Whether on Brazil’s beaches jumping in the water, in Italy drafting your “buoni propositi” while wearing red underwear, or putting on new clothes like the Chinese, the drive to do better and be better with a new year is universal. For older adults, the New Year is a perfect time to focus on health and well-being! Whether it’s improving fitness, enhancing nutrition, or fostering social connections, small, achievable changes can have a significant impact.
Tips for real success
With upwards of 80% of New Year’s resolutions being forgotten by February, setting realistic wellness goals can pave the way for better physical, mental, and emotional health, and quality of life as we age. So, here are seven tips geared for older adults to help keep goals real – and realizable – for 2025.
1. Start small and specific. Focus on goals that are attainable and precise. Instead of aiming to “exercise more,” set a goal to walk for 15 minutes three times a week. Small steps (pun intended) build momentum and confidence.
2. Consider your interests and abilities. Choose goals that make you happy by aligning with your interests as well as your physical abilities. For example, if you enjoy gardening, make it a goal to spend time tending your plants twice a week as a way to stay active.
3. Prioritize consistency over perfection. Understand that progress matters more than perfection. Missing a day or two shouldn’t derail your efforts. Focus on building a routine that works for you – and adjust it as needed.
4. Incorporate social connections. Combine wellness goals with social engagement to be accountable while having more fun. A community exercise class is a great example of improving physical health while boosting mental health at the same time.
5. Track progress. Seeing progress can motivate you. Keep a journal or use a simple calendar to note daily accomplishments. Have a visual reminder of all that you have done.
6. Celebrate milestones. Reaching a milestone—like completing a month of regular walks—deserves a reward, whether it’s treating yourself to a favorite meal or sharing your success with friends. Pat yourself on the back and recognize the big and small achievements.
7. Seek professional guidance. Rely on the expertise of others and consult a professional if needed. A healthcare provider or fitness trainer can explain how to build a safe exercise plan. A nutrition expert can point out what foods are missing in a diet. A travel agent may know places that can best cater to specific physical requirements.
If you’re looking for achievable changes to make, consider these small changes that can make big impacts on well-being:
· Drinking an extra glass of water each day can improve energy levels, digestion, and overall health.
· Adding a 10-minute walk to the daily routine can boost cardiovascular health, improve mood, and enhance mobility.
· Practicing deep breathing or mindfulness for just five minutes a day can reduce stress and improve mental clarity.
· Swapping in fresh fruit or nuts for a sugary snack a few times a week can contribute to better nutrition without feeling restrictive.
· Learning to use video calls or social apps can help support social connections, reducing loneliness and fostering emotional well-being.
Tips for championing loved ones
Nobody should have to do resolutions on their own. Professional and personal caregivers can play a role in helping seniors succeed. They should:
· Encourage and motivate. Supportive words and celebrations from a caregiver can be the motivation making a significant difference in keeping new habits.
· Participate together. Shared experiences create terrific memories while nurturing accountability; join older loved ones in their wellness activities and hit your goals as well.
· Set up for success. Helping with practicalities like scheduling appointments, preparing healthy meals, or finding accessible exercise options makes it easier for seniors to focus on their goals.
· Champion progress and adjust goals. Help seniors track their progress and reassess their goals as needed. Sometimes, we need someone else to say it’s OK to change goals, so they remain achievable and relevant.
· Promote safety. Double-check on the health and safety of your loved one. Starting a new exercise program, traveling outside of familiar territory, or eating a new diet may need professional supervision or senior-friendly options.
Setting realistic wellness goals is a powerful way for seniors to take charge of their health in the New Year. Caregivers play a vital role in supporting these efforts, from encouragement to practical aid. Even the smallest changes can create meaningful improvements in overall well-being. With a focus on achievable goals and consistent effort, aging well in the New Year is within reach for everyone.
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Sources: Time; Insightful; Berlitz; US News & World Report; ABC News London; VeryWell Mind; NPR; Scripps Health; British Heart Foundation