As we move forward with 2025, I encourage you to set goals for yourselves and keep them simple.
New Year’s resolutions come with good intentions, but after a short time they are abandoned. Some may last and a couple of weeks or possibly a few months.
Kudos to those who can keep them and succeed.
Here might be a couple of suggestions to help keep your goals in sight. Set your goals to be reachable, use small increments and achievable steps. Big goals that are hard to accomplish will be at risk of never achieving.
Here are some achievable goals for a healthier lifestyle:
1- Exercise start with 20 to 30 minutes a day for a month.
2- Eat a balanced diet, focus on whole foods, vegetables and fruits.
3- Stay hydrated, drink more than 7 glasses of water daily.
4- Get enough sleep the best amount is 7 to 9 hours nightly, find what works best for you. Turn off electronics before going to bed.
5- Limit screen time to 2 to 3 hours a day.
Mental Well Being:
1- Try to meditate or deep breathing for 10 to 15 minutes a day.
2- Set boundaries, learn to say no and stay firm. Prioritize self care for yourself.
3- Connect with nature Get outside and enjoy at the same time get yourself some vitamin D
4- take time to read, set a goal to read a book a month. Become involved in a book club to stay connected.
5- Schedule time to be with your family and friends. Eat dinner together without the tv, computers or phones on. Learn to listen, enjoy these times. Laugh. Cook dinner together
Nutrition:
1- Increase fruit and vegetable intakes to 5 servings a day.
2- Reduce sugar intake to < 10% of daily intake.
3- Choose whole grains. Replace refined foods
4- Limit processed foods- Make homemade meals
5- Cook at home 3 to 4 times a week.
Lifestyle Habits:
1- Learn something new everyday. Find hobbies to engage you and your mind.
2- Stay connected: Schedule regular check ins with friends and family.
3- Quit unhealthy habits find support for help
Long Term Goals:
1- Schedule regular health check ups stay on top of preventative care.
2- Set realistic weight goals aim for 1 or 2 pounds a week
3- Train for a physical challenge: sign up for marathons or with hiking groups, play shiny or soccer
4- Improve mental health: Seek professional help when needed
5- Create a self-care routine: Establish a consistent daily / weekly routine.
Tips for Success:
1- Start small: focus on one goal at a time.
2- track progress, Use a journal
3- Find accountability, share goals with family and friends
4- Celebrate milestones, accept the ones you missed and try again Reward yourself for achievements
5- Be patient, healthy habits take time to develop.
Remember to consult with a healthcare professional before starting any new diet or exercise program.
I wish everyone a healthy and happy new year and always take some time for yourself, your family and your friends.
Be safe.
In Solidarity,
Barry Touzin
PPWC National Occupational Health and Safety Officer
healthandsafety@ppwc.ca
