Setting Attainable Goals for 2024

As you welcome in 2024, you can guarantee that someone will ask “what are your New Year’s resolutions?”

New Year’s resolutions, do I make them or do I not?  If I make them again this year, will I do any better at keeping them than I did last year and the year before, and the year before that.

New Year’s resolutions commonly fail, because most resolutions require people to make behavioral changes without a clear path to achieve them. Therefore, they become more like a hope or a wish. As an example, we tend to resolve to “lose weight” instead of “lose 1 lb. each week.” The goal is the same, but the approach to achieving the resolution is completely different.

Let’s look at some realistic New Year’s resolutions for 2024, and tips for keeping and achieving them!

 

Tips for Making Your New Year’s Resolutions Stick

You’ll help others, and data suggests volunteering can positively impact your health as well. When researchers compared the health status of non-volunteers with those of volunteers, they found roughly 80% of volunteers—all ages 55 or older—reported having good, very good, or excellent health versus just 50% among non-volunteers of similar ages and backgrounds. Volunteers also reported fewer mobility problems and higher life satisfaction.

The volunteers also reported enjoying better health than they did before volunteering. Nearly half saw health improvements after just one year of service, and two-thirds reported feeling less isolated. Of the volunteers who started out with five or more symptoms of depression, 70% saw those symptoms subside. Let’s look at reasons to volunteer.

1.) Keep a Positive Mindset

Research shows that maintaining a positive mindset comes with a host of health benefits. Positivity has been linked to a lower risk of memory loss, quicker recovery from illness, injury or disability, a lower risk of chronic disease, decreased feelings of loneliness and isolation, and an increased likelihood for seeking preventative care.

Positive thinking doesn’t mean wearing rose-colored glasses all the time or ignoring difficult feelings. It means stressing less about the things you cannot change, focusing on those you can, and, all the while, remembering what is good in life.

If you struggle to maintain a positive outlook with everything going on in the world, incorporate positive thinking exercises into your daily routine. Examples include making a gratitude list, and treating yourself as you would a friend.

 

2.) Commit to Daily Exercise

Find a method of movement or exercise you truly enjoy and incorporate it into your daily habits. Physical activity is especially important for older adults as it supports heart health, strengthens joints, and reduces the risk of injury from falls. Staying active is not just the key to healthy aging, it may be the key to a longer life. Incorporating an exercise routine of walking, jogging, or cycling in older adults can drastically improve physiological characteristics such as blood pressure, resting heart rate, and muscle mass.

Staying physically active is one of the best health goals for older adults in the new year. Studies have shown that regular exercise has many benefits for older adults, including:

• Weight management
• Alleviation of depression
• Strong bones and muscles
• Better sleep
• Improved balance and fall prevention
• Decreased risk of heart disease, type 2 diabetes, high blood pressure, and high cholesterol

Aim for at least 30 minutes of exercise per day. Low-impact activities like biking, walking, tai chi, water aerobics, and yoga are popular exercise options for many older adults.

 

3.) Make Better Dietary Choices

As you age, you will need to consume fewer calories but more nutrients. Your health care provider can help you make better food choices, but, ultimately, you should strive to eat at least five servings of fruits and vegetables per day. Choose whole grains over refined ones and lean meats over fatty options. Use healthier fats and cook with natural spices to reduce salt and fat intake.
A healthy diet is one of the simplest health goals for seniors. Healthy foods are great, but don’t forget to stay hydrated. Keep a container of water near you and take frequent sips throughout the day.

 

4.) Quit Smoking

It’s never too late to quit smoking. Regardless of your current age, quitting now can reduce your risk of developing several health problems and improve your overall quality of life. Individuals who quit smoking have more energy, sleep better, and breathe easier.

 

5.) Spend Time with Your Grandchildren

Research shows that older adults who spend more quality time with their grandchildren live longer and have better physical and mental health outcomes than those who do not.

Your grandchildren and great-grandchildren want to know about your life, all of it, including the parts before they were born. Memorialize your life story in some way for your family to read or watch. You could scrapbook, compile photo albums, write a memoir, or record videos of yourself talking about your life.

