One of the things that make the New Year resolutions so invigorating is the thought that we have a new start, casting aside the unfulfilled expectations and starting new ones. The allure of New Year's resolutions lies in the rejuvenating promise of a fresh start, a chance to cast aside the weight of unfulfilled expectations and embrace the possibility of new beginnings. As the calendar turns, so does the opportunity to redefine our aspirations and set forth on a path of personal growth. It’s a time when the slate feels wiped clean, inviting us to reflect on the lessons learned and chart a course for the future. With a renewed sense of optimism, individuals around the globe embark on a journey of self-improvement, fuelled by the belief that the coming year holds untapped potential and untold possibilities. It is crucial to anchor goals in our current reality, taking stock of where we presently stand. By acknowledging our starting point, we can craft goals that are not only aspirational but also realistic and attainable. Setting appropriate goals ensures that the journey towards achievement is anchored in practical steps, fostering a sense of accomplishment and maintaining motivation along the way. This approach allows for steady progress, creating a positive feedback loop that propels us towards our aspirations with a clear understanding of our capabilities and potential. The first step towards achieving your goal is to have clarity about what exactly you want. At the end of the year, it’s not uncommon to feel overwhelmed or like you weren’t productive enough. And that is where resolutions come in. Making a list of all the things you want in the next year gives you clarity and a sense of purpose. The New Year is a great time for a health reset, leaving behind unhealthy patterns and embarking on a journey towards a healthier, more energised version of ourselves. Even small improvements in your physical activity, weight, or nutrition may help reduce your risk for disease and lengthen your life. In one study, overweight or obese people who lost just 7% of their body weight slashed their risk for diabetes by nearly 60%. Keeping facts like this in mind can help you maintain your focus over the long haul. To set up for success, health experts recommend setting doable goals. You may not be ready to run the Kigali marathon in 2024, but setting achievable goals in health will give significant benefits. Skip the extremes when it comes to setting health-related goals. According to the Centres for Disease Control and Prevention (CDC), an adult is supposed to get two and a half hours of moderate-intensity physical activity each week, or about thirty minutes five days a week. But don’t let those numbers intimidate you out of doing what you can. Experts say you can break down the time into 10-minute sessions without missing out on exercise’s physical and mental benefits. Another simple health habit we can pick up is drinking more water. Drinking water is vital to our overall health and well-being. Our bodies are made up of about 60% of water, and every system in our bodies requires water to function. Water is essential in lubricating our joints, maintaining our body’s internal temperature, flushing out waste, and so much more. Another simple resolution for 2024 can be doing more walking. Many Rwandans will drive even to short distances rather than walk. The more physical activity you can fit into your day, the better. Also, let’s resolve to sleep better, many of us don’t get the minimum seven hours of sleep. It’s common for people to make New Year’s resolutions, but it’s also common for people to break them. Fortunately, there are resolutions you can make with ways that can help you stick to them. You can focus on changing your diet and exercise routines, but you can also focus on other aspects like saving money, going back to school, or monitoring your stress and so many other things. Just know that the best way to approach any resolution is to make a plan and take your time to make progress. When you make resolutions about new routines, understand that they don’t become habits overnight. A certain study found that on average it takes about 66 days to form a new habit. Be patient with yourself. If you have some setbacks or missed some goals, pick it up next week and keep going. Just keep working at your goal and eventually, it will become a habit. Umwaka Mwiza wa 2024. Dr Vincent Mutabazi is an applied epidemiologist. X: @VkneeM
