Every new year, people resolve to improve some aspect of their lives. The most frequent resolutions center around health, from joining a gym to kicking guilty pleasures cold turkey. A 2023 survey conducted by Forbes Health revealed that the average New Year’s resolution only lasts 3.74 months - a swift end resulting from burnout and discouragement from the many realities of making drastic lifestyle changes.
While frequently overlooked, minor adjustments – rather than radical ones - can go the furthest. That is why Pennington Biomedical is encouraging "Small Shifts," a new campaign for 2024 that reduces the burden of overly ambitious health goals, while also fostering the likelihood of sustaining positive habits.
Research conducted at Pennington Biomedical Research Center shows that subtle adjustments in daily routines and decision-making patterns are easier to adopt, integrate into your life, and stick with over the long term. Success is bolstered by feelings of accomplishment that provide further motivation to take the next step. Small shifts can have a lasting effect on health and wellbeing.
To take part in Pennington Biomedical's Small Shifts campaign, register for free online at https://www.pbrc.edu/landing-pages/2024/small-shifts/.
Participants receive the official Small Shifts Health Journal filled with information and resources on nutrition, exercise, and creating balanced meals, as well as a habit tracker, a meal planner and recipes from the Metabolic Research Kitchen.
Eager to get started on your own small shift? Pennington Biomedical experts provide some examples of subtle lifestyle choices that can make an impact in 2024:
John Kirwan, Pennington Biomedical executive director: When we think about small steps, we're thinking about things like taking the stairs instead of taking the elevator. It's about parking your car a distance from where your destination is.
If you are going to the supermarket, park farther away from the door – literally small steps. It gets you out in the air; it has an impact on your emotional wellbeing; it has impact on your mental health; and it has impact on your physical health. The concept of small steps is one of the most effective ways to bring about change – both at an individual level and at a society level.
Cathy Champagne, professor of dietary assessment and nutrition counseling nutritional epidemiology: In the same way that one starts to increase physical activity levels by starting small, diet is much the same. As dietitians, we suggest that you start by looking at what might need to change in your diet to make it fit into a healthier lifestyle. Start small by making a small change initially that can be sustained long term; then focus on the next change, doing the same. Think of it this way 'small changes, big rewards.'
Robert Newton Jr., professor of physical activity & ethnic minority health: When starting a new exercise routine, remember to start slow. A couple of days of exercise at a light effort is a great way to start. Gradually increase the number of days, amount of time, and the intensity of your exercise over a month or more. This will help to prevent soreness and help you set reasonable goals that you can achieve.
Candida Rebello, assistant professor in clinical science and director of the Nutrition and Chronic Disease Program: Prior to a busy week, plan your meals and snacks for each day and shop accordingly. If you indulge or overeat on occasion, it's okay. Just make sure the meals that follow are good for your health.
Prachi Singh, director of the Sleep and Cardiometabolic Health Laboratory: Sleep is free! It's the easiest thing you can do to improve your health. If you focus on improving sleep, then depression and anxiety levels go down. You're able to feel happier and see an improved quality of life.
Jacob Mey, assistant professor – research, integrated physiology and Molecular Medicine Laboratory: Practice eating mindfully, or just slow down your eating habits. A great, simple way to do this is to put down your fork between bites and have a conversation with friends and family that you have at your dinner table.
Alyssa Button, postdoc in Pediatric Obesity and Health Behavior Laboratory: Be kind to yourself when things don't go as planned. Guilt and discouragement can't undo what's been done. Instead, regroup and identify achievable steps to move forward.