As many people head into 2024 with New Year’s resolutions, it’s important to implement these changes in a healthy manner.
Introducing exercise into a routine is a common New Year goal and Darling Downs Health physiotherapist Nick Derouet has a few tips for achieving an active start to 2024.
“If you’ve had a break from exercise, ensure you ease back into it,“ he said.
“To begin with, aim for 20 to 30 minutes of low intensity exercise a few times a week, then slowly increase the duration, frequency or intensity one at a time.
“Stay cool and hydrated, we’re in for a hot summer so make sure you’re exercising in the cooler parts of the day. Set realistic goals and have a plan for how you will achieve them. Most importantly, have fun, do exercise you enjoy and invite friends along.
“You’re more likely to maintain regular exercise if it’s something you enjoy. So, pick an activity, exercise or sport you’re familiar with or have always wanted to try.“
Darling Downs Health acting senior dietitian Donna Harris said you don’t have you start 2024 on a diet to be healthy.
“There are a few easy swaps you can make to maintain a balanced diet. Our top three tips for 2024 are to drink more water, eat more vegetables and increase legumes and lentils.
“Cutting out certain foods and food groups are the most common mistakes we see. This leaves you feeling tired, hungry and often wanting more discretionary foods.
“Getting a balance of all food groups, helps us feel fuller for longer, more energetic and helps keep our immune system strong.”
When it comes to smoking, people who have a lapse over the Christmas period due to stress and alcohol, try to refocus their efforts in the New Year, said Darling Downs health consultant pharmacist and tobacco treatment specialist Johanna Bou-Samra.
“We know seven out of 10 people want to quit smoking and a New Year’s resolution is a good prompt to action.
“Even if you’re not ready to quit right now, there are steps you can take to start working towards this goal.
“Start by speaking to your doctor, pharmacist or Quitline about available treatments. Make small behavioural changes like keeping your cigarettes, vape and ashtray out of sight. Start using a nicotine patch, even if you aren’t ready to stop straight away.
“If you’re trying to quit but are struggling, Quitline is an excellent confidential phone service, dedicated to supporting people to quit smoking and vaping.
“Smoking is a leading contributor to death and disease, within two months of quitting, the blood is less sticky, circulation improves, wounds heal faster and the risk of heart attack and stroke decreases.“
