8 Healthy Ways to Kick Off the New Year
Vital Signs
January 2025 Edition
Associated Physicians newsletter designed to keep us happier, healthier, and heard. This time of year is always a time of reflection. Last year’s goals are reconciled, new goals are made, and we can swing into the new year with a renewed sense of all things that are possible in our lives.
There are many ways to feel good and stay healthy in 2025. Here’s our greatest 8! Get enough sleep Adults who sleep less than seven hours a night are more likely to be obese and have other health problems.
Eat a balanced diet Eat your recommended servings of fruits and vegetables, which are low in calories and fat, and high in fiber, vitamins, and minerals.
Cook more meals at home Cooking at home gives you more control over your diet and can help you learn new skills.
Stay hydrated Proper hydration is important for maintaining bodily functions.
Limit processed foods and sugary drinks Sugary drinks are linked to an increased risk of obesity, heart disease, and other health problems.
Create realistic goals A positive way to add healthier choices to your diet is to add new practices into your normal routine.
Boost your immune system Eat foods that can help you stay healthy, like citrus, peppers, greens, and yogurt.
Manage stress A good diet, exercise, and activities like yoga and meditation can help maintain and improve mental health. Below are some great ways to keep your body moving: Recommended Exercise for Adults
· Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
· Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
· Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
· Gain even more benefits by being active at least 300 minutes (5 hours) per week.
· Increase amount and intensity gradually over time.
Recommended Exercise for Children
· Children 3-5 years old should be physically active and have plenty of opportunities to move throughout the day.
· Kids 6-17 years old should get at least 60 minutes per day of moderate- to vigorous-intensity physical activity, mostly aerobic.
· Include vigorous-intensity activity on at least 3 days per week.
· Include muscle- and bone-strengthening (weight-bearing) activities on at least 3 days per week.
· Increase amount and intensity gradually over time.
Our patients and community are Associated Physicians’ top priority. As we enter our 80th year, our dedication to our community only continues to grow. Join us as we navigate 2025 together, find new ways to care for one another, and continue to ensure we can all #beseen.
Wishing everyone a happy and healthy new year! -Associated Physicians
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