New Year, Healthier You

The beginning of the new year is often seen as a time of rebirth, a chance for individuals to start anew.

Each January, millions of Americans resolve to better themselves – many focusing on their health. However, it's been reported that under 10% of individuals will actually achieve their goals.

This doesn’t mean that you shouldn’t try. It means that you need a plan in place and must be realistic about the challenges ahead.

Check out five of the most common New Year’s resolutions and how you can achieve your goals:

Lose Weight

One of the most popular resolutions is also one of the most difficult to achieve. People want results immediately, but losing weight takes time. Each day presents a new opportunity to make a change: improve your diet, be more active or embrace a healthier lifestyle overall.

Keeping track of what you eat will help you realize change is happening even if it’s not yet visible. It is also very helpful to have a support system in place for those days that are a bit more challenging than others.

Take it one step at a time and plan for bumps in the road.

Fit in Fitness

Getting into better shape doesn’t mean you have to spend countless hours at the gym or on the track.

For the average person, a good fitness program consists of exercises that work the entire body and lasts between 30-60 minutes throughout the day. Cardio work improves the health of your heart, lungs and blood vessels. Weight-bearing exercises enhance the function and health of the bones, muscles, joints and connective tissues.

Start slow and if you are unable to commit a full 30-60 minutes at a given time throughout your day, spread it out. Go for a walk on your lunch break, ride your bike after work or do a few reps while dinner is in the oven.

Quit Smoking

According to the Centers for Disease Control and Prevention (CDC), there are more former smokers in the United States - nearly 50 million - than current smokers. That means it’s a popular goal and that many people succeed.

Regardless of how long you’ve been smoking, quitting will be a challenge. Research the various methods available and be prepared to try different ones until you find the one that works best for you.

As with losing weight, let others help you. Tell your friends, family and co-workers about your plan and explain to them that you would like their support throughout your journey. It also may be helpful to talk with your healthcare provider as they will have suggestions on how to lessen the urge.

Get More Sleep

Have you been unsuccessful in past quests to get fit, lose weight or eat healthier? Perhaps your plan to healthier living is missing one of the most important pieces of the puzzle: sleep. A lack of sleep has been linked to a greater risk of obesity and type 2 diabetes, among other things.

Although everyone has different sleep patterns and slightly different needs, it is recommended that you get at least seven hours of sleep per night. If you have trouble doing so, try avoiding electronics an hour before bed. The blue light emitted from your television, laptop or smartphone can trigger alertness, keeping you awake longer. Also, try to stick to a schedule, regardless of the day. If you go out late on Saturday and sleep in on Sunday, you may have trouble being ready for Monday morning.

Cut your stress

We all do it. Work is overwhelming, we have a list of chores we need to take care of or we are trying to stick to these New Year’s resolutions. We put added stress on ourselves, which leads to a lack of sleep, poor eating choices or other unhealthy habits.

Make sure to make time for yourself. If you’re like many, you have vacation time saved up – use it. Don’t make yourself available 24/7. Turn off your smartphone, television and computer for an hour a day.

Removing unnecessary stress will go a long way in helping you achieve your other New Year’s resolutions.

Here’s to a healthier you!

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Fight the Winter Workout Woes

Lori M. Noble, MD, a primary care physician at Spruce Internal Medicine, located at the new Penn Medicine Washington Square building, discusses ways to keep active during the colder months.

Lori M. Noble, MD

When it’s cold and blustery outside, your warm and fluffy slippers have a tendency to look much more enticing than your running shoes. Before you know it, one day off turns into two and, eventually, that short exercise break has turned into an outright sabbatical.

This doesn’t have to be the case, though. Some simple tips to help stay active this winter:

1. Switch it up: Who says you have to exercise the same way throughout the year? If you enjoy jogging or biking, there are great indoor alternatives to these activities.
   
   Try an exercise DVD series, sign up for an up-tempo Zoomba class, or try honing your swimming skills at the local YMCA. If you want to continue biking, get a stand that allows you to turn your road bike into a stationary one.


2. Squeeze it in when and where you can: You can burn calories by making small changes to your daily routine. Did you know that an individual weighing 200 pounds can burn up to 12 calories an hour simply by choosing to stand rather than sit? That adds up to about 100 calories in an 8-hour workday, which is about the same as running a mile!
   
   And we often forget that there is a built-in gym in every office building - the stairs. Take them whenever you need to go between floors. Take it a “step” farther and carve out part of your lunch break to walk or run a few flights.


3. Dress the part: If you know you won’t be able to get past the distractions at home or work to make exercising indoors possible, make exercising outside easier.
   
   You’ll need breathable, but fitted attire to keep warm and help reduce sweat. Because the body is mainly focused on warming your core, a hat, gloves, and warm socks are critical to feeling comfortable when the cold really hits.



4. There’s power in numbers: When motivation is lacking, nothing is more powerful than the support of a friend. Try organizing a neighborhood walking club, or reach out to that person with whom you just never have enough time to catch up. Time flies when you’re having fun, so that 30-minute jog will inevitably feel much shorter in the company of friends.


5. Track your progress: Setting goals is a great way to keep yourself motivated. Jot down your exercise plan for the month while keeping in mind the progress you hope to make. Keep the goals attainable, like increasing your workout by a few minutes each day. It's also nice to have a little reward planned once you've met your goal, like buying that new pair of sneakers you've had your eye on.

This winter, don’t let workout woes slow you down. Keep it interesting, and you’ll find it easier to keep moving.

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Meet Your Weight Loss Goals in the New Year

For people struggling with excess weight, the new year is a fresh opportunity to meet their weight loss goals. There are a variety of options available, and it is important that each individual finds a weight loss solution tailored to their unique needs and provides the tools and support structure to help them succeed. For patients with morbid obesity, generally defined as being 100 pounds or more overweight, bariatric surgery may be an option.

For more than 20 years, the multidisciplinary team of bariatric specialists at the Penn Metabolic and Bariatric Surgery Program have provided comprehensive weight loss care, including free information sessions, personalized treatment plans and the latest, most advanced treatment options. Penn’s bariatric surgeons perform more than 700 procedures each year, making it the most active program in the greater Philadelphia region.

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• Read tips for healthy living and weight loss