10 Healthy Goals for 2024

The arrival of a new year often prompts many to ponder their resolutions, with the pursuit of a healthier lifestyle consistently ranking among the top goals.

Achieving health goals, whether they revolve around mental wellness, physical fitness, weight management, nutrition, or any other health-related ambition, requires more than mere wishful thinking. Concrete planning and accountability are essential to transform these aspirations from idle dreams into reality.

Recognizing that good health is typically forged through the adoption of incremental habits, we’re eager to share some of our team’s preferred health goals with you. As you embark on your journey toward wellness in the upcoming year, take comfort in knowing that each step you take is a valuable investment in your long-term health.

Mental Health Goal Examples

Your physical and mental health are intrinsically linked. If you’re not convinced, just do a little research on the science of stress. Stress and the way we think about it largely involve mental work. For this reason, it’s critical that you prioritize your mental health.

Here are some goals (and habits) you can set to improve your mental well-being:

Get Mental Health Support

Most people benefit from therapy at some point in their lives. Some seek therapeutic guidance to cope with acute crises or traumatic experiences, while others turn to therapy as a means to handle everyday stress. Consider mental health support akin to regular car maintenance; just as routine check-ups ensure your vehicle operates efficiently, they also prevent significant issues from developing later. Therapy serves a similar purpose, facilitating smoother mental functioning and helping to avert more serious complications in the future.

Engage in Mindfulness Activities for 30 minutes a Day

Mindfulness has been shown to help people alleviate stress, anxiety, depression, and high blood pressure. Getting into the habit of practicing mindfulness can help you enjoy experiences more fully.

Journal Before Bed

Research suggests that journaling is a well-known and effective way of improving and maintaining your mental wellness. One study found that just 20 minutes of journaling about a stressful experience led to significant health improvements in as few as four months.

Fitness Goal Examples

As with your mind, your body needs exercise to perform well. While exercise improves your physical health, setting and working toward fitness goals can be a great way to boost your mood and connect with others.

Try One New Sport Each Quarter

If you’re not sure what your favorite fitness activities are, make a commitment in the new year to try something different every quarter. By switching up your routine, you can continue to challenge your muscles and body.

Walk 10k Steps Each Day

While 10,000 steps may sound overwhelming, most people can achieve this goal. If you find that it’s hard to hit this step goal daily, look at ways you can build your routine around getting more steps in. Gradually work up to 10k each day if you’re starting at a much lower count, since the average American only gets about 3-4k steps each day.

Visit the Gym Four Times a Week

We all know we should be working out, but fitness researchers have long debated for how long and how often. Although you probably don’t need to hit the gym every day, health experts recommend getting in about 150 minutes of moderate-intensity aerobic physical activity each week. So, three to four workouts a week (at a minimum of 20 minutes) is a good starting goal for many people.

Nutrition Goal Examples

Your daily nutrition has a significant impact on your long-term well-being. Maintaining healthy nutritional habits can improve your quality of life, including your mental clarity, digestion, sleep, and energy levels.

Increase Your Protein Intake for Breakfast

Carbs are easy to come by throughout the day, so kick off your morning with a solid serving of protein. Trade a breakfast bar for a hardboiled egg and a handful of almonds or make a healthy green smoothie with protein powder. In addition to changing your protein intake at breakfast, try to incorporate proteins, along with carbohydrates and healthy fats, into each of your meals.

Eat Two to Three servings of Veggies Each Day

Most people don’t get enough vegetables in their diet. The average person needs four to five servings of veggies and fruit per day. Try to fill half your plate with fruits and veggies or look for “sneaky” ways to include them in your meals, such as adding a handful of spinach to your morning smoothie or loading up your next soup with veggies.

Drink Eight Eight-Ounce Glasses of Water Each Day

You simply won’t feel your best if you don’t stay hydrated. Try to drink the recommended six-eight eight-ounce glasses of water each day and always keep a water bottle nearby.

Meal Prep for the Week Every Sunday

When you plan meals in advance, it can be easier to eat healthily. Set aside time each Sunday to map out your meals for the coming week. If it’s an option for you, consider having your groceries delivered to your home, so you always have healthy meal options on hand.

The Bottom Line

Establishing health goals now can lay the foundation for enduring health and wellness. The crux of realizing these goals lies in habit transformation.

If you’re looking for support in setting (and maintaining) your health goals, save the date for our upcoming Goal-Setting Workshop on January 4th, 2024, to take your goal setting to the next level.