“Many years ago, I made a New Year’s resolution to never make New Year’s resolutions. Hell, it’s been the only resolution I’ve ever kept!”
-D.S. Mixell, writer
My first column of 2019 happens to be my 700th column. I have written many columns on the subject of New Year’s resolutions.
In all honesty, I cannot say I have never made any New Year’s resolutions. But after failing to keep any or some of my wishes I quit making them.
New Year’s resolution is to reflect upon self-improvement annually. This tradition has been going on for centuries. Every year, millions of people make New Year’s resolutions, hoping to spark positive change. Studies after studies have shown the success rate of people following their New Year’s resolution is moderate to low.
In one study, 35 per cent of participants who failed their New Year’s Resolutions admitted they had unrealistic goals, 33 per cent of participants didn’t keep track of their progress and a further 23 per cent forgot about it. About one in 10 respondents claimed they made too many resolutions.
A 2007 study by Richard Wiseman from the University of Bristol involving 3,000 people showed failure rate to be 88 per cent.
People who make New Year’s resolutions are serious about self-improvement, or at least have the desire for it. Usually the goals are too ambitious.
Here is my take on it. I apply the KISS principal. I tell myself, “Keep It Simple Stupid.” Now I follow what I call a commonsense approach.
1. Avoid loneliness. Research has linked social isolation to increased risks of cardiovascular disease, dementia, depression and anxiety.
2. Enjoy life. According to an article in the Canadian Medical Association Journal (March 4, 2014) greater enjoyment of life was associated with reduced risk of developing impaired activities of daily living and with a slower decline in gait speed. Find humour around you.
3. Follow Mediterranean diet. Generally considered to be world’s healthiest diet. It is abundant in fruits, vegetables, whole grains, legumes and olive oil. It features fish and poultry over red meat.
4. Motion is lotion. Keep moving. It lubricates you joints and tightens up your muscles. It is important to walk fast. Slow walking speed is considered an early marker of disability and frailty, as well as a predictor of dementia, admission to a long-term health facility and death. Exercise regularly. There are many options – walking, stretching, treadmill, elliptical, swimming, gym, yoga, tai chi and many other activities. There is always something you can do that meets with your physical capacity. Treadmill is a very popular indoor cardio equipment. Keep your workout interesting by joining a group. Your body, use it or lose it.
5. Have a positive outlook. Positive outlook equals longer healthy life. Positive affective well-being (i.e. feelings of happiness and enjoyment) has been associated with longer survival and reduced incidence of serious illness. Meditate about 10 to 20 minutes each day.
Nearly 80 percent of American adults are not meeting the U.S. government’s physical activity guidelines. I don’t think the Canadian numbers are any different. That means millions of people are missing out on the benefits that exercise and healthy life style provides for heart health, cognition, sleep, mental health, cancer risk, blood pressure, and more.
Follow these five steps to good health. You will not regret it. Peace!
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