Just like that, 2024 is right around the corner. As the 2023 year comes to a close, now is a good time to reflect and create goals for what you want your 2024 to look like. When writing goals, make sure they are SMART. What does SMART stand for? Specific, Measurable, Achievable, Realistic, and Timely. Sitting down and writing your goals can guide your decision-making to help determine what habits you want to work towards creating for a healthier New Year. Need some ideas to get started with daily habits for a healthier 2024? Check these tips out.
1. Incorporate Regular Exercise
When people think about exercise, they think of going to the gym and lifting heavy weights. But that is not what exercise has to be. Exercise is defined as “a component of physical activity. The distinguishing characteristic of exercise is that it is a structured activity, specifically planned to develop and maintain physical fitness.” This could include walking, participating in a fitness class, swimming, lifting weights, hiking, riding a bike, etc. The American College of Sports Medicine recommends that individuals considered healthy between the ages of 18-65 should participate in at least 30 minutes of moderate-intensity activity 5 days per week or 20 minutes of vigorous-intensity activities 3 days per week6.
2. Drink Water
Drinking water is a critical part of our day-to-day life. And no, coffee doesn’t count. A general rule of thumb for water consumption is half of your body weight in ounces daily. While this may seem like a lot initially, incorporating this will help your body feel better and function more optimally. Water is critical for maintaining health.
3. Engage in Self-Care Activities
Self-care can mean different things to different people. Seeking professional advice on a service you need can be helpful. Look into taking care of your body by getting a massage or taking care of your mind with counseling. The best way to take care of our lives and others around us is to work on taking care of ourselves first. Other self-care activities can include reading a book, meditating, napping, or getting a pedicure. Find something that makes you feel good about yourself. Taking care of ourselves helps us to be healthier people all around.
When working to have a healthier 2024, you may notice an ache or pain you want to do something about. If you do, reach out to a local Athletico physical therapist. Athletico will help you determine the best course of care needed for your injury. The sooner you start addressing an injury, the sooner you may feel better. Get started by scheduling a free assessment with our team. Free assessments are available in person and virtually through our telehealth platform.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
Resources:1. https://www.who.int/news-room/questions-and-answers/item/stress2. https://mhanational.org/issues/2022/mental-health-america-adult-data3. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-200442564. https://intermountainhealthcare.org/blogs/topics/covid-19/2020/04/when-youre-stressed-go-outside/#:~:text=When%20you%20move%20your%20body,and%20decreases%20your%20heart%20rate.5. Leonard, K. (2022, May 11). The ultimate guide to S.M.A.R.T. goals. Forbes. https://www.forbes.com/advisor/business/smart-goals/6. Physical activity guidelines resources. ACSM_CMS. (n.d.). https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines#:~:text=ACSM%20and%20CDC%20recommendations%20state%20that%3A%20All%20healthy,20%20minutes%20on%20three%20days%20per%20week.%207. Encyclopædia Britannica, inc. (2023, November 10). Exercise. Encyclopædia Britannica. https://www.britannica.com/topic/exercise-physical-fitness
3 Daily Habits for a Healthier New Year
Just like that, 2024 is right around the corner. As the 2023 year comes to a close, now is a good time to reflect and create goals for what you want your 2024 to look like. When writing goals, make sure they are SMART. What does SMART stand for? Specific, Measurable, Achievable, Realistic, and Timely. Sitting down and writing your goals can guide your decision-making to help determine what habits you want to work towards creating for a healthier New Year. Need some ideas to get started with daily habits for a healthier 2024? Check these tips out.
1. Incorporate Regular Exercise
When people think about exercise, they think of going to the gym and lifting heavy weights. But that is not what exercise has to be. Exercise is defined as “a component of physical activity. The distinguishing characteristic of exercise is that it is a structured activity, specifically planned to develop and maintain physical fitness.” This could include walking, participating in a fitness class, swimming, lifting weights, hiking, riding a bike, etc. The American College of Sports Medicine recommends that individuals considered healthy between the ages of 18-65 should participate in at least 30 minutes of moderate-intensity activity 5 days per week or 20 minutes of vigorous-intensity activities 3 days per week6.
2. Drink Water
Drinking water is a critical part of our day-to-day life. And no, coffee doesn’t count. A general rule of thumb for water consumption is half of your body weight in ounces daily. While this may seem like a lot initially, incorporating this will help your body feel better and function more optimally. Water is critical for maintaining health.
3. Engage in Self-Care Activities
Self-care can mean different things to different people. Seeking professional advice on a service you need can be helpful. Look into taking care of your body by getting a massage or taking care of your mind with counseling. The best way to take care of our lives and others around us is to work on taking care of ourselves first. Other self-care activities can include reading a book, meditating, napping, or getting a pedicure. Find something that makes you feel good about yourself. Taking care of ourselves helps us to be healthier people all around.
When working to have a healthier 2024, you may notice an ache or pain you want to do something about. If you do, reach out to a local Athletico physical therapist. Athletico will help you determine the best course of care needed for your injury. The sooner you start addressing an injury, the sooner you may feel better. Get started by scheduling a free assessment with our team. Free assessments are available in person and virtually through our telehealth platform.
Schedule a Free Assessment
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
Resources:1. https://www.who.int/news-room/questions-and-answers/item/stress2. https://mhanational.org/issues/2022/mental-health-america-adult-data3. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-200442564. https://intermountainhealthcare.org/blogs/topics/covid-19/2020/04/when-youre-stressed-go-outside/#:~:text=When%20you%20move%20your%20body,and%20decreases%20your%20heart%20rate.5. Leonard, K. (2022, May 11). The ultimate guide to S.M.A.R.T. goals. Forbes. https://www.forbes.com/advisor/business/smart-goals/6. Physical activity guidelines resources. ACSM_CMS. (n.d.). https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines#:~:text=ACSM%20and%20CDC%20recommendations%20state%20that%3A%20All%20healthy,20%20minutes%20on%20three%20days%20per%20week.%207. Encyclopædia Britannica, inc. (2023, November 10). Exercise. Encyclopædia Britannica. https://www.britannica.com/topic/exercise-physical-fitness
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