7 Easy Health Habits That Will Have You Succeeding in 2023 – NBC 5 Dallas-Fort Worth

Welcome to the Start TODAY walking challenge. Subscribe to our free newsletter Start TODAY to join the challenge with Al Roker and get daily inspiration delivered to your inbox. So join us on the Start TODAY Facebook Group for advice and motivation, to connect with others following the plan – and to get real-time advice from trainer Stephanie Mansour!

Resolutions overwhelm us – we can almost see them hiding behind all the winter comfort food and holiday cocktails. But who said we have to wait until the new year to start thinking about our health goals?

Going all-in once the calendar shifts to 2023, without a gradual transition, can set you up for failure. After all, one of the biggest hurdles people face when tackling resolutions is starting strong, but then having motivation that quickly wanes within weeks. If we start taking small steps now, we can make the transition more gradual, making it easier to incorporate the changes into our routine and stick with it.

Research shows that small accomplishments signal the reward circuitry in our brains, which release feel-good chemicals that make us more confident, boost our self-esteem, and fuel our intrinsic motivation. So while these habits may seem obvious, mastering them now can make a huge difference in your level of motivation next month.

RELATED: To Reach a Big Health or Fitness Goal, Start Small, Experts Say

So what are some small goals you can start with that will help jump-start your New Year’s health goals? I’ve included some ideas to get you started. Choose one to start, then add an additional habit each week this month. Remember to acknowledge your victories (no matter how small) as you go. Start gaining momentum and get ready to take off in the New Year!

1. Drink a glass of water every morning

By now you’ve probably heard the advice to drink half your body weight in ounces of water daily. But if that seems like an impossible feat, or if you’re already doing it, try this simple way to drink more. Put a bottle of water or a glass of water next to your coffee machine so that in the morning, before you take a sip of something else, you drink a glass of water. Before your day even begins, you’ve accomplished something healthy for your body.

RELATED: This 10-Minute Indoor Cardio and Walking Challenge Will Ease Vacation Stress

2. Add one vegetable a day to your diet

Encourage yourself to eat healthier by committing to eating only one extra vegetable a day. It could be blending an extra handful of spinach into a smoothie, adding broccoli to your stir-fry, or eating kale chips as a nighttime snack.

3. Move 5 minutes a day

Not into exercise? Its good. Commit to moving your body for just 5 minutes a day, whether that’s walking in place while cooking on the stove or walking around the block. Lowering your exercise expectations lowers the motivation needed to get off the couch and reduces the amount of willpower needed to do a longer workout. And you might be surprised how easy it is to turn that 5 minute walk into a 10 or 15 minute walk once you get moving.

4. Sit down on Sundays and plan your workouts

I like to encourage my clients to sit down on Sundays and plan their week. If you live and die on your schedule, you’ll love this trick! Spend just 5 minutes looking at the week ahead and planning time for yourself for your workouts. Whether it’s a 5 minute yoga stretch on an app or a full 45 minute walk or HIIT workout, put it in your calendar on the day and time you plan to do it. do it. The mere fact that you spent 5 minutes doing this is something to celebrate!

5. Work on your relationship with yourself

Whether you want to find the motivation to exercise, feel more confident at work, or be happier in general, cultivating a positive relationship with yourself is the first step to getting there. Try placing a newspaper next to your bed or a self-help book on your coffee table next to your remote. Before going to bed or watching your favorite show, encourage yourself to take pen to paper and connect with your thoughts and feelings.

6. Loosen a stiff body part

Is your neck still tense? Or maybe your hips are still sore? Pick an area of ​​your body and commit to one stretch a day to help relax that area. If it’s your neck, try resting your right ear on your right shoulder for a few breaths, then switch sides. If it’s your hips, try sitting with your right ankle on your left knee to stretch the outside of the hip and glute. If it’s your shoulders, do shoulder rolls as you open your emails in the morning.

7. Establish a 5-minute nighttime routine

Banish stress and replace unhealthy habits, like snacking and drinking, by taking a few minutes for yourself in the evening. Set an alarm on your phone as a reminder, then set the timer for 5 minutes. Do a meditation, deep breath, journal, or text a friend. Focus on spending those minutes doing something that relaxes you. It could even be a new nighttime beauty routine, like a face mask or a foot massage with lotion. Practice self-care in any way that relaxes you at night.

This story first appeared on TODAY.com. More from today:


Leave a Comment