By Gwen Hawn, Registered Dietitian & UGA Extension Hall County Family & Consumer Sciences Agent
The start of a new year often prompts reflection on the previous year and consideration of where we may want to make positive changes. Whether it is the start of a new year or just a moment in your life when you decide you want to make a change, it is always a good time to start working toward meaningful health goals.
For many, these goals include eating more nutritiously and becoming more physically active. While the desire to be healthier is common, feeling too stressed, too tired, or like there simply isn’t enough time can make getting started on new goals feel overwhelming. Studies show, however, that eating healthier and getting regular physical activity can improve mood and increase energy, helping to address many of the barriers that stand in the way of getting started.
Eating more nutritiously and increasing physical activity has a wide range of health benefits—from lowering the risk of chronic diseases such as cardiovascular disease, cancer, and diabetes to strengthening bones and muscles and supporting healthy weight maintenance or weight loss. In addition, regular physical activity helps protect your memory as you age and may reduce the risk of developing Alzheimer’s disease.
Beyond these physical benefits, healthy eating and regular exercise also play a vital role in positively impacting mental health. Exercise stimulates the release of beneficial neurotransmitters, such as endorphins, dopamine, and serotonin, while helping to lower levels of the stress hormone cortisol. Together, these chemical changes reduce stress and anxiety and support overall mental well-being. Regular exercise has also been shown to improve sleep, which in turn supports memory, mood, and decision-making.
In an ideal world, we would set goals and immediately put them all into action. In reality, lasting change is more often achieved by breaking larger goals into smaller, more manageable steps that build toward long-term success.
Making changes to both your diet and physical activity at the same time can feel overwhelming, so beginning with increased physical activity is often a practical first step. The recommended amount of physical activity to start working toward is 150 minutes of moderate physical activity each week. This can include activities such as gardening, walking, biking, tennis, dancing, or any movement that gets your heart rate up. Start by assessing your current activity level and aim to add just 15 minutes per week. This can be as simple as increasing your activity by 3 minutes a day, five days a week – roughly the length of one song or a commercial break. Continue gradually adding time each week until you reach the 150 minutes per week goal.
Getting started is often the hardest part, so focus on progress rather than perfection. Take it one day at a time and seek support and accountability along the way. Follow Reach Out Hall County on Facebook and Instagram for inspiration and resources, or contact the UGA Extension Hall County office for additional education and support.