Stressing about resolutions? Follow these healthy habits instead

New Years resolutions seem like a great idea, but often, people fall off early in the year, abandoning all goals because they feel unreachable. A Baylor College of Medicine physician highlights simple healthy habits to follow daily without feeling the pressure of fulfilling unattainable goals. 

Sunlight
Fifteen minutes of sunlight per day is sufficient to get adequate vitamin D. You do not have to get all 15 minutes of sunlight at one time. If you want to spend more than 15 minutes in the sun, make sure to wear sunscreen and sun protection.

“The best time to do it is in the morning because it helps your circadian rhythm and helps you wake up and get situated for the day,” said Dr. Mike Ren, assistant professor at Baylor. 

Physical activity 
Movement is crucial. Spend 30 to 60 minutes exercising five to six days a week and take one or two days off for rest.

“The length depends on intensity,” Ren said. “If you’re jogging, you probably only need about 30 minutes, but if you’re going on a walk, you should take more time.” 

Well-rounded diet
Fruits, vegetables, lean proteins and grains are nutritious foods that should be incorporated into the diet. Eat whole foods and limit processed foods. 

“Instead of having apple sauce, just eat an apple. A lot of the nutrients get lost in processing,” Ren said. 

Hydration
People often have trouble remembering to hydrate. They might not get enough exercise or do not get thirsty. Ren recommends using a water bottle that has metrics, encouraging you to drink a certain amount by different times throughout the day. He also suggests using a timer and getting up every 90 minutes to two hours to drink water. 

Hygiene
Your living space, workspace, car and any other area you frequent, especially if you eat in any of these areas, should always be clean. This is important to prevent illness and minimize catching germs. Keeping these spaces dust-free helps with allergies. Hand hygiene also is crucial. 

“Before you eat, you don’t know if you’ve touched a doorknob or bathroom handle that has germs, so handwashing is best to prevent any sort of stomach bug or infection,” Ren said. “Using soap and washing the bacteria off is best, but if you can’t get to a sink, use hand sanitizer.”

Social connection
Whether you are extroverted or introverted, socialization is important. Ren emphasizes that having someone to socialize with – a colleague, family member or loved one – is important for mental health. 

“You don’t need to go out of your way if it makes you uncomfortable, but having someone to talk to is helpful. Just telling someone about your day and asking others how they are goes a long way.”  

Reading and minimizing screen time 
Scrolling on a smartphone watching short, 10-second videos can shorten the attention span. Reading a few pages or chapters of a book helps with focus and limits eyestrain from screen time. 

Gratitude 
At the start of your day, set a goal for gratitude, which can help your mindset.

“For example, I’m grateful my car works and I could get myself to work today without having to take a bus or an Uber. That’s something people take for granted because not everyone has access to such a luxury,” Ren said. 

Practicing gratitude can change your overall mindset – especially when enduring a busy or tough period. 

“You don’t need to be perfect. You don’t need to get three gym memberships or go to the spa spending hours working on yourself to be perfect,” Ren said. “You can strive for perfection, but you don’t need to tell yourself, ‘I’m not perfect, so there’s no point in trying.’”

Instead, strive for healthy habits. If you only have 30 minutes to exercise, don’t tell yourself that you don’t have enough time and avoid it altogether. Take a 30-minute walk or practice another healthy habit during that window.