We’ve all heard the statistics: most New Years’ Resolutions are bound to fail — to the tune of 80 to 90%. Many of those resolutions are health-related — exercise more, lose weight, eat healthier — and there are many reasons for failure. Maybe the resolution is too ambitious, or perhaps the resolution maker gets frustrated over their results. Whatever the reason, every year, people are motivated by the New Year to make a change. Here are some ways to make positive, healthy changes (and get you on track) for 2019.
Make Small, Achievable Goals
Ambitious goals are great, but they often lead to frustration when the results don’t come fast enough, or at all. The best way to reach an ambitious goal is to chart out small, achievable goals along the way. Don’t expect to run a marathon in a month if you haven’t laced up your running shoes in the last year, and don’t expect to lose 60 pounds in a month. Making progress slowly toward an ultimate goal can keep you motivated and help change habits as you go along.
Don’t Over Do it
Similar to the points above, don’t over do it. If your resolution is to get in shape, but you haven’t had an exercise routine in a while, don’t jump in over your ability. Easing yourself into a routine avoids two surefire resolution busters: injury and burn out. Taking on more than you can handle while exercising can potentially lead to injury if your body isn’t used to exercise.
To help as you make fitness goals, checkout some of our articles about training, stretching, recovering, and knowing the difference between different injuries.
Nutrition is Important
Food is fuel, and in order to live your best, healthy life, you need to replenish that fuel. It’s tempting to try to reach your goals by jumping into a diet that promises quick results, but don’t believe the hype. A healthy, balanced diet will benefit you in the long run more than cutting carbs or fat, or extreme calorie deficits. A diet rich in Omega 3s, Fiber, and vitamins and minerals like vitamin C, D, E, and calcium is also great for joint health.
Drink Water!
Another habit that’s great for joint health is drinking water. Water is essential to keep every part of the body working in tip-top shape, especially your joints and muscles. And as you increase your daily activity, make sure to increase your water intake. It’s also great for lessening muscle soreness as you increase your activity levels.
Track Your Progress
One of the great benefits of technology is all the available tools for tracking, logging, and encouraging your healthy resolutions. Whether it’s an activity monitor or a food tracking app, there are many ways to keep track of your progress. If you’re trying to stick to a resolution, collecting as much data as possible is a way to encourage progression and motivation to keep going.
Don’t Get Discouraged
Change is difficult. Changing habits is even harder. It’s like this for everyone, or else New Years’ Resolutions wouldn’t fail so often. Just because you make a resolution doesn’t mean there won’t be hiccups along the way. Stick to your goals, even if you take a step back or two (or three). Even just a little progress is still progress, and keeping track of and celebrating your successes can go a long way to stay motivated.
If you find that your orthopaedic health is getting in the way of your goals for the new year, we’re here to help. Make an appointment with us today and get back on track for the New Year.