 

6.) Stimulate Your Mind

What have you always wanted to do, but never had the time for? Are you interested in learning a new language, sport, or hobby? Why not start this year! Regularly challenging your brain is one of the best ways to stay mentally sharp. It’s also one of the best ways to reduce your risk of memory loss. Simple things such as reading daily or joining a book club are fun ways to ensure your brain receives an adequate workout.

You’ve probably heard the phrase, “use it or lose it.” This colloquialism is especially important as you age. Experts suggest older adults keep their wits sharp with mind-bending puzzles like crossword and sudoku. There are also plenty of activities such as reading, writing, and trying a new hobby that can help you stimulate your mind.

 

7.) Reach Out to Old Friends, and Make New Ones

Studies show that socially active older adults have better cognition, lower risks of disability and depression, and overall better health. Social media makes it easy to find and reach out to old friends, while senior living communities provide ample opportunity to make new ones.

Set a goal either to make new friends or keep in regular contact with old ones. If you’re struggling to meet like-minded people in your same stage of life, you might consider joining a club or group, or moving to a senior living community.

 

8.) Organize Your Life

If you need to create a will, organize your finances, clean out the garage, or coordinate your medical records, this is the year to do it. What can you organize this year that will make your life easier in the future?

While it is tempting to kick back and relax in retirement, don’t avoid planning for your future needs. It can feel overwhelming, but there are many resources available for older adults.

 

9.) Sleep Better

Stop settling for low-quality sleep. Even as an older adult, you should aim for seven to nine hours of sleep per night. This amount of rest helps to maintain your immune system and improves memory and concentration.

Many older adults have difficulty falling or staying asleep. To combat insomnia, follow these simple suggestions:

• Avoid using your television, cell phone, and computer in your bedroom.
• Don’t drink caffeinated or alcoholic beverages in the evening.
• Keep your bedroom cool, comfortable, and quiet.
• Stick to a schedule. Go to bed and get up at the same time every day and avoid long naps.
• Stay active during the day. Tire yourself out.

 

10.) Learn New Technology

It can seem impossible to keep up with technology these days, but failing to do so means you’re missing out on ways to connect with the people who matter most to you. Consider taking a class at a local college or a nearby senior center in your county.

 

11.) Practice Prevention

It is easier to prevent illness than to treat it. That’s why it is important for older adults to focus on preventative health measures. Here are a few tips to get you started:

• Schedule your annual physical and screenings to detect and monitor chronic conditions and/or illnesses.
• Get vaccinated against the flu and other common viruses.
• Connect with your doctor to discuss any health concerns when they occur; don’t put it off.
• Actively manage your medications. Consult with your pharmacist or physician if you believe you are experiencing side effects.

 

12.) Maintain Your Purpose in Life

Sometimes, when people retire, they may feel like they have lost their life’s purpose. Some great ways for older adults to stay connected with their purpose include:

• Volunteering
• Joining, or becoming more involved with a religious organization
• Surrounding yourself with other positive people
• Starting a new hobby or revisiting an old one
• Teach or take a class

 

13.) Plan Ahead

Be intentional in your goal setting for 2024. Make small, attainable goals so you can have a feeling of success. As you meet the smaller goals, you can always add to the goals as needed.

 

New Year, Fresh Start

Remember, the new year is a brand new start, but change takes time. Be patient with yourself and embrace the journey. Celebrate your milestones and recognize your progress along the journey. Whether it’s reaching a milestone, hitting a personal best, or accomplishing a mini-goal, give yourself a pat on the back. Celebrating your achievements will keep you motivated and excited to continue.

Remember that setbacks and slip-ups are a normal part of any journey. If you have a setback, don’t beat yourself up over it. Instead, learn from it and get back on track. Be kind to yourself and focus on the progress you’ve made. Here’s to a great new year!

 

 

For more great tips on how aging adults can stay motivated and healthy, The Ohio Masonic Communities is your go to resource. With three locations in Springfield, Waterville, and Medina, OH, their senior living communities offer 24/7 care and support for independent living, assisted living, and memory care. If you and your loved one are interested in senior living, schedule a tour at one of the scenic and beautiful communities. Call (877) 881-1623 today to learn more about their great senior living options.