BETHLEHEM, Pa. — More physical activity, mental clarity or better overall health all are examples of what people resolve to have when a new year rolls around.
Setting a goal, whether it’s in the beginning of the year or throughout the year, can help people accomplish what they set out to do.
Health experts from across the Lehigh Valley weighed in with their New Year resolutions and how they plan to accomplish them.
All three health experts interviewed by LehighValleyNews.com advised to start small. By taking small steps, people on the path to something new in the new year can eventually accomplish a big goal, they said.
Community health
From a community perspective, Allentown Health Director Dave Synnamon said, much like an individual, the Allentown Health Department set a goal for its community in 2024.
“To expand our ever-growing connection within the community," Synnamon said, "Health initiatives and health education can go so much further when we partner with our community members."
He said the first part of the department's 2023 Community Health Needs Assessment gave it valuable feedback from hundreds of city residents concerning their thoughts on health issues affecting their day-to-day lives.
“I hope people can be kind to themselves. Life is hard and stressful for everyone."Allentown Health Director Dave Synnamon
"In 2024 we will analyze the data and convene with stakeholders again to form a Community Health Improvement plan to address the most pressing health issues from the assessment,” he said.
Synnamon offered his advice to anyone start a resolution that they hope to see through in the new year.
“Start small," he said. "Every small positive change you can make will go further to benefit your health.
"Walk a little more each day, drink a little more water, rest when you don’t feel well. Change doesn’t happen quickly.”
“I hope people can be kind to themselves. Life is hard and stressful for everyone. Stress can exacerbate so many other mental and physical problems.
"Let’s remember to be kind to ourselves and empathetic to others.”
Physical health
When it comes to getting fit in 2024, yoga instructor Larissa Noto said she plans to continue to make time to move and breathe daily.
Noto is owner and founder of The Lovely Little Lotus, a yoga company for adults and children. She also teaches the practice across the Lehigh Valley as well as in schools using mindfulness techniques.
“This doesn't mean that I am doing the same thing every day, since in my life that's unrealistic," she said. "Instead, I schedule in daily walks and movement breaks.
"This could mean walking to the bus stop to drop off/pick my children instead of driving. This could also mean a breathwork practice in the afternoon when I know my energy will start to dip.
"Walking for me is so powerful and gets me some outdoor time, which is a huge plus in the hard winters of the Northeast and helps boost our mood and increases Vitamin D in our bodies.”
Noto said she plans to accomplish her own goals with tracking, accountability and accessibility. Here’s how she suggests people do that:
Tracking: “I have an Apple watch and I track my movements.
"I like using a tracking device, like the Apple watch or any device that keeps track of your steps and your general movements, since they're not just used for 'exercise' but any type of movement, including walking and hiking.
"I also like that Apple tracks breathwork and mindfulness activities. These tiny but mighty breaks can make all the difference in the day.”
Accountability: “I have some friends who I walk with that keep me accountable. I also have workout buddies, and we tag each other in the workouts we want to do together.”
Accessibility: “You don't have to do a specific workout to improve your overall health and wellness. Maybe you're meditating, doing some mindful breathwork practices, or even just simply walking to/from a location, instead of driving.
"Any movement counts. If you're limited in your mobility, even small movements in a chair or even a bed, still count.
"Motion is Lotion for your body — the more we move, the healthier our joints are. The more we move, the healthier our immune system becomes, and gets a boost.
"The more time we move and incorporate outdoor time, the better overall mood we may have, which impacts our mental health and overall well-being.”
Sticking to a fitness goal can be tough, but as with Synnamon, Noto said to start small.
”Commit to three days a week of 20 minutes of some form of movement: walk, run, bike, dance, yoga, Pilates, chair strength," she said.
"If you start small you can start to feel like you're accomplishing your goals. And 20 minutes can be broken up — five minutes walking in the a.m., five minutes walking around the office or outside, five minutes of stretching in your chair, and maybe five minutes of some other type of movement.
"That all adds up and you're on your way.”
She added, “Instead of feeling defeated for not making it to a 60-minute high intensity workout class at a gym, maybe you're putting on a workout online by a favorite instructor.”
Mental health
If there is anything the coronavirus pandemic has taught people, it’s that good mental health is just as important as good physical health.
Breinigsville Psychotherapist Shonda Moralis discussed ways to gain mental health charity in the new year.
“My resolution is to turn new practices into habits in 2024 to regain energy and strength," Moralis said.
"When we repeat practices often enough, they become habits, ingrained behaviors requiring little thought or effort. Initially, this requires patience and perseverance. After time and repetition, it becomes nearly effortless."
In addition to being a therapist, Moralis is a women’s empowerment coach and shared her own goal for the year ahead.
“My intention is to adjust some exercise and nutrition habits in 2024," she said.
"As a woman in midlife and a longtime exerciser, I was surprised to find that what worked well to maintain health and fitness in my earlier years was no longer effective.
"After workouts, I felt sluggish instead of energized and, despite zero changes to my habits, my weight was increasing.”
She said she has spent the past few years digging into the research about exercise, nutrition, mindset and hormones in perimenopause and is learning to shift her behavior accordingly.
“I started lifting heavier weights, adding plyometrics [jumping for bone health] and sprint intervals to my workouts. I’ve also learned to eat more protein at each meal and throughout the day.”
She said to accomplish and stick with resolution, whether physical or mental, it can help to prioritize and schedule.
“My schedule varies quite a bit," she said. "Every Sunday I look at the upcoming week and schedule in the date, time and type of exercise I will do.
"I treat it like any other important appointment in my calendar. I keep plenty of high-protein food options in my fridge and pantry so when hunger strikes, it is easily accessible.“
She said that in addition to planning, it’s important to cheer yourself on.
”Even adults respond well to positive reinforcement. A simple, 'Yes, you did it' [especially when you didn’t want to get started] matters and will motivate you to continue the behavior,” she said.
Moralis said people would know why they are trying to accomplish a particular goal.
“Identify your deepest motivation for change," she said. "For example, do you want to start volunteering weekly to meet other people and expand your circle of friends? Are you looking to connect with a stronger sense of purpose and giving back?
"Take note of how you feel afterward. You might notice yourself smiling and happier after time spent volunteering. Maybe you feel energized, clear-headed and calmer after a walk outdoors.
"Noticing and savoring the after-effects can boost our motivation for the next time.”
