They say that planning is 90 percent of success. It’s not too early to start thinking about what you are going to do to be a healthier, happier person in 2012.
The following are 12 potential executive wellness resolutions for the New Year.
#1 Establish an exercise routine.
Exercise is almost always on our resolution list and usually the first to lose momentum. Research shows that regular exercise can add an extra 10 to 20 years of high quality life. Most of us don’t skip exercise because we don’t care about our health. We struggle because there are so many roadblocks. Sometimes those roadblocks are legitimate, but often they fall into the category of excuses; lack of time, work, family and household responsibilities. A well-rounded exercise routine includes: 30 to 45 minutes of aerobic activity daily, 30 minutes of strength training two or three times a week and 30 minutes of flexibility and balance training two or three times a week.
#2 Eat a high-quality breakfast.
A high percentage of executives skip breakfast, and many of those who do eat a morning meal aren’t including protein. Fiber is good, but a high-carb breakfast of bread, cereal, a muffin or bagel and no protein will leave you feeling sluggish, even drowsy by midmorning. Sources of morning protein can include eggs, yogurt, low-fat meat and whey powder protein shakes. You need protein in the morning to sustain energy and alertness throughout the day.
#3 Manage your stress.
Even more costly than lack of exercise and good nutrition is the effect of stress on personal health. Constantly reacting to stressful situations without making physical, mental and emotional adjustments to counter their effect can lead to depression. Executives, especially CEOs, are more susceptible than the general population to clinical depression. You can stay committed, feel in control and be challenged rather than being overcome by stress if you take time out, shut your office door, do some deep breathing and focus on relaxing.
#4 Increase your fruit & vegetable intake.
Milwaukee and surrounding communities are getting national attention for the work being done in sustainable agriculture. We have almost year-round access to fresh fruits and vegetables for consumption at home and in restaurants. The FDA recommends two to four servings of fruit per day and three to five servings of vegetables daily. Sources of fresh produce include farmers markets, CSAs (community supported agriculture), local food cooperatives and community gardens.
#5 Drink more water.
Reduce your coffee and soda consumption and drink more water. A good general amount is between six and eight 8-ounce glasses a day. Having better tasting water may be enough to encourage an increase in your intake. Push for a water cooler at work or install a water filter at home. If these aren’t options, you can get a Brita filter for your tap and bring your own water to work. Having a high-quality re-usable water container with fresh cool water will make it easier to meet your daily water intake goals.
#6 Find a spiritual connection.
If you are searching for more meaning in your life or have a problem that you think could be helped with spiritual guidance, a regular spiritual practice can provide a deeper connection to living a richer, more fulfilling life. Whether its prayer, meditation or a walk in the woods, we all need to connect with a source outside of ourselves where we can go for strength, energy and support. You can find guidance in the journey to finding your spiritual path through spiritual counselors, churches, synagogues, mosques and meditation centers.
#7 Connect with social media.
If you’ve been putting it off, thinking it’s just a fad, make this the year that you make the social media connection. As a networking tool or to grow your business, social media has become a powerful tool. There are unlimited opportunities to learn through the media and workshops.
#8 Strengthen family and social connections.
Put time and effort into building supportive relationships. People who have a strong network of family, friends and neighbors have better support in times of need. Success at building relationships requires listening, compromising, forgiveness, trust, honesty and spending time together.
#9 Make time for giving back.
Whether it’s your community, church or neighborhood helping others always has a return even if you are not expecting one. Giving whatever time, skills and resources we have is rewarding. You can serve on a committee, volunteer time or simply provide financial support.
#10 Make a commitment to personal and professional growth.
Keep the creative juices flowing by being a life-long learner. Designate time to read or learn new skills specific to your work or personal areas of interest.
#11 Create more leisure time.
Wellness Councils of America reports that weekly leisure time activity has dropped over the past 30 years from around 25 hours per week to only 19.5 hours per week. If your organization doesn’t offer flextime consider establishing this as a company policy. Very progressive companies offer this option, and employees love it because it allows flexibility to work around family needs.
#12 Get your annual physical exam.
Make this the year that you get that colonoscopy, prostate exam or mammogram that you’ve been putting off for years. If you have a health problem that needs attention, it’s better to address it sooner rather than later. If you are healthy you will have peace of mind.
