Build a Better You: Set realistic health, wellness goals for 2025

January is an inspiring time of the year, the calendar resets and we set out on a mission to achieve new or continued health and wellness goals. It is super easy to get ahead of ourselves when setting these goals. A New Year’s resolution that you can keep will be specific, realistic and measurable. Setting goals, you can achieve requires some thought and preparation. Not sure how to fine-tune your aim to eat healthier or exercise more? Grab a journal and start writing down some of these attainable goals!

Add movement a little at a time

One of the more common fitness resolutions people make is to move more. The Centers for Disease Control and Prevention suggests that physical activity for adults should be at moderate intensity for 150 minutes a week and strength-train at least twice a week.

If this sounds like a big jump from where you are in your fitness journey, start setting realistic goals with whatever feels comfortable. Try going on a 10-minute walk sometime each day or being active for 30 minutes one or two days a week to start. Once you get comfortable with your new exercise routine, you can increase with an additional 5 or 10 minutes to your existing sessions or another day to your routine.

Eat well balanced meals

Step up your nutrition in the new year — rather than cutting out foods or food groups in the name of losing weight — and aim to eat three balanced meals a day as a more sustainable lifestyle change. The healthy eating plate of filling half your plate with vegetables and fruit (the more variety, the better), a quarter with protein (from fish, poultry, beans or nuts), and a quarter with whole grains (from bread, pasta, oats, quinoa and corn). The plate also includes a water glass for proper hydration and a spot to include healthy fats, such as olive oil.

Sign up for a 5K

Signing up for a race is one way to give yourself some outside motivation. A 5K is a 3.1-mile run. This is challenging but not too ambitious of a goal for those who are new to running. The popular app Couch to 5K takes you from novice to race ready in nine weeks.

Go to sleep at the same time every night

One reason many adults don’t get enough sleep is because they don’t have a consistent bedtime routine. Going to bed at around the same time every night while also waking up at a consistent time in the morning is good to keep your circadian rhythm on track, helping you fall asleep and wake up more easily.

Do something that makes you happy

Self-care looks different for everybody — it could be going to get a massage, treating yourself to takeout from your favorite restaurant, or tidying your bedroom. It truly means taking time for yourself and doing something that makes you feel good.

Making a resolution to spend one night a week indulging in a self-care activity is a great way to keep yourself relaxed and happy.

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Isabela Joyce is a certified personal trainer and nutritionist at The M.A.C. She can be reached at IJoyce@the-mac.net.