Contact Form

10 Tips to Achieve Your New Year's Health Goals

As the year 2021 is coming to an end, it is imperative to look back to the health milestones you have achieved in the past year and goals that are yet to be fulfilled. The extended social isolation that came with the new variants of the COVID-19 pandemic has been difficult on both the physical and mental health. It is important now more than ever to take care of your health by exercising and eating right. Sign up for regular health checkups at your local hospital today.

Read this blog further for a guide to help you achieve your health and wellness targets this New Year.

1. Find your motivation
Before you start on your fitness journey it is important to identify your motivation behind it. Be it weight loss or to stay active, envisioning your goal can really help you work toward achieving them. Keep your goals realistic and break them into smaller steps to stay inspired!

How to workout to stay fit? | Health and Wellness | A.J. Hospital

Some examples for your goals can be-

  • Long term: Get healthy

  • Short term:

- Create a suitable diet plan.
- Practice 20-40 minutes of light workout daily
- Avoid fried food and chocolates

2. Eat more whole foods
Consuming whole food daily has proven cardiovascular benefits and also lowers your risk of type 2 diabetes.

How can a balanced diet be beneficial to your health? | A.J. Hospital

Here are some whole foods that you should definitely include in your daily meal plan-

  • Fresh fruits and vegetables

  • Nuts and seeds

  • Whole grains 

  • Fish

How you eat your food daily is also as important as having the right type of food. Try to cook your meals at home with fresh, organic produce for maximum diet quality and improved health.

3. Cut down on sugars & sweetened beverages 
Sugars and sweetened beverages negatively affect your body leading to obesity, fatty liver disease, cardiovascular disorders, cavities & oral health issues, insulin resistance, etc. Progressively reduce your daily sugar intake and observe your body take a healthy turn! 

Does a high sugar diet contribute to weight gain? | A.J. Hospital

Don’t rely on processed sugars in fast food, sweets, fizzy drinks, etc. Have fresh fruit juices, natural sweeteners like honey or dates to satisfy your sugar cravings.

4. Make sure you sleep well
Sleep is crucial to a healthy functioning of your body. Sleep deprivation can lead to various psychological disorders such as anxiety and depression. Disturbed sleep cycles can also contribute to unhealthy weight gain.

Why is a goodnight's sleep essential to your health? | Doctors Near Me

Here are some proven tips to sleep better at night:

  • Minimize your screen time/ blue light exposure

  • Reduce your intake of caffeine late in the day

  • Don’t drink alcohol

  • Exercise regularly-but not before bedtime

  • Avoid long, daytime naps or irregular naps

5. Find a physical activity that you enjoy
Being fit and healthy doesn’t necessarily mean that you have to lift weights or run for hours on a treadmill. While heavy workouts in a gym may be favourable to some, others prefer to walk or jog in a park.

Does cycling promote cardiovascular health? | A.J. Hospital, Mangalore

Physical fitness can be achieved through the following activities- 

  • Walk/Jog/Cycle in a refreshing atmosphere

  • Pick up an outdoor sport of your choice (can be football, cricket, badminton, etc.)

  • Take Yoga and Meditation classes

  • Try Zumba or Aerobics

  • Lead an active life, by sitting less and moving around more

Find the one that excites and relaxes you the most so that you never have to feel burdened to exercise or be active. Do not forget to take rest days and eat healthy.

6, Practice self-care
Self-care is crucial to overall health. Do not hesitate to take a break to avoid a burn out. Pamper yourself to nutritious food and plenty of sleep at night to stay active and fresh.

What is the importance of a self-care routine? | A.J. Hospital

Reduce your screen time by picking up a hobby or light exercise as part of your daily routine. 

7. Avoid excess alcohol and smoking
Alleviated levels of alcohol and smoke are harmful for your body. They can cause cancers, organ-specific disorders, disturbed sleep schedule, obesity, etc.

Why is smoking bad for your health? | Hospital Near Me | A.J. Hospital

They can hinder your progress toward achieving your wellness goals.

8. Drink plenty of fluids
It is imperative that you stay hydrated throughout your day. Make it a point to have at least 6-8 glasses of water everyday along with fresh fruit juices. You can have coffee or tea without milk and artificial sweeteners.

What are the health benefits of drinking sufficient water daily?

It is best to avoid sweetened beverages such as energy drinks or sodas as they only add to your calorie count.

9. Stay connected with your loved ones
It is important to stay connected with your family and friends, especially amid isolation during the pandemic. Talk about your feelings to relieve some stress and enjoy the company of others. Do not lose touch with the elderly in your family as the social distancing norms and new regulations may be overwhelming to them. Take care of your mental health and help those around you. Seek a mental health counsellor for professional medical advice.

How to manage your Mental Health during the COVID-19 pandemic?

10. Visit your doctor
Annual health checkups ensure that the symptoms are caught early, for timely medical treatment. Getting regular blood work and screenings done can ensure that other health complications can be avoided.

Why are Annual Health Checkups important? | A.J. Hospital, Mangalore

Consult a doctor near you for suitable health packages available for you and your family and stay on top of your health today!

Visit A.J. Hospital & Research Centre for comprehensive health care packages and quality medical advice from a team of dedicated doctors and nurses. Feel free to write to us with your queries at