“We all have bad days, week or months where we lose track of our goals, make food decisions we regret, or stop being active, but we can turn the page and recommit to our goals."
Karl Dietrich, MD, MPH, primary care physician and director of Cheshire Medical Center's family medicine residency programIf you’re having trouble sticking to your New Year’s resolutions, you’re not alone.
Research shows most Americans abandon their set goals by the second Friday in January, often referred to as Quitter’s Day.
To help us stay on track, we spoke with Karl Dietrich, MD, MPH, primary care physician and director of Cheshire Medical Center’s family medicine residency program, about how to create sustainable health goals.
Where should I start to determine my health goals?
Dietrich recommends focusing on small, incremental changes that can add up to big changes down the road.
For example, if someone wants to go from zero physical activity to spending one hour in the gym five days per week, start by focusing on 30 minutes of exercise two or three times per week.
“If we set goals too ambitious or unrealistic, it’s easy to get frustrated and lose focus,” he said.
It’s also important to remember why you’re setting a resolution in the first place, according to Dietrich.
“We are much more successful in making changes when we are motivated about the end result,” he said.
How do I pick which health goals to add to my list?
It can be tempting to choose outcome-based goals, like “lose 15 pounds” or “improve my mental health.” But Dietrich encourages people to think about goals that focus on the process rather than the result.
“Process-based goals are easier to keep track of, stick with and help build healthy habits that last longer than any one resolution,” he said.
He added walking is a great, accessible form of weight-bearing cardiovascular exercise that can have important physical and mental health benefits. If you’re in Keene, consider taking an outdoor stroll in Ashuelot River Park or on the Cheshire Rail Trail.
How can I stay motivated about my goals?
The most important thing is not to let small setbacks impact your long-term goals, according to Dietrich.
“We all have bad days, week or months where we lose track of our goals, make food decisions we regret, or stop being active, but we can turn the page and recommit to our goals,” he said.
What health goals should I be meeting in general?
For most adults, the Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity physical activity each week. This could be 30 minutes per day for 5 days per week or two days of muscle-strengthening activities each week.
There are less specific recommendations for those 65 and older, but Dietrich said older adults should consider partaking in aerobic, muscle-strengthening and balance activities each week.
“In general, finding physical activities that you enjoy is the best way to create habits that stick,” Dietrich said.