Revamp Your Resolutions

Feb 23, 2018

Rae Muff

by Rae Muff
PT, PTA South Chandler

It’s officially February! Have you noticed that all of the motivation you started with at the beginning of the year is already dwindling? Perhaps the goal of losing 25 pounds isn’t exactly going as well as planned—especially after Super Bowl parties and with Valentine’s Day candy filling every aisle. Breaking bad habits and starting a healthy lifestyle can be hard, but it doesn’t have to be! Rather than being discouraged and getting off track with your goals, make this month your best one yet by starting to make small changes throughout your daily life.
Here are some tips for how to be successful this year and also ideas for goals that you can actually keep:

  1. Make Goals Attainable
    Don’t set yourself up for failure by deciding you want to lose 50 pounds this year, and then get frustrated when the scale isn’t moving as quickly as you’d like. By starting small and celebrating those small victories, you’re more likely to continue with those new, healthier habits.
  2. Be Accountable
    Find a friend, use apps, write down your progress, do ANYTHING that forces you to track your progress and keep you on track!
  3. Be Positive!
    Life happens and you’ll make mistakes. Instead of being upset, keep your head up and plan for how you’re going to do better to reach your goals.

Need resolution suggestions that you won’t break by the end of the month? Try these:

  • Drink More Water
    You should be drinking around 64 ounces of water per day, and your body will thank you for staying more hydrated. Use an old milk jug to track your water intake or log your water with apps like Hydro Coach, Gulp, and Waterlogged.
  • Get More Sleep
    According to the National Sleep Foundation, adults aged 26-54 should be getting at least 7-9 hours of sleep per night. Your body needs to be properly recharged to take on the day, and establishing a good sleep schedule is essential! Begin a scheduled bedtime and wake-up time and stay consistent. Also, track your sleep with apps like Sleepcycle, Sleepbot, and MotionX-24/7.
  • Be More Active
    Instead of setting a weight loss goal, why not try to increase your activity levels? Go on a 10 -minute walk every day, join a fitness class, use the stairs instead of the elevator, watch only 2 episodes of your favorite show instead of binging 12 — the possibilities are endless! Start small and find a friend to make it more fun. If you don’t have a fitness tracker, use apps like RunKeeper, SWORKIT, and JEFIT apps to track your activity!
  • Read and Challenge Your Brain More
    Get away from all the screens surrounding your life and read a book or do a puzzle! Start doing a crossword or Sudoku puzzle every day and keep your brain healthy too!
  • Call a Friend or Family Member Every Week
    This life is a fast and busy one. There are never enough hours in the day and sometimes you might find that several relationships with those around you have been put on the back burner. Stop texting and give that person a call. Make this year the one where you take a minute to keep in touch with someone you love. Maybe even take a walk while you’re on the phone and hit two of your goals at once. 😊
  • Floss
    It’s so simple, yet it seems to be one of the hardest habits to pick up. Let’s make this the year that we stop lying to our dentists about how often we floss and show our pearly whites some love.

With that being said, let’s make 2018 the best year yet! Here’s to staying on track and having a happy and healthy year! If pain is keeping you from getting active, we would love to help. Visit one of our many locations to schedule an appointment with a physical therapist.

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