Want a Healthier New Year?
We’ve pulled this column from our archives for its timely and timeless healthy aging information – enjoy!
By now, most of us have probably read at least 40 or 50 stories about New Year’s resolutions. You know the ones: articles detailing the best resolutions (forget what you think), how to keep them, and how to focus on your goals quickly before that ball drops in Times Square.
Well, we were bored with all that too, so we decided to take a different approach. We consulted two experts—one a geriatrician and the other a health psychologist—for a fresh perspective. Instead of a generic list, here’s what they recommend.
- Think about broad areas of change you would like in your life, and then personalize the process of making New Year’s resolutions.
- Think outside the box to help you maintain whatever changes you plan for yourself in the new year.
Broad Areas to Personalize
You can start with three broad areas of change suggested by a noted geriatrician. David Reuben, MD, Director of Geriatrics at UCLA Health and the Archstone Foundation Professor of Geriatrics at the David Geffen School of Medicine at UCLA, proposes this three-point plan of action:
- Do something for yourself—ideally every day. You can choose any activity, but he recommends exercise. Yes, he insists on daily exercise (with your doctor’s approval). He disagrees with the notion of taking a day off each week. Instead, switch up your activities daily—dance one day, swim another, do aerobics, or take a walk. The payoff? Numerous studies have shown the health benefits of exercise. A recent report found that it can mitigate major aging hallmarks, including improved muscle and heart function, reduced frailty, and less age-related decline.
- Identify something that gives you meaning, and engage in it regularly. “This could be volunteering, participating in a church-related activity, mentoring students, creative writing, or art,” Reuben suggests. Think about what interests you before making a choice (and remember, Senior Planet welcomes volunteers too). The payoff? “Connecting to something meaningful makes you feel accomplished,” he says. “It’s more fulfilling than mindlessly shopping online.” Many studies, including this one, have found that volunteering can enhance your health and even contribute to greater longevity.
- Stimulate your brain often. Pursue something new, Reuben advises. Take an acting class or read a new author. “It doesn’t have to be social,” he notes, although social isolation has been linked to poorer cardiovascular and mental health. “I have a patient who is 101; he takes calculus classes. His memory is excellent.” The payoff? “You become an interesting person, not just to others but to yourself.” Engaging in rigorous cognitive activities—like learning calculus or a new language—is one of the best ways to prevent cognitive decline, according to the Alzheimer’s Association.
Keeping the Promises to Yourself
Once you’ve decided on your resolutions, how do you stick to them? It’s easier with a plan, say Reuben and Jessy Warner-Cohen, PhD, a health psychologist at Long Island Jewish Medical Center in New Hyde Park, NY. Here’s their combined list of strategies for sticking to your goals:
- Keep a calendar. Write down “Walk at 10 a.m.” or “Gym Mon, Wed, Fri.”
- Verbally commit to your new activity. Telling yourself or others about your plans creates a sense of accountability, Reuben explains.
- Establish cues to keep yourself on track. For example, if you decide to always have a snack before exercising, you’ll naturally link the two activities.
- Feel free to ignore others’ suggestions about what you should do or how you should do it, Warner-Cohen advises. It’s about you.
- Break down resolutions into what some experts call smart goals. Instead of saying, “I want to exercise more,” specify, “I want to exercise for 30 minutes, five days a week.”
- Set a time limit for your resolutions. Rather than saying, “I will eat healthier all year,” try, “For the next week, I will eat healthier.” Then reassess your plan.
- Set your own schedule. Who says New Year’s resolutions must start on January 1? If you have family visiting, maybe it’s better to start your resolutions after the holidays.
Your Turn
Do these tips inspire you to think differently about making New Year’s resolutions? Feel free to share your top resolutions and your secrets for sticking to them in the comments. What good habits have you maintained over the years, and how did you do it?
This article is offered by Senior Planet and Older Adults Technology Services for informational purposes only and is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition. If you think you may have a medical emergency, call your doctor or 911 immediately.
