The start of a new year brings renewed motivation to prioritise our health and make positive changes. But how many of us actually stick to our resolutions?
According to a YouGov survey, only 31% of Britons managed to stick to all of their New Year’s resolutions for 2023. Health goals like losing weight, increasing fitness, and eating more nutritiously are often at the top of the list. However, without a realistic plan, these goals can quickly become overwhelming, leaving us back where we started.
Setting realistic health goals that are manageable, flexible, and attuned to our individual lifestyles can be a powerful step in achieving lasting health benefits. In this article, we’ll explore strategies to create sustainable health goals that don’t just fizzle out, as well as the importance of staying in tune with your body and mind as you make these changes.
Why Setting Realistic Health Goals Matters
Realistic goals are achievable goals, and achievable goals are the foundation for long-term success. When goals are too ambitious, we may face frustration, feel defeated, and lose motivation. Realistic goals, on the other hand, allow for a more measured, sustainable approach that can be adapted to different phases of life and even physical limitations, such as musculoskeletal issues or chronic headaches.
As the British Heart Foundation notes, popular resolutions like getting fitter and eating more healthily are great for overall health but can be challenging to maintain. By setting practical and well-defined goals, we give ourselves a far better chance of achieving and sticking with them.
Understanding your body and working with it, not against it
In today’s fast-paced world, it’s easy to get caught up in extremes. Many people jump into intense workouts or rigid diets, ignoring signs of fatigue or stress. But one of the most overlooked aspects of goal setting is the need to tune in to your body and understand its unique signals.
The role of nature and balance
Our bodies have natural rhythms, and sometimes the healthiest step we can take is to slow down and reconnect with these rhythms. Whether it’s getting enough sleep, incorporating natural movement like walking, or finding moments to pause, respecting our bodies’ needs helps us avoid burnout. Nature and our body’s natural rhythms play a critical role in maintaining mental and physical well-being, especially as we age or if we have ongoing health issues.
For headache sufferers, for example, it’s particularly important to avoid pushing the body beyond its limits. Chronic pain can often worsen with stress or physical strain, making it essential to choose exercises and lifestyle adjustments that support rather than hinder recovery.
Incorporating mental health into your physical goals
When we think about health goals, it’s common to focus on physical outcomes: weight, muscle tone, endurance. But mental health is an equally important factor in overall wellness. Health goals that don’t consider mental well-being are often difficult to sustain. Recognise the need to set goals that aren’t just about doing more but also about nurturing mental calmness and resilience.
Simple strategies to include mental well-being in your health journey might involve:
- Setting aside time for rest and relaxation: Taking a few minutes each day to meditate or breathe deeply can improve both mental and physical health.
- Listening to your body’s stress signals: High levels of stress can make chronic pain, such as headaches, worse. Setting mental health goals, like reducing stress or practising mindfulness, can be a valuable complement to physical fitness.
- Pacing yourself: Allow your body to adapt to new routines gradually instead of pushing through discomfort.
Building small, sustainable steps toward physical wellness
Especially for those starting from scratch or reintroducing fitness into their lives after a period of inactivity, it’s easy to overlook the importance of gradual progress. Health goals for beginners don’t need to be grand or ambitious; they simply need to be consistent and realistic. Small steps can lead to significant changes over time, and even minor adjustments can have a big impact on health when done consistently.
Focusing on Movement Instead of Rigidity
If you’re beginning a fitness journey, or if you’re working around conditions that limit mobility, the goal isn’t necessarily a rigorous daily workout. Instead, focus on movement as part of your lifestyle. Whether it’s getting up for short stretches during the day, opting for a brisk walk, or even trying gentle strength exercises, staying active is what matters most.
If you’re often sedentary, take a look at our article that explores the risks of prolonged sitting and the benefits of integrating regular movement into your day. You don’t need to be a fitness enthusiast to make meaningful progress – small, frequent movements can contribute significantly to better health outcomes over time.
Health goal-setting tips: how to start and stick with it
Setting realistic health goals is only the first step; sustaining them requires practical strategies and a flexible approach. Here are some health goal-setting tips to help you create goals that are achievable, sustainable, and tailored to your individual needs.
