Almost everyone has tried to make a major health change at one time or another, only to have their best intentions fizzle out. According to Time Magazine, only 8% of people’s New Year’s resolutions are still in place by the end of the year. Attempting to overhaul your diet or work out for hours at a time is a recipe for burnout. Here are 10 small health resolutions that are easy to incorporate into your routine.
1. Aim For 11 Minutes of Daily Exercise
The traditional exercise recommendation for healthy adults works out to about 30 minutes of moderate exercise five days a week. However, a new study in the British Journal of Sports Medicine reports that just 11 minutes a day helps maintain your health. Fit in this small amount of exercise in the morning or on your lunch break at work.
2. Add Nutrition To a Work-in-Progress Diet With Supplements
If you’re not eating as well as you’d like to right now, try health-conscious supplements in the meantime while you adjust your diet. Vitamin and mineral supplements give your body important nutrients without requiring any major changes to your daily routine.
3. Learn and Use a Stress Relief Technique
Mental stress is a major strain on your health. Learn a simple breathing exercise and use it when you feel stressed throughout the day. One breath in while counting to five and one breath out while counting to five is all you need to remember.
4. Put Away Your Phone Before Bed
Blue light from a phone screen can interfere with your body’s natural sleep pattern. Refrain from using your phone or other blue light screens for 20 minutes before bed to support your sleep.
5. Rate Your Hunger Before Snacking
Getting in touch with your body’s hunger signals is an easy way to be more intentional about your diet. When you crave a high-calorie snack, get in the habit of rating your hunger on a scale from 1 to 10. A rating of 5 or lower lets you know that you may not need that high-calorie snack right now, while a rating above 5 tells you it’s a good time to eat.
6. Get To Know Your Local Farmer’s Market
Adding more fresh fruits and vegetables to your diet is a fantastic health goal. For an easy first step, check out any farmer’s markets in your area. This gets you in touch with healthy eating without requiring any stressful diets or restrictive challenges.
7. Go Vegetarian One Day a Week
Another low-effort way to eat more produce is to have a vegetarian day once a week. A tasty vegetarian meal doesn’t have to be difficult to prepare. There are many easy and inexpensive vegetarian meals, including:
- Mac and cheese
- Rice and beans
- Peanut butter and jelly
- Omelette and hash browns
- Tomato soup and grilled cheese
Going vegetarian even just once a week introduces you to new foods and can support your diet.
8. Start Keeping a Three-Sentence Journal
Keeping a journal is excellent for self-reflection and overall mental health. Many people assume a journal must be hand-written in pages of beautiful cursive, but that’s not the case at all. Three sentences in your phone’s notes app about what you did during the day and how you feel is a helpful and easy way to journal.
9. Begin the Day With a Gentle Stretch
A five-minute stretch after you wake up has many health benefits throughout the day. It can reduce strain on your neck and back as well as optimize your overall mindset.
10. Buy Another Water Bottle
Drinking water is a great alternative to sugary drinks. If you bought a large water bottle with the intent to drink more water and lost it, now is the time to buy another one. Try a water bottle with ounce markings or motivational phrases to remind you to stay hydrated.
Try a small goal for a week, then add a few more. These goals may seem tiny, but setting achievable goals is a great way to gradually support your health.