The start of a new year often brings resolutions—big goals to exercise more, eat better, or live a healthier life. And, if you’re like most, those grand visions go “poof!” before the first calendar month of the year is over.
But don’t fret. Goal-setting doesn’t have to be done on the first day of the year.
No matter when you set—or RE-SET— your goals, it is important to keep one thing in mind: While setting ambitious health goals can be exciting, making small, sustainable changes is the key to long-term success. Instead of overwhelming yourself with drastic lifestyle shifts, focusing on gradual improvements can lead to lasting, positive results.
"Many people set lofty resolutions in January and feel discouraged if they don’t see immediate progress," says Michelle Jans, PA-C, a provider at Story Medical Clinic—Maxwell. "The best approach is to make small, manageable changes that fit into your daily routine. Those small wins add up over time and create lifelong healthy habits."
Start with Simple Nutrition Swaps
A healthier diet doesn’t mean completely eliminating your favorite foods. Instead, try small modifications:
- Swap soda for flavored water or herbal tea.
- Choose whole grains over refined grains.
- Add an extra serving of vegetables to your meals.
- Pack healthy snacks like nuts, yogurt, or fruit instead of reaching for processed foods.
"Nutrition is a great place to start when making changes," Jans says. "When you fuel your body with the right foods, you’ll feel better, have more energy, and even see improvements in your mood and sleep."
Move More in Your Daily Life
Exercise doesn’t have to mean hours at the gym. Small adjustments to your daily routine can help you stay active:
- Take the stairs instead of the elevator.
- Park farther away when running errands.
- Go for a 10-minute walk after meals.
- Stretch or do light exercises during TV commercials.
The key is consistency. Even a few extra minutes of movement each day can make a significant difference in overall health.
Prioritize Sleep and Stress Management
A new year is a great time to reevaluate your sleep habits and stress levels.
- Aim for 7-9 hours of sleep each night.
- Establish a bedtime routine to help wind down.
- Practice mindfulness, deep breathing, or meditation to manage stress.
- Set boundaries for work-life balance to prevent burnout.
Schedule Preventive Health Checkups
Regular health checkups are essential for catching potential issues early. If you haven’t had a wellness visit in the past year, make an appointment with your primary care provider. They can help guide you in setting realistic health goals and addressing any concerns.
The new year is an opportunity to refresh your approach to health without overwhelming yourself. By making small, intentional choices, you can build a strong foundation for long-term wellness.
If you’re ready to take the first step toward a healthier you, schedule an appointment with Story Medical Clinic—Maxwell by calling (515) 387-8815. Learn more about all our services at storymedical.org.