SEATTLE, Dec. 19, 2024 — Making New Year’s resolutions is a time-honored tradition and sometimes those resolutions are easier to make than to keep. The American Heart Association, the world’s leading nonprofit organization focused on heart and brain health for all, has tips and resources to help you set goals you can keep all year long.
"The new year is a time many people commit to making a new, healthy start – we want to eat better, exercise more, lose weight, quit smoking – the list goes on. However, for many of us, the stress of trying to live up to those lofty goals can be too much," said American Heart Association, Puget Sound board member Nicole Saint Clair, M.D., F.A.C.O.G., executive medical director, Regence BlueShield. "The most important thing is to set realistic expectations and start with small changes that you can amp up over time."
Here are a few tips to get you started:
- Start small: Set yourself up for success by gradually adding in a healthy habit. Look for opportunities to make a healthy swap during at least one meal each day for a week or try to walk for five minutes instead of scrolling through social media as a break between meetings or tasks.
- Keep moving: Balance food and calorie intake with physical activity to maintain a healthy weight. Being active also helps to relieve stress, improve mood, helps with sleep and can lower your risk of chronic disease, including dementia and depression. Take a walk after a meal, play fetch with your pet or turn up the music and bust some dance moves.
- Reduce stress: Chronic stress can keep you from feeling your best, so incorporate scientifically proven stress relief activities each day like meditation, physical activity or spending time with your pet.
- Get enough sleep: Most people need 7-9 hours of sleep each night to feel and function their best. Going to bed and getting up around the same time each day helps your body develop a consistent sleep-wake cycle, reduces chronic stress, and supports a healthy weight and blood pressure.
- Make a plan: Write down the goal you want to achieve and brainstorm steps you can take to get there. If you want to eat better, take a few minutes each week to write out a list of meal ideas and grocery needs and you’ll be less likely to make impulse food purchases at the store. If you want to sleep better, set an alarm to remind you when you want to go to bed to keep you on track. If you’re trying to be more active, set calendar reminders to stand up and take a short walk or for a stretch break to keep you on track during the day.
“It’s also important to remember if you get off track, don’t be discouraged or give up,” said Saint Clair. “Maintaining a healthy lifestyle takes time, so be kind to yourself and realize that making a new, healthy start doesn’t always need to coincide with Jan. 1.”
Learn more about living heart-healthy year-round at heart.org/healthyliving.
Additional Resources:
- Set Your Fitness Goals
- Go ahead and ditch the grand New Year’s resolution
- Mental Health and Well-Being
- Read in Spanish
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About the American Heart Association
The American Heart Association is a relentless force for a world of longer, healthier lives. We are dedicated to ensuring equitable health in all communities. Through collaboration with numerous organizations, and powered by millions of volunteers, we fund innovative research, advocate for the public’s health and share lifesaving resources. The Dallas-based organization has been a leading source of health information for a century. During 2024 - our Centennial year - we celebrate our rich 100-year history and accomplishments. As we forge ahead into our second century of bold discovery and impact our vision is to advance health and hope for everyone, everywhere. Connect with us on heart.org, Facebook, X or by calling 1-800-AHA-USA1. In Washington, visit heart.org/Washington, or follow us on Facebook, Instagram or X.
For Media Inquiries:
Valerie Koch: valerie.koch@heart.org
Francesca Minas: francesca.minas@heart.org
For Public Inquiries: 1-800-AHA-USA1 (242-8721)
heart.org and stroke.org