We’re a few weeks into 2023, and if you’re like many other Americans, then some of your New Year’s resolutions have already fallen by the wayside. The most common resolutions focus on improvements in health and fitness, but unfortunately, those are usually among the first to be broken.
This year, let’s look beyond the simple goals of pounds lost or miles walked and instead focus on the bigger benefits of healthy living. Making good decisions now will have an impact far beyond the next 12 months.
Healthy decisions today have long-term effects, improving your mental and physical health and lowering your chances of chronic disease. A commitment to diet and exercise won’t just improve your life, it’ll prolong it!
That’s why this is a good time to look at the benefits of healthy living and make changes that will lengthen your life. No matter your age, it’s always a good time to invest in your future. It’s never too late to refocus on your goals—or set some new ones.
Importance of diet
A balanced and healthy diet has a significant effect on your quality of life. Healthy eating can boost your immunity, maintain the function of bodily systems and strengthen your teeth and bones.
Your diet can also reduce the risk of health conditions such as heart disease, obesity or Type 2 diabetes. If you already suffer from a chronic illness, a healthy diet can help you manage your condition or avoid severe complications.
A balanced diet starts with fruits and vegetables, whole grains and healthy proteins. Try to minimize processed foods that are high in sodium and fat. However, it’s important to keep in mind that no two people are alike. As you make a plan for healthier eating, you should consult with your health provider for suggestions that fit your particular needs.
Benefits of exercise
Physical activity is another key component of healthy living. Getting consistent exercise can help you control your weight, boost your energy and lower your risk of disease. It also has psychological benefits, stimulating the production of brain chemicals that improve your mood and reduce anxiety.
The Centers for Disease Control and Prevention recommends that adults perform at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity each week. Types of moderate-intensity activities include walking or taking a leisurely bike ride. Running, dancing and jumping rope are examples of vigorous activities.
In addition, the CDC suggests that you take part in muscle-strengthening activities at least two days per week. This doesn’t have to involve weightlifting. What’s important is that you’re engaging all the major muscle groups in your body.
Although the CDC guidelines are a good place to start, exceeding them can have an even greater effect on your health. In a study published last year in the scientific journal Circulation, researchers found that adults who followed the CDC recommendations lowered their risk of early death by as much as 21 percent, but those who surpassed them reduced their risk by up to 31 percent.
A long-term effort
Any plan to improve your health in 2023—whether it started with a New Year’s resolution or begins right now—should only be the first stage of a long-term commitment. I encourage you to have a vision of what you need to do today to be healthy and vital in five, 10 or 15 years.
Making changes to your lifestyle might feel overwhelming, but don’t get discouraged. The great thing about committing to diet and exercise is that every little bit helps. Even small changes in diet and short bursts of physical activity can have a positive influence on your health.
Now is the perfect time to start taking steps that will help you enjoy a healthier life for years to come. More than getting fit or losing weight, this is an investment in your longevity.
Riley Lipschitz, M.D., is an internal-medicine specialist at the University of Arkansas for Medical Sciences (UAMS) Internal Medicine Clinic and an assistant professor in the College of Medicine’s Department of Internal Medicine.
