Healthy Resolutions

You can make a positive impact on your health by making small changes.

As we go into the New Year, Mount Nittany Health invites you to embrace healthy resolutions—let’s take small steps together for a healthier you.

Mount Nittany Health

Ten minutes to reduce your stress

At least once a week, practice mindfulness to refresh your mind and manage stress. As a form of meditation, mindfulness involves paying attention and being present in the moment. Mindfulness is an effective tool for managing stress and encouraging positive behavior change.

You don’t have to go on a retreat or spend hours meditating every day to experience mindfulness. Just take 10 minutes out of your week (at least) to do something as simple as breathing exercises, body scan meditation or walking meditation. The benefits are well worth it!

Studies have found that regular mindfulness practice can:

  • Relieve stress and anxiety
  • Improve memory and focus
  • Enhance sleep
  • Improves emotional regulation

Mindfulness is also easy to learn, free and requires no special equipment or training. Here are some tips.

With a weekly mindfulness strategy, you can make a fresh start each week and recommit to all your healthy resolutions. Use your smartphone and download the mindfulness app of your choice. Simple Habit and Ten percent happier meditation are great apps for beginners.  Or, if you prefer a low-tech method to adopt a mindfulness habit, download a free habit tracker at mountnittany.org/healthyresolutions. Even if mindfulness is not your resolution, the habit tracker can help you make a small change towards better health.

On First Night, join Mount Nittany Health at Mayor Welch Plaza to grab your First Night Phoenix tag to tie your hopes, dreams and regrets to the tail of the rising Phoenix Bird. As you let go of the old year, resolve to make small healthy changes, including mindfulness, make this the first of many mindfulness moments in the New Year.

Get healthy with small steps

Making realistic resolutions will increase your likelihood of sticking to them and incorporating healthy behavior into your everyday life. For a healthier you in 2022, here is one simple resolution – walk 10 minutes every day. Walking for ten minutes each day can make a big difference to your health and wellbeing.

Experts agree that every active minute adds up to better health. One of the simplest and most effective workouts is walking. The health benefits of just a 10-minute walk a day are unmistakable:

  • Walking briskly for 10 minutes a day, defined as walking fast enough so you can talk but not sing, can reduce your risk of death by 15 percent.
  • Ten minutes of walking after eating a meal lowers blood sugar levels.
  • Not being physically active is the same risk to health as smoking.

 

Ten minutes of walking a day offers more than one health benefit. Time spent outdoors, especially in green spaces, is an immediate mood booster, helping to relieve stress and refocus you mentally. If you can, take the stairs, hold a walking meeting or even stroll during TV commercials to move your body. Alternatively, you can dance for 10 minutes, vacuum, mop and dust more vigorously, ride your bike or even volunteer.

A fitness tracker isn’t necessary to get going, but you can use one. You can also track your activity with a smartphone or one of these handy apps:

You can also visit mountnittany.org/healthyresolutions for a free habit tracker. Even if walking every day is not your resolution, our habit tracker can help you make one small change for better health.

It’s okay not to be perfect -if you miss a day, or two, reset as often as needed. The ultimate goal is a small change that will encourage you to become more physically active daily. Keep trying and know that every minute spent being active is better than no activity at all.

On First Night, join Mount Nittany Health at Mayor Welch Plaza to grab your First Night Phoenix tag to tie your hopes, dreams and regrets to the tail of the rising Phoenix Bird. As you let go of the old year, resolve to make small healthy changes, including walking 10 minutes daily.

Rethink your drink

Swap one sugary drink (or more) per day for zero or low-calorie beverages.

Sodas, energy drinks, some juices and even sweetened coffee have more calories, increasing the risk of weight gain, obesity, type 2 diabetes and heart disease. It is proven that when we drink calories, they do not do a good job of telling our brain that we are full. As a result, we can consume a large amount of calories without noticing it.

Did you know:

  • Most Americans consume nearly 20 teaspoons of added sugars each day
  • The average American consumes 39 pounds of sugar per year from sweetened drinks
  • One 20-ounce bottle of soda has the same amount of sugar as six donuts
  • It takes 50 minutes of running to burn the calories consumed from one 20-ounce bottle of soda

The American Heart Association recommends limiting added sugars to no more than 100 calories a day (6 teaspoons) for most women and no more than 150 calories a day (9 teaspoons) for most men.

Sugar-sweetened beverages are the biggest source of added sugars in the American diet. The good news is you don’t have to go cold turkey on sugary drinks. Instead, start small by swapping out one sugary drink (or more) per day for zero or low-calorie beverages like water, tea, coffee without cream or sugar or the occasional flavored water.

Need help getting started? Check out these useful apps:

Or, if you prefer a simpler means to track your beverage swap, visit mountnittany.org/healthyresolutions to download a free habit tracking tool. You can use our habit tracker to make one small change for better health. Progress and consistency are key. The ultimate goal is a small change for a healthier you in 2022.

On First Night, join Mount Nittany Health at Mayor Welch Plaza to grab your First Night Phoenix tag to tie your hopes, dreams, and regrets to the tail of the rising Phoenix Bird. As you let go of the old year, resolve to make small healthy changes, including swapping one sugary drink (or more) per day for a zero or low-calorie drink.

The First Night Phoenix

Sponsored by Mount Nittany Health
Noon – 11:00 pm; State College Municipal Building Lobby

Join Mount Nittany Health at Mayor Welch Plaza, just outside the municipal building to grab your First Night Phoenix tags to tie your hopes, dreams, and regrets to the tail of the rising Phoenix Bird. This flaming, fiery creature represents “rebirth” by continually emerging from its own ashes to live again. The sacred Firebird is as “old as time” and can be found in ancient mythologies of the Persians, Greeks, Romans, Egyptians and Chinese. In the twentieth century, the Firebird was reborn again as a ballet by Igor Stravinsky and a muscle car by General Motors’ Pontiac division. Our phoenix was designed and built by Bill Godfrey.

Buy a Button!

A First Night button gets you into all performances and some activities – for just $10!

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