Looking for six simple resolutions that will shake things up in 2022? We’ve got you!
With the festive season upon us, and 2021 drawing rapidly to a close, it’s time to make some resolutions for the New Year. Whether you’re one of those who already has a long list of resolutions lined up, or you’re wondering whether it’s worth making any at all, you’ll love these six simple easy-to-stick-to resolutions that will make a world of difference to your mental and physical wellbeing in the coming year.
Move More, Sit Less
Our lives are becoming increasingly sedentary as we spend more and more time hunched over our screens. The negative impact this inactivity has on our mental and physical health is enormous, making it more important than ever for us to get up and move. As Joseph Pilates said, “Change happens through movement, and movement heals.”
Make this your year to move more and sit less. There are a number of ways you can do this, pick the ones that work for you so they’re easy to stick to throughout the year.
If you’re one of the many desk-bound workers, set a reminder on your computer or phone to get up and stretch every 30 minutes. Try using a sit/stand desk so you can keep working and still alter your position during the day and give standing or walking meetings a go.
You could use your lunch break to take a short walk or do some light exercise – grab a few colleagues to make it more fun. Start slowly and build up your activities over the year.
Get more active at home as well. Instead of sitting in front of your computer or watching TV on the couch, take the dog for a walk, play ball with your kids, do some gardening or go for a swim. Think up ways that you and the family can have fun and stay active.
A daily step goal (experts recommend aiming for 10,000 steps per day) is a great goal as it’s easy to do, measure and track.
Nourish Your Body
What you put into your body determines what you get out of it in terms of physical performance, focus, and mental health. Make this the year to nourish your body rather than just feeding your cravings.
This means ensuring that you’ll be eating mostly fresh, whole foods and avoiding processed, nutrient-poor foods such as sugary foods and drinks. A good rule of thumb to tell the difference is to check the ingredients lists on packaged foods. Choose foods with fewer than five ingredients, and only ingredients that you can pronounce and know are real foods.
Shop the outer perimeter of the supermarket – that’s where you’ll find the fresh fruit and veggies that should make up the bulk of your diet. The more colourful the fruits and vegetables you put on your plate, the more vitamins, minerals and antioxidants you’ll be consuming. Be sure to include healthy omega fatty acids and oils, such as those found in avocados or salmon.
Got special dietary needs? Talk to your medical practitioner or a registered dietician before changing your diet.
1. Stay Hydrated
Did you know that by working up a sweat you could lose up to 40% of your body’s water content? Add to this the blistering Australian heat, and it’s obvious to see that we should all be drinking more fluids daily to stay hydrated.
Adequate hydration is essential to aiding digestion, delivering nutrients to cells, preventing infections, helping your body get rid of toxins, maintaining proper organ function, and regulating body temperature.
Staying hydrated is easy if you follow a few simple guidelines, such as keeping cool, wearing breathable, loose-fitting clothing, keeping an eye out for signs of dehydration and staying out of the sun.
Importantly, don’t wait til you’re thirsty. Sip water steadily through the day. At work, grab a glass full in the morning and fill it up regularly throughout the day. This way, you’re staying hydrated and sticking to your resolution to move more by getting up to refill your glass when it’s empty. See those daily steps clicking over!
Don’t like the taste of water? Add a little flavour with a splash of fruit juice, cucumber slices or mint leaves. Try clear broths, icy poles or sports drinks (but go easy on these as they can be very calorific). Make sure you limit your intake of alcohol and caffeine as they tend to dehydrate the body. Another option is to add water-rich fruits and vegetables, such as watermelon, strawberries, leafy greens, tomatoes and cucumbers, to your diet.
2. Make Time To Relax
For many of us, our days go by in a blur, and we fall into bed each night exhausted, without having had a single moment to ourselves. As a result of this fast-paced life where everything seems urgent, our stress levels rise and our mental and physical health suffers.
Make 2022 your best year yet by putting time aside each day to relax. Whether it’s 10 minutes meditating in the mornings or a 15-minute mindful walk at lunch time, or half an hour of sleepy time yoga at night, make this time non-negotiable.
Building this down time into your daily routine may seem selfish at first, but it’s the best way for you to properly recharge, so you can give the attention required to your friends, family and colleagues and take on the challenges that each day brings.
3. Sleep Well
A lot has been said about sleep hygiene these days, as a growig number of studies point to the importance of getting a good night’s sleep. Create a bedtime ritual that will help you get the sleep you need to feel fresh, revitalised and focussed all day. If your smartphone doesn’t already have a bedtime reminder, you can use your alarm or browse the app store where there are plenty of free apps that will help you develop good sleep habits.
The average adult needs 7–8 hours of sleep a night, and we do best if we follow a set pattern of going to sleep and waking up at the same time every day (yes, that includes weekends). Naturally, life events, such as changes in shift work, pregnancy and new babies, can disrupt these patterns, but for those who can, it’s a good idea to stick to a sleep routine.
Giving yourself at least 30–45 minutes to wind down before bed helps get you ready for a good night’s sleep. Try packing away technology and any type of bright light that signals your brain to stay awake. Use the “do not disturb” feature on your phone and/or set up auto responses, so you can stop work calls/emails/text notifications coming through when you’re trying to wind down. Indulge in some calming activities such as reading a book, listening to music, following along to a guided sleep meditation, or doing some stretches or light yoga.
If you find you’re plagued by anxious or worrisome thoughts at bedtime, it’s a good idea to keep a notebook and pen beside your bed and write them down before using a calming meditation to help you drift off to sleep.
4. Do More of What You Love
Make this year one to remember by doing more of what you love. Whether you love dancing, fencing, horse-riding, juggling or cycling, go for it! You could start small and just make time every day to take the dog (or a friend, or a friend’s dog) for a walk/jog, play your favourite sport or head to the pool for some laps. Or go large and take up aerial acrobatics – if that’s your thing.
Give Pilates a Go This Year
For an excellent full-body workout, and all the support you need to stick to your health and wellness resolutions, why not try one of our pilates, strength and conditioning or stretch and mobility classes, join our Women’s Fitness Program or take part in our Six Week Live Well Challenge? Talk to our friendly team today about how to get started.
