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aspire
Winter 2014
A
burst of motivation—that’s what Jan. 1 triggers in lots of us. The new
year, after all, is a powerful cue to change our lives for the better—and
often in ways that will improve our health.
But turning good intentions into reality can be tricky. Don’t overhaul
too much at once. Ditch the immediate total makeover. It’s often easier
to focus first on one or two lifestyle goals—and keep it real. Don’t expect
to drop 30 pounds by February or to dive right in at the gym every night.
Pin your hopes on something more realistic, like a modest weight loss of
maybe 10 pounds at first.
Start with the tips below. They can give the very worthwhile resolutions
on this page something they might otherwise lack: staying power.
Stop smoking
Your odds of success
increase if you have
support. And one way
to get expert help is to
call
877.448.7848
, the
smoking quitline of the
National Cancer Institute.
A trained counselor will
help you come up with
an effective strategy to
transform you into an
ex-smoker.
Get screened
and get seen
Regular checkups
and screening tests can
detect health problems in
their early, most treatable
stages—or they may
even prevent problems
altogether. Start the new
year by asking your doctor
what exams, tests and
immunizations you need
and when you should get
them.
Drop pounds
Small, manageable
changes can help you
slim down. Eat from
plates, not packages,
and eat slowly by putting
down your fork between
bites. Also keep tabs on
your daily diet with a food
diary. These three habits
can help you put the
brakes on overeating.
Get a good
night’s sleep
Most adults need
seven to nine hours of
shut-eye every night. If
falling or staying asleep is
a problem for you, try to
go to bed and get up at
the same times every day.
If you’re still having trouble
catching those ZZZs,
check with your doctor
about whether a sleep
study may help.
make a
change
A good time to
START WITH A CHECKUP
Need help finding a
primary care provider? Visit
or call
the Aspirus Information
Center at
715.847.2380
or
800.847.4707
.
Movemore
Sneak exercise into your routine. The next time you
watch TV, do some sit-ups. Bypass escalators and
head straight for the stairs.When you chat on the
phone, work out with hand weights or pace back and
forth. You get the idea.
NEW YEAR’S RESOLUTIONS
Sources: Academy of Nutrition and Dietetics; U.S. Department of Health and Human Services
