6 health resolutions you must make in 2022

Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”.[1] A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep,[2] and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.

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Health is now a bigger priority after the pandemic! How about keeping these health promises to yourself in the new year? Let’s take a look!

The new year is here, and with the Covid-19 pandemic still looming large, it’s time to take charge of our personal health and well-being. So, it’s time to step into the 2022 with promises for the betterment of your health.

Here are a few health promises you must follow in 2022 and beyond:

1. Exercise regularly:

One of the most important steps towards maintaining good health is to exercise. Sitting too much can have negative effects on your health. When we sit, we use less energy as compared to standing or moving. Research has linked sitting for long periods of time with several health concerns. They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. Prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease (CVD) and cancer.

2. Focus on physical activity:

Set goals for your daily physical activity. For example, have targets for walking 5,000 steps, to begin with, and then increase it to 10,000 steps per day. Don’t let yourself sit for longer than an hour at a time. If you have a desk job, take a break from sitting every 30 minutes. Stand while talking on the phone or watching television. If you work at a desk, try a standing desk — or improvise with a high table or counter. Position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk — so that you can be in motion throughout the day. Finding a physical activity you enjoy, like walking, bike riding, or swimming, can increase motivation.

3. Cut down on sugar:

One of the best things you can do for your health is to cut back on foods with added sugar. While you might think you’re not eating much sugar, chances are you’re eating a lot more than you realize. Added sugar lurks in nearly 70 percent of packaged foods and is found in bread, ready-to-eat health foods, snacks, yogurts, most breakfast foods, and sauces. Sugary foods and beverages are linked to obesity, heart disease, cavities, and more. Cutting back, gradually to minimize intake, can increase your overall health.

4. Get more sleep:

The average person should get between 7 to 9 hours of sleep each night. Stay away from temptations that keep you from sleeping – like watching TV or being on your phones. Getting a proper amount of sleep each night is an essential part of your overall health and can prevent serious health consequences.

new year resolutions
Adequate sleep and regular sleep patterns are crucial to your well-being. Image courtesy: Shutterstock

5. Limit screen time:

During the pandemic, the time spent on screens has increased drastically, across all age groups. This has had serious consequences on the eyes and mind. Spending too much time on a screen can cause depression, anxiety, and loneliness. For a resolution, put your phone away and find hobbies that don’t require a screen – like reading, doing a puzzle, or playing a board game.

6. Take care of your mental health:

After living through another year in a pandemic, there is a real need to take a compassionate look at self-development and our mental health in 2022. Not only are we living through a time of heightened anxiety and fear for our loved ones, but we’re also dealing with loneliness and enormous upheaval.

You can have mental health goals such as getting your anxiety under control, becoming more assertive or gaining more confidence. Accept who you are, nourish your body, bring intention into your actions and take time out for yourself.

Regular health checks are a must: Annual wellness exams can help keep your body on track to physical wellness. Having regular necessary screenings can spot potential problems and help begin early treatment and prevention.

new year resolutions
Here are the tips to improve your mental health with the beginning of new year ! Image courtesy: Unsplash

The last word

Above all, many of us start the new year with huge, vague goals but those are less likely to stick than more specific, manageable ones. If you can keep up with your promises, you’re much more likely to create healthier habits.

Moreover, stay positive! When we are positive, our brains experience a major performance booster. This also helps in maintaining the overall health of the mind and body. So, this new year, make the most of your health and have the brightest future ahead.

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