The start of a new year brings a sense of possibility. Many of us use January as a chance to reflect, reset, and picture healthier habits, especially when it comes to our long-term well-being. But setting meaningful health goals isn’t as simple as saying, “This year, I’ll do better.”
Creating goals that last requires clarity, realistic planning, and support. At UAB Medical West, we believe every person deserves the tools and guidance to take charge of their health, one achievable step at a time.
Whether you’re hoping to get more active, improve your nutrition, manage a chronic condition, or finally schedule your annual screenings, this guide will help you build a strong foundation for better health in the year ahead.
Start With a Health Checkup (The Foundation of Any Goal)
Starting with a health checkup is one of the best ways to set safe, realistic goals.
A primary care provider can help you understand your current health status and identify any underlying issues that may affect the goals you set. A checkup is especially important if you’re planning to begin a new exercise routine, make significant nutrition changes, or have chronic conditions such as diabetes, high blood pressure, or asthma.
A yearly checkup can give you valuable information, such as:
- Your blood pressure and cholesterol levels
- Your blood sugar or risk for diabetes
- Thyroid or hormone concerns
- Vitamin deficiencies
- Mental health screening results
- Heart and lung health updates
- Your vaccination status
These baselines shape personalized goals, rather than one-size-fits-all approaches.
UAB Medical West offers primary care services across West Jefferson County, with clinics in Hoover, Bessemer, Hueytown, Parkwest, and more, making it easy to begin your year with a well-informed plan.
Examples of Realistic Health Goals for the New Year
A common mistake is setting goals that are too broad, like “Get healthier this year.” While admirable, broad goals are hard to measure and easy to abandon.
Instead, aim for goals that are specific and achievable, such as:
- Walk 30 minutes a day, five days a week
- Cook at home four nights per week
- Reduce soda or sugary drink intake by half
- Get 7–8 hours of sleep most nights
- Schedule your annual physical by March
- Lose 1–2 pounds per week through gradual lifestyle changes
- Lower blood pressure or cholesterol through diet and exercise
If you’re managing a chronic condition, your goals might include:
- Checking blood sugar daily
- Following your medication plan
- Reducing sodium intake
- Attending regular follow-ups with your provider
- Completing a cardiac or pulmonary rehab program
Your primary care provider can help tailor these goals to your lifestyle, preferences, and health needs.
How to Break Down Big Health Goals Into Smaller, Achievable Steps
One of the most common reasons people give up on health goals is that they feel overwhelming. Large goals become much more manageable when broken into smaller steps.
Example:
Goal: Improve heart health
Break it down into:
- Schedule a visit with a cardiologist
- Get a baseline EKG or cardiac risk assessment
- Track your daily steps or activity levels
- Replace red meat with fish or plant-based proteins a few nights a week
- Reduce sugary drinks gradually
- Take medications as prescribed
Another Example:
Goal: Reduce stress in daily life
Break it down into:
- Practice deep breathing for 5 minutes each morning
- Set limits on after-hours work communication
- Take a 10-minute walk at lunchtime
- Make time for a relaxing hobby
- Prioritize consistent sleep
Small adjustments build momentum, and momentum turns into long-term change.
UAB Medical West’s specialists, including cardiology, pulmonology, endocrinology, women’s health, and primary care, can help you create a safe and achievable step-by-step plan that supports your overall wellness.
What Health Screenings Should You Schedule This Year?
Preventive screenings aren’t just “nice to have”, they’re essential. They detect health conditions early, often before symptoms appear, when treatment is most effective.
Here’s a general guideline for common screenings:
Adults of most ages:
- Blood pressure screening yearly (or more often if elevated)
- Cholesterol panel every 4–6 years
- Diabetes screening every 3 years or annually if high risk
- Skin cancer checks annually
- Vision and dental exams annually
Adults age 40+:
- Mammograms yearly for women starting at age 40
- Colon cancer screening beginning at age 45
- Lung cancer screening for eligible current or former smokers
Adults age 65+:
- Bone density (DEXA) for women
- Fall risk screening
- Hearing evaluation
These are general recommendations; your provider may suggest a different schedule based on your personal and family health history.
UAB Medical West’s Diagnostic Imaging Department offers 3D mammography, MRI (including breast MRI), ultrasound, CT scans, bone density tests, and more, making it simple to complete your annual screenings close to home.
What Are Good Mental Health Goals for the New Year?
Your emotional and mental well-being is just as important as your physical health. Incorporating mental health goals into your New Year’s plan can improve your energy, focus, sleep, and relationships.
Consider trying:
- A daily mindfulness or meditation practice
- A weekly break from digital devices
- Regular check-ins with friends or loved ones
- Establishing a consistent bedtime routine
- Setting boundaries that reduce stress
- Reaching out to a mental health or primary care provider if you’re struggling
Mental health concerns often show up as physical symptoms—fatigue, headaches, sleep changes, appetite changes, digestive issues—and a primary care visit can help you understand the root cause.
How to Stay Accountable to Your Health Goals
Accountability is one of the most powerful predictors of long-term success. You’re far more likely to stick with your goals when someone is supporting and encouraging you.
Ways to stay accountable:
- Find a walking or workout partner
- Join a fitness class or community group
- Track your habits in a journal or app
- Share your goals with a loved one
- Plan rewards for milestones
- Schedule regular check-ins with your provider
Your healthcare team can be an essential part of this support system. Our providers partner with patients throughout the year, offering guidance, coaching, and follow-up care to help you stay on track.
Schedule Follow-Up Appointments to Support Your Progress
One of the simplest—and most overlooked—health goals is maintaining regular follow-up appointments. Whether it’s routine lab work, screenings, medication check-ins, or chronic disease management, these visits give you the chance to adjust your goals as needed.
With more than 11 convenient clinic locations, UAB Medical West makes it easy to stay consistent with your care.
Start Your Year Strong With UAB Medical West
You don’t need perfect habits to improve your health. All you need is a thoughtful plan, realistic goals, and a trusted healthcare team by your side.
Whether your goal is to move more, eat better, manage a chronic condition, or finally schedule that screening you’ve been putting off, UAB Medical West is here to support you every step of the way.
Start today by scheduling your annual checkup or preventive screening with UAB Medical West.