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2023 words with the ocean and sunset behind the words 2023.

As we start the new year, this is a perfect time to look at our perspectives on our health and well-being. 2023 brings new possibilities especially when it comes to our health and wellness routines. After the ball drops on New Year’s Eve, many people start out highly motivated and determined that this year things will improve. However, within about six weeks, motivation dwindles.

Many times, it is challenging to know where to begin. So, if you are feeling unsure how to start, I suggest you consider small strategies that will help you achieve your goal throughout the entire year.

Here are strategies to consider for the new year.

Aim to eat at least five servings of fruits and vegetables. Approximately one in 10 adults are meeting this recommendation. Start by choosing one new fruit or vegetable each week to add more color to your diet

the year 2023 numbers created with fritys and vegetables

Buy pre-cut fruits and vegetables. These are convenient and an effortless way to encourage you to choose fruits and vegetables when you are hungry. Check your local ads for sale items and utilize coupons while grocery shopping.

Volunteer at a local community site. Community engagement by volunteering your time can positively impact your mental health. Your health begins with mental health.

7 women smiling and wearing gray shirts with white writing with the word VOLUNTEER on their shirts.

Aim for 30 minutes of activity every day. Our bodies are meant to move. Activity promotes good circulation, which allows cells and substances of the immune system to move through the body freely and do their job efficiently. Movement increases metabolism. Non-movement leads to impaired blood circulation and decreased metabolism. Remember some movement is better than no movement.

Sit less, stand moretry having a walking meeting or stand more during the day. Choosing to sit less and move more provides benefits our health, mind, and body.

Move for 2-5 minutes every hour. Physical inactivity is the fourth leading risk factor for global mortality. Moving more will support bone health, enhance brain power, burn calories, and increase circulation.

Start your day in a positive way. Try to listen to a positive podcase in the morning or read 5 to 10 minutes in a positive book. Try positive affirmations the morning.

Make one slight small change for your wellness this year. Whether it is from a movement perspective, a nutrition standpoint, or a mental health space. Put your goal in writing. WRITE IT DOWN! Share your change with a friend or family member to hold you more accountable. One small change can help you be a healthier person in 2023.

Author: Susan Zies, Family and Consumer Sciences Educator, M. Ed., OSU Extension Wood County

Reviewer : Casey Bishop, Family and Consumer Sciences Educator, MACP, OSU Extension Paulding County

Resources:

https://www.dietaryguidelines.gov/

Human Performance Institute, Inc (2018), Johnson and Johnson.

 Webinar “A Healthier You in 2023” by Dr Megan Amaya, Associate Clinical Professor, Director of Health Promotion & Wellness, Co- Director, Bachelor of Science and Health & Wellness, The Ohio State University, College of Nursing, December 14, 2022.

https://www.nami.org/Blogs/NAMI-Blog/February-2022/How-Volunteering-Improves-Mental-Health

https://www.juststand.org/the-facts/

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