Making health resolutions you can keep

by Nurse Rose Melendez | WGTS 91.9 FM

Many of us rang in the New Year with similar resolutions – to improve our health. Whether it’s losing weight, eating better or quitting smoking – getting healthy is a common New Year’s resolution. Nurse Rose Melendez, RN, shares some tips to help your resolutions last all year long.

So how can we make sure to make our resolution into a lasting lifestyle change?

Nurse Rose: Now that we’re a few weeks into the New Year, we’re at a critical time for those New Year’s resolution. It’s about now that most people decide to stick with it or pitch the resolution for their old habits.

Here are some tips to help your resolution last:

  • Pick one behavior to add or change that will help you reach your goal. For example, committing to exercise at least three times per week to meet a weight loss goal.
  • Express your goal positively. For example, “I will eat more fruits and veggies” instead of “I won’t eat junk food.”
  • Set specific, measurable and attainable goals. Use specific dates and outcomes you want to achieve.
  • Break down long-term goals into a series of smaller goals. Breaking down your goals and prioritizing will help you stay on track.

What should people do if they backslide into old habits?

Nurse Rose: It’s important remember to reward yourself and accept that setbacks will happen. We aren’t perfect, and that’s OK. Don’t dwell on your missteps – instead get back into your regimen with renewed energy!

What are some examples of resolutions that people can truly achieve?

Nurse Rose: The best resolutions are backed up by behaviors to achieve an attainable goal. Here are a few examples.

  • I want to sleep for at least eight hours per night for five nights per week by going to bed at 10 p.m.
  • I want to lose 10 pounds over the next year by skipping desserts five nights per week and doing 30 minutes of cardio workout three days per week.
  • I want to read one book in 30 days by reading at least one chapter per night over the next month.


A great way to kick-start your health routine is to stay on top of your heart health!


Rose Melendez, RN

Rose Melendez, RN

Head of Emergency Department

Rose Melendez, RN is the head of the Emergency Department and Nursing Administration at Adventist HealthCare White Oak Medical Center. Tune into WGTS 91.9 FM every Wednesday at 7:40 a.m. to listen to Nurse Rose live on the radio.

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