Do you resolve to do your body some good every year? Make it right this time around with sustainable health goals that you can actually keep this 2020.

Of all the holidays, the New Year’s is the one most filled with positivity and anticipation. The beauty of this holiday lies in its ability to give a sense of hope to start anew. It signifies a fresh start. For most people, it means setting health goals, such as losing weight, sticking to a healthier diet, and exercising more.

However, keeping these good intentions is not just easy. More often than not, some ought to unrealistically change everything about their diet as soon as the New Year begins, leading them to break their resolutions within a few weeks or months.

In order to put an end to this cycle, it’s important to make your resolutions reachable. Here are sustainable health goals for your physical and mental health that can be followed for life:

Sit less, move more

Whether it’s having a sedentary job or just simply being inactive, a study says that sitting for a long period of time can result to multiple health concerns.

Sitting less is an easy and attainable resolution that can be tailored to fit your lifestyle, especially when your profession requires long hours sitting at a desk. For this year, make it a habit to go for a 15-minute walk at lunch break or get up and stretch for 5 minutes every hour.

Get better sleep

Sleep might be one of life’s overlooked luxuries, but is an essential part of our overall health. According to a study, sleep deprivation can lead to serious consequences: increase the risk of weight gain, heart disease, and depression among others.

There are a number of simple ways for a better sleep. Start with getting to bed at a reasonable hour, reducing light pollution in your room, and lessening screen time before bed.

Practice self-care

Taking more time to focus on yourself is not selfish. In fact, more “me time” is an ethical imperative to optimise your mental and physical health. For people with busy schedules and limited time, it might take a bit of work, but it surely will be worth the time investment.

Self-care doesn’t have to be complicated or time-consuming. Some activities may only take an hour or less, such as drawing yourself a nice bath, attending a yoga class, preparing a healthy meal for yourself, going for a walk or light jog, or even just staying in bed a little bit more than you usually do.

Read more: 5 Yoga Poses For Stretching And Relaxation

Read more: How To Make Exercise An Easy Part Of Your Daily Routine

Try meditation

Meditation appears to have an amazing range of psychological benefits with studies reporting that meditation helps relieve levels of anxiety and depression, improve attention, concentration, and reduce stress.

Trying out this practice can be a walk in the park. Guides on meditation can be found in books, podcasts, and apps within your reach.

Just before 2019 ended, the World Health Organisation (WHO) released tips for a healthy diet this New Year. WHO emphasises that a healthy and balanced diet will provide many benefits into this year and beyond. Here's how you can eat healthier this year!

Eat a variety of healthy food

Since there is no single food that contains all the nutrients our complex bodies need, WHO suggests a balanced diet consisting of various fresh and nutritious food for us to work at our best.


Cut back on salt

An average person consumes double the WHO-recommended limit of 5 grams (or a teaspoon) of salt a day. Too much intake of salt can raise blood pressure, increasing the risk of heart disease and stroke. For 2020, make it a habit to be aware of the amount of salt we put in our food as well us in the processed food or drinks we take.


Reduce use of certain fats and oil

Enough amount of fat is essential in a well-balanced diet. However, taking in too much fat (especially the wrong kinds) can lead to high risks of obesity, heart diseases, and stroke. WHO announces that industrially produced trans fats are the most hazardous for health. Start checking labels or avoid processed food that contains this type of fat. For a healthier lifestyle, start choosing steaming or boiling instead of frying food when cooking.


Limit sugar intake

Too much sugar intake increases the risk of unhealthy weight gain and obesity that can lead to serious and chronic health problems. WHO warns to take note the amount of “hidden” sugars found in processed food and drinks. Limit intake of sweets and sugary drinks this year!


Avoid harmful alcohol use

WHO advises that there is no safe level of alcohol consumption. Drinking too much, or too often, can still lead to higher risk of injury and long-term effects like liver damage, cancer, heart disease, and mental illness.