Healthy Living Tips from
The New Jersey Police Chief Magazine | December 2022
HEALTH TIP : Making , Keeping , and ( Sometimes ), Breaking New Year ’ s Resolutions
We ’ ve all been there . It ’ s been an overindulgent holiday season . A new year is right around the corner . It ’ s time to make some promises and some changes . It ’ s time for those famous New Year ’ s Resolutions .
If you are feeling this way , then you are not alone . According to Deborah pulmonologist Howard Waksman , MD the New Year seems like a great time to make a change .
“ For many of us the time from Thanksgiving , through Hanukkah , Christmas , Kwanzaa and New Year is a time of gathering with friends and family . It often is a busy and hectic period , with higher stress levels from juggling much more packed schedules , and sometimes bounces between richly prepared meals to eating on the run with more take-out and fast food . Often exercise and wellness activities are put ‘ on hold ’ until we get through the season .”
Dr . Waksman notes that not surprisingly survey statistics point to exercise , eating healthier , and losing weight as among the top resolutions that people make . “ This makes a lot of sense , since people are often coming off a stretch of pretty unhealthy habits .”
He adds : “ For me , I am always happy to see quitting smoking as one of the top ten resolutions . Clearly as a pulmonologist the health of people ’ s lungs is paramount to me .”
Making and Keeping Resolutions
Dr . Waksman advises to try and stick with manageable resolutions that you are more likely to keep . “ You will only be disappointed if you tell yourself that you are going to make radical changes . While it ’ s true that some people can make serious resolutions , follow through with them , and have outstanding results , the majority of us have to move at a more manageable pace . For example , instead of resolving to lose 50 pounds , why not start with five ? If you hit that benchmark in the long weeks of winter , you will feel so much more motivated to keep on going . If you don ’ t hit a goal that maybe was unrealistic to start with , you might simply give up on your resolution . The same goes for exercise . Don ’ t start out planning to run a mile , when maybe the better resolution is to walk around the block !”
Dr . Waksman also recommends that rather than big resolutions , it is sometimes effective to simply make some small everyday lifestyle changes that can add up a lot . Some of his suggestions are :
� Go for a walk every day and find a walking buddy , which makes the walk much more enjoyable , and something to look forward to , rather than a chore .
� Try portion control when eating meals and put those leftovers in the refrigerator before you eat . Skipping seconds can really help to limit those extra calories .
� Get on a solid sleep schedule , aiming for eight hours of sleep each night .
� Turn off your phone when enjoying meals with family or friends . It ’ s a great way to reduce stress .
� Give yourself an extra 15 minutes in the morning to prepare and eat a good breakfast , like eggs , oatmeal with fruit , or a smoothie .
� Add more exercise to your day by taking the stairs and walking the longer route by parking further from the front door of a store when you go shopping .
� Make healthy exchanges when you can -- try soy or almond milk for dairy , and brush on coconut or olive oil instead of butter and margarine .
� Tackle that bookmarked project which caught your eye . Now is the time to focus on you !
( And Breaking ) New Year ’ s Resolutions
Despite all your best efforts , Dr . Waksman says that the vast majority of people who make resolutions don ’ t stick with them .
“ This is very common . There are a lot of reasons why this happens including selecting resolutions that are too difficult to keep , not having any way of tracking progress or holding yourself accountable for that progress , a lack of planning to help those achieve those goals , and doubting yourself . All of these are pretty simple fixes , but if you are serious about achieving a resolution , planning and benchmarking can help keep you on track .”
“ I also remind my patients that January isn ’ t always the only time to think about lifestyle changes . Eating well , exercising , and staying healthy is a year-long commitment . If you work hard at it during the year , you may not need to make resolutions for change , you might just have to get back to your baseline healthy habits , and those extra pounds will shed themselves .”
He adds : “ Above all , do not get discouraged if you do make a resolution and don ’ t achieve it . Every day is an opportunity to make small and important changes in your lives . You can choose to be happier . You can choose water over soda . You can choose to take the stairs instead of the elevator . Every moment is an opening for you to step into a healthier future . “