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As we step into the new year, many of us are faced with the pressure of setting ambitious wellness goals. But the American Medical Association (AMA) is advising a shift in approach—recommending simple, sustainable changes to promote lasting health. Instead of succumbing to the overwhelm or anxiety that often accompanies New Year’s resolutions, the AMA suggests evidence-based strategies that focus on building healthier habits one step at a time.
Here are four realistic wellness goals for 2025, backed by research:
1. Move More, Watch Less A key area for health improvement is physical activity. The AMA emphasizes the importance of swapping screen time for movement. Recent studies suggest that dedicating time to daily walks or other forms of exercise can significantly improve long-term health. The goal? Aim for 150 minutes of moderate activity or 75 minutes of vigorous exercise per week. This amounts to just over 20 minutes a day—easy enough to fit into a busy schedule. The message is clear: a small daily investment in movement pays off in a big way for your health.
2. Sayonara, Processed Foods Healthy eating doesn’t have to feel like a burden. Instead of viewing nutritious meals as a challenge, try turning meal prep into a fun family activity. Research shows that children who are involved in meal preparation are more likely to make better dietary choices, leading to improved health outcomes for the whole family. By choosing whole foods over processed options, you can make lasting changes that support your overall well-being.
3. Prioritize Quality Rest Sleep is one of the most crucial components of health, and yet it’s often overlooked. The AMA stresses that adults should aim for at least 7.5 hours of sleep each night. But it’s not just about quantity—quality matters too. Stress management techniques, such as creating a relaxing bedtime routine or seeking professional mental health support, can improve the quality of rest. As AMA President Bruce A. Scott puts it, “Even small, positive choices you make now can have a big impact on your long-term well-being.”
4. Tech-Smart Health Monitoring Thanks to technology, monitoring your health has never been easier. The AMA suggests using validated health tools, such as blood pressure monitors (which can be verified at ValidateBP.org), to keep track of your vital signs. Additionally, online health screening tools can help identify potential health concerns before they become major issues. With these tools at your fingertips, it’s easier than ever to take control of your health and make informed decisions about your well-being.
By following these simple and sustainable strategies, the AMA hopes to empower individuals to make gradual, positive changes that lead to a healthier 2025. The key is consistency—small steps, taken regularly, can have a profound impact on health and wellness over time.
