A common theme for New Year’s resolutions is a commitment to improving our health and well-being.
As the New Year begins, many take time to reflect on the past year and consider the changes they want to make in the year ahead.
A common theme for New Year’s resolutions is a commitment to improving health and well-being.
Whether one’s goal is to eat healthier, exercise more, or prioritise mental health, setting achievable goals is essential for success.
Dr. Mufaddal Shokat, resident physician at the Nairobi West Hospital shared with the Star 10 New Year’s resolutions for a healthier life in 2025.
Top on the list, according to Shokat, is prioritising regular exercise which he says is vital for maintaining good health.
“This year, commit to a workout routine that suits your lifestyle. Whether it’s brisk walking, yoga, weight training, or cycling, find an activity you enjoy and make it a regular part of your schedule. Aim for at least 30 minutes of exercise most days of the week to reap the benefits of a healthier body and mind,” he says.
He named the second tip as adopting a balanced diet.
He said one must resolve to make healthier food choices by incorporating more fruits, vegetables, lean proteins, and whole grains into your meals.
“Minimise processed foods, sugary snacks, and excessive amounts of unhealthy fats. Consider consulting a nutritionist for personalised advice on creating a sustainable and nutritious eating plan,” he says.
Thirdly, Shokat, advises keeping the body hydrated. He says staying properly hydrated is essential for optimal bodily functions.
“Make it a habit to drink an adequate amount of water throughout the day. Carry a reusable water bottle and set reminders to ensure you’re consistently meeting your daily water intake goals. Proper hydration supports digestion, and cognitive function, and helps maintain energy levels.”
Shokat’s fourth piece of advice is getting sufficient sleep. He says quality sleep is fundamental for good health and well-being.
“Commit to establishing a regular sleep schedule that allows
for 7-9 hours of quality rest each night. Create a relaxing bedtime routine,
limit screen time before bed, and ensure your sleeping environment is conducive
to restful sleep. Prioritising sleep can improve mood, cognition, and overall health.”
His fifth piece of advice is to practice stress management.
Shokat notes that chronic stress can negatively impact both physical and mental health.
“Make a resolution to prioritize stress management techniques such as meditation, deep breathing exercises, yoga, or mindfulness practices,” he says.
He adds that engaging in hobbies, spending time in nature, and seeking support from friends or a therapist can also help alleviate stress.
He named regular health check-ups as his sixth tip.
He avers that preventive healthcare plays a vital role in identifying and addressing potential health issues at an early stage.
“Make it a priority to schedule regular check-ups with your healthcare provider for routine screenings, vaccinations, and health assessments. The Nairobi West Hospital for instance offers a wellness check-up for both men and women. The check-up includes basic health tests such as BMI, blood sugar, physical examination, cholesterol, blood pressure, and urinalysis, among others,” he states.
He further notes the tests may vary based on factors like age, medical history, and other individual considerations. A full-body check-up is an essential way to maintain your health and detect any potential issues early.
His seventh piece of advice is to limit screen time.
He notes that in today’s digital age, excessive screen time can have adverse effects on health.
“Consider reducing the time spent on electronic devices, especially before bedtime. Allocate screen-free periods during the day and engage in activities that promote social interaction, physical activity, and mental stimulation.”
He named nurturing mindfulness and gratitude as his eight tips.
He says practising mindfulness and gratitude can significantly contribute
to mental well-being.
He said people need to reflect on things they are grateful for, fostering a positive outlook and enhancing their overall emotional health.
Shokat’s ninth piece of advice is to engage in regular physical check-ins.
“Listen to your body’s cues and signals. Pay attention to how you feel physically and emotionally. If something doesn’t feel right, seek medical advice promptly,” he says.
His last tip is prioritising self-care.
“Self-care isn’t selfish; it’s essential for maintaining overall health. Make self-care a priority by engaging in activities that bring you joy and relaxation.”
