daily — Try to get at least 45 minutes of moderate exercise each day. This doesn’t have to be done in a single 45-minute session. In fact, you may be more successful if you break it up throughout the day. Try stretching for 10 minutes in the morning, taking a 15-minute walk after lunch, finding a set of stairs to climb for 5 minutes during the workday, dancing to a 5-minute song in the evening, and stretching for another 10 minutes while winding down and watching your favorite TV show. Remember, activities like housecleaning and gardening also count.
Prioritize Quality Sleep — For many of us, it’s rare to get enough sleep in today’s fast-paced world. Sleep is oftentimes one of the first things to get deprioritized when life gets hectic. Setting a goal to go to bed at a certain time or get a set number of hours of sleep, can have positive effects on both your physical and mental health. Ways to support getting better sleep include establishing a consistent bedtime routine and reducing screen time an hour before going to sleep.
Upgrade Your Nutrition — When looking to improve eating habits, many immediately think of restrictive dieting and cutting out most of the foods you enjoy. However, a realistic and impactful change you can make is ADDING to your meals versus depriving yourself. For example, if you love having a burger and fries, consider adding a side salad for more fiber, including colorful ingredients (lettuce, onion, tomato) to your burger, and opting for sweet potato fries and a whole wheat bun. You can satisfy your craving while also getting essential carbs, protein, fiber, and healthy fats. Set a goal to make healthier swaps and incorporate more nutrient-dense foods.
Don’t Skip Preventative Care — Have you missed your annual physical? When was the last time you visited the dentist or had routine bloodwork done? Staying up-to-date on preventative care and health screenings is valuable in the long run and may help you avoid chronic illness or catch a more severe situation early on.
One in four U.S. adults are sitting for longer than eight hours each day, and this lack of activity is bad for mental and physical health.
But don’t stop there, the list of possibilities goes on:
- Getting outside a couple times a day for fresh air and some vitamin D — but don’t skip the SPF!
- Setting aside 10 minutes during the day to practice meditation, mindfulness, and deep breathing.
- Reducing the amount of time spent scrolling on your phone or browsing social media.
- Upping your water intake in the morning and around meal and snack times.
And finally, consider a goal to not throw in the towel when things get hard. We all go through chaotic times and difficult seasons, but having realistic health goals in place can help you navigate obstacles by providing a sense of purpose and focus. Working toward a goal, even a small one, can boost your self-esteem and remind you that you can accomplish more.