Two-Minute Tuesday | January 10, 2023 A healthy approach to your New Year’s health goals 

Are you still making your New Year’s resolutions? Maybe you don’t know where to start? We’ve compiled a list of healthy recommendations to adopt in 2023, to help you start small and kick off January with easy-to-maintain health goals!  

We’ve listed goals that we think are really practical—that people actually can accomplish, and that can make a real difference in the health of the nation. These goals are not only realistic – but they’re within reach.

Here’s our recommends for starting the new year in a health-focused way:


1. Boost exercise 

If you’re looking to get in better shape this year, the AMA recommends adults do at least 150 minutes of moderate-intensity activity every week. 

For those who prefer more vigorous workouts, experts suggest participating in 75 minutes of exercise each week.



2. Eat a healthy diet

Healthy eating involves both what you eat and how you eat. Getting your recommended servings of fruits and vegetables each day is important because fruits and veggies are low in calories and fat, high in fiber, and rich sources of vitamins and minerals. Foods that contain fiber keep you feeling full, which helps you lose weight.

Eating too fast can cause you to overeat, so slow down and chew each bite carefully. Turn off the TV, put your phone away, and enjoy the textures and flavors of the meal. As you eat, it can take your brain up to 20 minutes to get the message from your stomach that you’re no longer hungry, so stop eating before you feel full.

3. Sit less, move more

If you haven’t exercised for a while, going to a gym every day may not be a realistic goal. Making a resolution to simply add more physical activity into your daily life is easily more attainable. An easy way to become active is to simply sit less and move more. Park farther away from the entrance to the grocery store, take the stairs instead of the elevator, and consider exercising while you watch TV.

Any amount of physical activity has some health benefits, so if you have a few minutes, you have time to exercise. Fitting in fitness is easier than you may think. If you have limited mobility, find out how to exercise in a chair.

As you become more physically active, you’ll start to feel better over time—and you won’t feel quite right if you go back to your old ways.

4. Schedule a checkup

Seeing a doctor at least once a year and taking advantage of your preventive care benefits can help you stay healthy, even if you feel healthy. Regular checkups and preventive screenings allow your doctor to identify minor health issues before they become bigger problems. And treatment is often more effective when an illness is detected early.

5. Take steps to reduce stress

Learning how to manage stress is an important part of taking care of yourself and maintaining good overall mental and physical health. If your stress is getting out of control, simple activities like practicing breathing exercises, going for a walk, or listening to music can help restore calm to your life. Chronic stress takes a toll on your health and well-being, so explore healthy ways to relieve stress. We recommend connecting with others, getting plenty of sleep, laughing more, and trying meditation. 

6. Get more sleep

Good quality sleep boosts your immune system and promotes emotional wellness by giving your mind time to rest and recharge. Establishing a relaxing bedtime routine, limiting screen time before bed, and creating a quiet sleep environment can help you get the sleep you need. If you suffer from insomnia, take steps to reduce stress and follow these 9 MasterClass tips for better sleep.

7. Get vaccinated

The CDC advises being current on vaccines such as the annual flu shot and the COVID-19 vaccine(s) for everyone six months or older. Hospitals across the country are dealing with a tripledemic of increased Covid, flu and RSV cases.

During these challenging times we should stay up-to-date on our vaccines to help assist us in fighting off these highly contagious viral infections. 

How to keep your New Year’s resolutions

Following through on your New Year’s resolution is challenging. You’re more likely to succeed if you set goals that fit your lifestyle. Creating healthy new habits takes time and energy.

Be specific. Rather than saying you want to lose weight, define exactly how much weight you want to lose. (Remember, a healthy goal is to lose one to two pounds per week.) Don’t just say you want to exercise more—make a commitment to exercise for 30 minutes, five days a week. If you need help defining a specific health goal for the new year, work with your doctor or healthcare provider to create a plan. Your doctor can also make sure you have the resources you need to make it happen.

Be realistic. If you haven’t exercised in years, resolving to start training for a marathon isn’t realistic. If you rarely eat vegetables, rather than making a commitment to eat five servings of vegetables every day for the rest of your life, try adding one serving of a fruit or vegetable to a meal each day. Work your way up to five servings per day over the course of the year.

Track your success. If your goal is to be more active, a wearable fitness tracker can help you stay motivated. If you want to stop smoking, keep track of how much money you have saved by not buying cigarettes.

Don’t let perfect be the enemy of good. You don’t have to be perfect. If healthy eating is your goal, that doesn’t mean you have to give up all of the foods you love at once. Try making one or two small changes at a time. Allowing yourself the occasional salty snack or piece of chocolate can actually help you stay on track and achieve your long-term goals.

Celebrate your milestones. Break your overall goals into smaller items, and reward yourself for each step you accomplish. Join an online support group. Get a hug from your spouse or child. Or treat yourself to a massage.

Making a healthy New Year’s resolution focused on your well-being is an important first step. Following these tips can help make sure you stay on track toward becoming a healthier, happier you.

Get tested. Get treated. Feel better, faster!


Are you coughing, sneezing, running a fever or otherwise feeling unhealthy? You could end up passing your illness on to other people you interact with. Flu hospitalizations, RSV, and Strep A infections are raising alarms across the nation.

Did you know that Covid Clinic offers combination testing? That’s right– we offer testing for COVID-19, RSV, and the Flu (A and B). Testing is the best way to keep yourself and your loved ones safe.

Get Tested! Let’s help minimize the impact and spread. 

Tested positive for COVID-19? We’re here to help you get the Covid treatment that is right for you. 

Still have questions?

Gone are the days of crowded waiting rooms, daunting hospitals, and cold exam tables. At Rume, we offer care on your terms, where and when you need it, including telemedicine, drive thrus, and popups. You’ll get quick results and trusted insights.