1. Start with SMART goals
Using the SMART framework – Specific, Measurable, Achievable, Relevant, and Time-bound – can be an effective way to set goals. This approach helps break down broad ambitions into actionable steps. For example, rather than setting a general goal to “get healthier,” a SMART goal would be “walk 20 minutes every weekday after lunch.” This goal is specific, measurable, realistic, and easy to track.
For example:
- Specific: Define exactly what you want to achieve.
- Measurable: Decide how you will measure your progress.
- Achievable: Ensure your goal is within reach.
- Relevant: Make sure it aligns with your personal health priorities.
- Time-bound: Set a deadline to stay motivated.
2. Factor in mental health goals
Physical wellness and mental health go hand-in-hand. Setting mental health goals is just as crucial as physical goals. Adding elements of self-care, such as improving sleep quality, reducing stress, or even spending more time in nature, can contribute significantly to your overall health. Recognising that health goals aren’t just about physical fitness but also about emotional and psychological well-being is essential for a balanced, sustainable approach.
3. Overcoming obstacles and staying motivated
One of the most common reasons people abandon their health goals is because they encounter obstacles and become discouraged. However, setbacks are a natural part of the journey, and learning to navigate them can make all the difference in achieving long-term health goals.
Some tips for staying motivated include:
- Tracking progress: Record your achievements, no matter how small. Seeing how far you’ve come can be a powerful motivator.
- Celebrating milestones: Celebrate small victories, like completing your first week of workouts or reaching a specific weightlifting goal. These moments reinforce the positive habits you’re building.
- Finding support: Joining a fitness class, connecting with friends, or seeking advice from professionals can make your journey feel less isolating and more enjoyable.
4. Managing health goals for those who work from home
For people who work from home, integrating movement into the day can be challenging but is essential for avoiding a sedentary lifestyle. Simple strategies like setting up a standing desk, taking regular breaks to walk or stretch, and investing in equipment like a walking pad can make it easier to stay active throughout the workday.
We also cover strategies for avoiding back pain while working from home, including posture tips and desk setup advice that can help you build a healthier workspace.
Building healthy habits for long-term success
Creating sustainable health goals isn’t just about short-term wins; it’s about building habits that last a lifetime. Habits form the backbone of goal achievement, and healthy habits compound over time, leading to significant benefits. Remember that building these habits doesn’t have to be drastic. In fact, small, manageable changes are often the most effective.
Practical tips for building healthy habits
- Begin with micro-habits: Start small. For example, begin with a 5-minute stretch in the morning, or set a goal to drink a glass of water first thing each day. Small habits are easier to integrate into daily life and often lead to bigger, more sustainable changes.
- Be consistent, not perfect: It’s normal to have days where you skip a workout or fall short on nutrition. Rather than striving for perfection, focus on consistency. Missing a day isn’t a setback; it’s just part of the journey.
- Adjust goals as you progress: Health goals aren’t set in stone. As you become stronger or develop more stamina, you may want to increase the intensity of your workouts or adjust your goals. Flexibility allows you to adapt your goals to your current abilities and health needs.
Why setting realistic health goals is key to success
While common health resolutions like losing weight and getting fitter are great for overall health and reducing risks, they often fail because they’re set too high without a realistic plan. The key is to set goals that are achievable and suited to your lifestyle, allowing you to make consistent progress rather than aiming for perfection.
Ultimately, realistic health goals aren’t about transforming overnight; they’re about gradually building a lifestyle that supports physical wellness, mental health, and personal growth. Whether you’re aiming to address musculoskeletal issues, increase fitness, or simply build healthier habits, the right approach will ensure that your goals remain manageable, motivating, and genuinely life-enhancing.
How Chiropractic Care Clinics Can Help
For those looking to improve their health and fitness, starting with a Health MOT can be incredibly beneficial. At Chiropractic Care Clinics, a Health MOT with one of our experienced chiropractors offers a comprehensive assessment of your musculoskeletal health, helping you identify areas that may need attention.
This personalised approach not only highlights your current physical condition but also provides tailored advice on exercises, posture, and lifestyle changes to support your health goals. Embarking on your wellness journey with professional guidance can give you the confidence and clarity needed to set realistic, achievable health goals. Contact us today to learn more.