We’ve pulled this column from our archives for its timely and timeless healthy aging information – enjoy!
By now, most of us have probably read at least 40 or 50 stories about New Year’s resolutions. You know the ones: articles detailing the best resolutions (forget what you think), how to keep them, and how to focus on your goals quickly before that ball drops in Times Square.
Well, we were bored with all that too, so we decided to take a different approach. We consulted two experts—one a geriatrician and the other a health psychologist—for a fresh perspective. Instead of a generic list, here’s what they recommend.
- Think about broad areas of change you would like in your life, and then personalize the process of making New Year’s resolutions.
- Think outside the box to help you maintain whatever changes you plan for yourself in the new year.
Broad Areas to Personalize
You can start with three broad areas of change suggested by a noted geriatrician. David Reuben, MD, Director of Geriatrics at UCLA Health and the Archstone Foundation Professor of Geriatrics at the David Geffen School of Medicine at UCLA, proposes this three-point plan of action:
- Do something for yourself—ideally every day. You can choose any activity, but he recommends exercise. Yes, he insists on daily exercise (with your doctor’s approval). He disagrees with the notion of taking a day off each week. Instead, switch up your activities daily—dance one day, swim another, do aerobics, or take a walk. The payoff? Numerous studies have shown the health benefits of exercise. A recent report found that it can mitigate major aging hallmarks, including improved muscle and heart function, reduced frailty, and less age-related decline.
- Identify something that gives you meaning, and engage in it regularly. “This could be volunteering, participating in a church-related activity, mentoring students, creative writing, or art,” Reuben suggests. Think about what interests you before making a choice (and remember, Senior Planet welcomes volunteers too). The payoff? “Connecting to something meaningful makes you feel accomplished,” he says. “It’s more fulfilling than mindlessly shopping online.” Many studies, including this one, have found that volunteering can enhance your health and even contribute to greater longevity.
- Stimulate your brain often. Pursue something new, Reuben advises. Take an acting class or read a new author. “It doesn’t have to be social,” he notes, although social isolation has been linked to poorer cardiovascular and mental health. “I have a patient who is 101; he takes calculus classes. His memory is excellent.” The payoff? “You become an interesting person, not just to others but to yourself.” Engaging in rigorous cognitive activities—like learning calculus or a new language—is one of the best ways to prevent cognitive decline, according to the Alzheimer’s Association.
Keeping the Promises to Yourself
Once you’ve decided on your resolutions, how do you stick to them? It’s easier with a plan, say Reuben and Jessy Warner-Cohen, PhD, a health psychologist at Long Island Jewish Medical Center in New Hyde Park, NY. Here’s their combined list of strategies for sticking to your goals:
- Keep a calendar. Write down “Walk at 10 a.m.” or “Gym Mon, Wed, Fri.”
- Verbally commit to your new activity. Telling yourself or others about your plans creates a sense of accountability, Reuben explains.
- Establish cues to keep yourself on track. For example, if you decide to always have a snack before exercising, you’ll naturally link the two activities.
- Feel free to ignore others’ suggestions about what you should do or how you should do it, Warner-Cohen advises. It’s about you.
- Break down resolutions into what some experts call smart goals. Instead of saying, “I want to exercise more,” specify, “I want to exercise for 30 minutes, five days a week.”
- Set a time limit for your resolutions. Rather than saying, “I will eat healthier all year,” try, “For the next week, I will eat healthier.” Then reassess your plan.
- Set your own schedule. Who says New Year’s resolutions must start on January 1? If you have family visiting, maybe it’s better to start your resolutions after the holidays.
Your Turn
Do these tips inspire you to think differently about making New Year’s resolutions? Feel free to share your top resolutions and your secrets for sticking to them in the comments. What good habits have you maintained over the years, and how did you do it?
This article is offered by Senior Planet and Older Adults Technology Services for informational purposes only and is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition. If you think you may have a medical emergency, call your doctor or 911 immediately.
