Welcome to a brand-new year! 365 days of adventure await, and you are ready to take on each and every one. Or are you? Feeling less energetic these days? The holidays are a hard time to start healthy new habits – but a brand new year? It’s the perfect time for a healthier 2025!
Often, we end the year with a whirlwind of parties. We eat more. We move less. And we generally roll into the final days of December feeling less than satisfied with ourselves. Let’s not set ourselves up for failure by visualizing big, sweeping changes and grandiose goals to start on January 1st. (well, 2nd really…) Start by being kind to yourself and see where small changes can take you.
7 New Habits for a Healthier 2025
- Start each day with a large glass of water.
- Move a little more.
- Set boundaries on screen time.
- Get some sleep.
- Change your grocery list.
- Put yourself first.
- Schedule an appointment with your doctor.
1. Every system in our body requires water to function.
Our bodies are about 70% water. As we sleep, our body recovers from the day and uses water to lubricate our joints, moisten the eyes, nose, and mouth, as well as flush out waste. We wake up dehydrated.
As a rule of thumb, drink half your body weight in ounces of water. For example, if you weigh 150 pounds, drink 75 ounces of water each day. If that sounds like a lot, start slow. Start each day with a large glass of water and keep water on hand throughout the day.
Here I Go Again
You may feel like you are spending half your day hustling to and from the bathroom, but that’s okay. In addition to the benefit of staying hydrated, you are also warding off intense cravings that lead to mid-afternoon snacking (donuts, anyone?) and reducing your risk of dehydration-induced headaches. Help your body do its job – give it plenty of water to work well.
2. Any exercise is better than none at all.
Start by standing up. Then sit down and stand up again, nine more times. Studies suggest that just standing is good for metabolic health. If two and a half hours of exercise a week seems overwhelming, start with 10 minutes of walking, three times a day, five days a week.
When you find a physical activity that you enjoy, you are more likely to stick with it. You don’t need a fancy new gym membership or flashy workout clothes. Choose an activity you enjoy that fits within your schedule and you will be more likely to make it a habit for the long term.
How Do I Add Steps to My Day?
Park a little bit further from the entrance of the mall. Walk each aisle in the grocery store. Wander your neighborhood, going one block further each week. Just get moving. Find opportunities for extra steps everywhere you go. Your efforts will help to build your strength by the end of the year.
3. Step away from the screen.
Electronic devices are everywhere. From our cell phones to our computers and TVs, we spend a lot of time staring at screens and aimlessly killing time. Scrolling through social media can not only increase your blood pressure but can also lead to anxiety, depression, and loneliness.
On the other hand, spending more time outdoors can improve health. Spending time outside is very sustainable – just step out your front door! Take a walk during lunch breaks, hike on weekends, or just spend time sitting outside to get fresh air and a healthy distance from screens.
How Do I Walk Away?
Make it a goal in 2025 to spend less time obsessed with screen time. Not sure where to start? Most smartphones offer settings to set timers for social media apps like Facebook. Taking control of how you manage your time with screens can be a boost for your well-being and enhance your productivity.
4. Schedule your sleep.
This is a wonderful new habit to start for a healthier 2025. Additionally, once you start exercising more and stepping away from screens, getting a good night’s sleep will be easier. Sleep is an essential part of good health so plan now how you will improve your sleep time and quality.
Did you know that waking up at the same time every day has a positive effect on our sleep? It all has to do with our body’s circadian rhythm. Changing our wake-up time from day to day can have a detrimental effect on our internal body clocks. There is no such thing as “catching up on sleep,” so keep it consistent and watch how quickly your energy level increases.
Stop Counting Sheep
Did you know that counting sheep makes it harder to fall asleep? Try using calming imagery like a peaceful walk near a lake or a favorite vacation spot. Meditation and relaxation apps are a big help. Try to avoid the use of medications for sleep, but if you do need a little extra help, be sure to consult your medical provider.
5. Make better food choices.
We are all creatures of habit. If we keep sugary snacks and unhealthy food choices on hand, we will eat them. Don’t stock up on foods that tempt you to stray from a healthy routine. If junk food isn’t conveniently sitting on your pantry shelves, you have a better chance of developing healthier habits.
If your Achilles heel is unhealthy snacks, plan your success week by week with easy-to-prepare snacks to grab and go. Rather than running through a fast-food drive-thru, pack up a few portable bites so you can nosh guilt-free during the day. It’s easier to make good choices on a full stomach and having healthy choices on hand is a habit that becomes easier over time.
Quick, Easy Snacks for a Healthier 2025
Mixed nuts
Apple slices with peanut butter
Hard boiled eggs
Cheese and crackers
Want to get fancy? Wrap a slice of cantaloupe in prosciutto or pair olives with feta cheese (how very Mediterranean!). There are so many healthy foods to tempt your taste buds. Change your shopping list to include foods that will fuel your energy and help you smash your goal to exercise more.
6. Make 2025 the year of YOU.
Saying “No” is the new “Yes!” Gone are the days of being busy just to be busy. There is no grand prize awarded for Most Jam-Packed Schedule. Burnout is real and prioritizing self-care is an excellent goal to help us increase our resilience and infuse our days with positivity.
Learning to say “No” and setting clear boundaries can be hard because, as human beings, we want to be pleasing to others. We like to belong and feel connected but at what cost? Set a goal to say “yes” less often and see how it feels.
Saying No is Not a Well-Developed Skill
It’s going to take some practice so be kind to yourself. We have a long history of compliance – with parents, teachers, bosses – and so sometimes saying “no” can be uncomfortable. Practice saying “no” more often and accept the discomfort you may initially feel. It will get easier with time, and you will be glad you made it a habit to choose YOU.
7. Check in on your health regularly.
Schedule an appointment with your medical provider just to say “hi.” What a refreshing break in their everyday routine of solving problems and diagnosing medical crises! Take the opportunity to be proactive with your health by checking in with your medical provider, even when you feel good.
How can you have a good relationship with your primary care provider if you never see them? Visiting regularly allows for time to monitor body systems and see that all are running as they should be – weight, blood pressure, cholesterol – to catch a problem early, if needed.
Don’t Confuse Your Google Search with Their Medical Degree
They know a thing or two because they have seen a thing or two. Let your medical provider use their expansive knowledge to optimize your health. Before you start Googling your symptoms or self-medicating to mask a problem, let them put your mind at ease with a professional evaluation and appropriate medical testing.
Start the New Year with New Habits
A new year is an exciting time to shed the bad habits of the past year and create fresh, positive routines. Don’t psych yourself out with plans for a complete personal overhaul. Start slow and give yourself time to adjust to healthy changes. If you mess up one day, just start over the next. No. Big. Deal.
Pick a mantra and repeat it daily. Your health is your wealth. We are what we repeatedly do. No, I will not have extra fries with my meal. Do whatever works for you to continue to improve your daily habits and end 2025 healthier than you are today.
Mobile Medical Providers can offer great insight into positive changes. They are one of the Resources We Love who offer services in the home for seniors, bringing care to you wherever you may live. Learn more about Mobile Medical Services in the Resources Section of our Blog.