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How to Set – and Keep – Health Goals

It’s easy to let your fitness goals slip during holiday season with frequent gatherings that revolve around food and colder temperatures. In fact, the average American adult gains 8 pounds between Thanksgiving and New Year’s Day. But research shows getting 30 minutes of moderate activity a day carries a ton of health benefits. And it’s never too late to start.

Take some time to review and reboot your fitness goals. Here are some tips to help get you started:

Make a plan to start – or keep up with – an exercise routine.
Exercise can feel too hard for some people, especially if you work long hours, are recovering from an injury, or haven’t been active for a long while. But exercising doesn’t mean you have to run a marathon. It’s really about moving your body.

Find activities you enjoy and get your body moving and your heart pumping. For example, gardening, swimming, or playing a pick-up basketball game or a racquet sport.

Aim for at least 30 minutes of exercise each day. If that doesn’t seem doable, remember that smaller bursts of activity – even a 10-15 minute walk during your lunch break – count.
Find ways to get outside in nature.
The winter months can leave many of us feeling pretty blah. It’s easy to settle in at home. But a walk in the fresh air can boost your mood and help you feel more focused at work and better able to manage stress.
Pick up a new hobby that gets your body moving. Try something you haven’t done before—pickleball, cycling, barre, yoga, Zumba, water aerobics, among others. Look into activities or classes offered through your workplace, local parks and recreation department, and gym, or research online workout programs or stretching classes. Starting a new activity can keep your exercise routine fun and you may make new friends too. You can always ask a friend or coworker to join you.
Hold yourself accountable. Set realistic goals and keep a log of what you’ve done each day to be active. Write down the main reason(s) you want to be more active. Post this list somewhere you can see it to stay motivated.
Add more steps to your day. Simply walking more is one of best ways to sneak in more exercise and improve your health. Park at the far end of the parking lot or take the stairs instead of the elevator.

If you have any health conditions or injuries, check with your health care team before starting new activities.

Know Where to Go for Health Care

On-site Clinic
Today, there are many different places to get health care, whether it’s for an injury, sickness, or just a general check-up. For fast, low-cost care, make your Atrium Health on-site clinic your first stop for things like:

Sick visits such as colds, flu, allergies, sinus infections, and urinary tract infections
Minor injuries or rashes
Helping to manage ongoing (chronic) health conditions such as diabetes and high blood pressure
Preventive care, including getting a flu shot or other vaccines
Routine tests

Your Atrium Health on-site clinic is easy to get to and often has same day appointments available. Contact your clinic to learn more about what services are offered and get to know your on-site clinic provider. Appointments are suggested, but walk-ins are welcome.

Urgent Care
If you have a sudden sickness or injury that is non-life threatening and your on-site clinic is closed, check availability at your primary care provider for a same-day appointment. If one is not available, urgent care is your next best option. Most Atrium Health urgent care locations are open every day from 8 a.m. to 8 p.m. Urgent care video visits are also a good option for minor sicknesses after hours or when you don’t want to leave your home or office. Available for all ages, 24/7, and costs may be covered by your health plan. Check with your specific plan. (Patients must be in North Carolina or South Carolina at the time of visit.)

Emergency Care
Always go to the emergency department for serious illnesses or life-threatening injuries. For example, if you have:

Chest pain or possible heart attack or stroke
Head or neck injury
Trouble breathing due to allergic reaction or asthma attack
Blacking out or passing out
Uncontrolled bleeding
And other possibly life-threatening health issues

Book An Appointment at the Clinic

Wellness Website

myWakeHealth

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