Author SPORT.LES / Published: Dec-1582019
Sustainable New Year’s Resolutions for a Healthy 2020
NEW YEAR'S RESOLUTIONS
FOR A HEALTHY 2020
NEW YEAR’S IS AN OPPORTUNITY TO RECOMMIT TO YOUR HEALTH AND WELL-BEING: EAT BETTER. EXERCISE REGULARLY. DRINK MORE WATER. CHANGING YOUR HABITS, NO MATTER HOW WELL-MEANING, IS HARD. AND IF YOU’RE LOOKING FOR NEW YEAR’S RESOLUTION IDEAS YOU CAN ACTUALLY STICK TO, CONSIDER LOOKING PAST THE BIG, OBVIOUS ONES AND AND SEEK ONES THAT MAY SEEM SMALLER, BUT WILL HAVE A BIG IMPACT IN THE LONG RUN. HERE ARE SOME TIPS TO STAY HEALTHY IN 2020 WITH SUSTAINABLE NEW YEAR’S RESOLUTIONS.
1. EAT BETTER
If you want to eat better in 2020, determine how you plan to do so with smaller and sustainable new year’s resolutions. For example, “eat at least two fruits a day”, “limit soda intake to 1 can a day”, or “meal prep each week”. These smalls goals are easier to stick with it, and can help you eat better and improve health overall.
2. EXERCISE REGULARLY
When setting exercise-related and sustainable new year’s resolutions, specificity matters. You’ll be more successful if you plan exactly how much longer you will walk and how often.
If you want to be more active this coming year, a few examples of resolutions are ”Take the stairs instead of the elevator”, “go on a 30-minute walk every morning”, and “exercise on the the treadmill for 15 minutes 5 days a week”.
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3. TAKE CARE OF YOUR SKIN
“UV rays are present whenever there is daylight, and these can cause direct damage to cellular DNA, which can lead to the development of skin cancers and melanoma. They also target and break down collagen and cause premature skin aging, which can present as fine lines, wrinkles, brown spots and crepey skin,” Dr. Shainhouse says via Prevention.
These rays can pass through clouds and windows and reflect off of water, snow, ice and sand, so don’t forget to SPF up during winter or when you’re staying indoors.
Everyday, slather on a broad-spectrum sunscreen with an SPF of at least 30 to minimize skin damage, keep skin looking younger longer and prevent skin cancer, advises Tsippora Shainhouse, MD, FAAD, a board-certified dermatologist in Los Angeles, California.
4. MAKE FIT FRIENDS
“The Golden Girls had it right with the “thank you for being a friend,” theme. “Accountability is huge! We all need support while creating new habits,” says Tara Nicolas, a certified personal trainer, group fitness instructor and Fhitting Room FHIT Pro in New York City.
“Broadcast your micro resolution to your loved ones so they can check in, and if possible, find a buddy who has already accomplished your goal and see if they have any advice.”
5. SET A BEDTIME ALARM
More than a third of us regularly don’t get the minimum seven hours of sleep we need. While you probably can’t sleep in later, you can go to bed earlier—and the best way to ensure you do so is by setting an alarm for 45 minutes to an hour before lights-out, advises Holly Phillips, MD, the author of The Exhaustion Breakthrough. Once it goes off, start your wind-down routine, whether that involves taking a shower, making your kids’ lunches for the next day, or prepping overnight oats.
The alarm can also serve as a reminder to turn off the TV, close your laptop, and put down your phone, since the blue light that those devices emit can delay the release of the sleep hormone melatonin, making it harder to fall asleep. If you like to read before bed, dim the brightness on your reading devices. Activate blue-light-limiting features or install dimmer bulbs in your bedroom.
6. DESIGNATE A NO-PHONE ZONE
Setting physical boundaries is easier than trying to limit how much time you spend scrolling through Instagram or checking your email (again). A new study from the University of British Columbia found that diners who had their phones out during dinner enjoyed their experience less than those who put their phones away, and a separate study suggested that if your phone is within reach, it impairs cognitive performance—even if it’s turned off.
Try keeping your phone stashed in your bag at work or banning phones at the dinner table. If your family gives you pushback, start with a trial run.
“When you suggest doing something for just three days or even a week, it’s easier to get buy-in,” says BJ Fogg, Ph.D., the director of the Behavior Design Lab at Stanford University. “Hopefully you’ll have a really great discussion at dinner that gets everyone onboard with making this a more permanent policy.”
7. SHOP ETHICALLY
Ethical fashion means different things to different people, but generally it’s fashion that tries to avoid this complex system where low wages, forced or child labour, and harsh environmental impacts are more common than you might think. An ethical fashion brand might, to paraphrase the Ethical Fashion Forum, look at their entire operation – from the design of a dress down to the sourcing of the cotton – and try to have a positive impact on people with minimal environmental impact.