It’s the start of a new year, a perfect time to make healthy resolutions that focus on both your physical and mental well-being. It’s important to incorporate goals that take into account your entire well-being, including both physical and mental health. Here are a few tips you can incorporate into your life to work towards a healthier you in 2023: 


Flexibility is key when it comes to preventing injuries. According to the American Academy of Orthopaedic Surgeons, regular stretching helps maintain flexibility and range of motion in our muscles and joints. Studies have found that people who stretch regularly experience a 30% decrease in soreness after physical activity, helping them stay active longer and reducing the risk of injury. So make sure to put 10 minutes into your daily routine for stretching – it will help keep your muscles and joints feeling better!

Strength Training

Talk to Dr. Hicken about strength exercises he recommends for building muscle mass and joint stability without straining vulnerable areas. Incorporating strength training into your fitness routine helps to protect the muscles and ligaments that support our bones and give them stability, which prevents joint pain and weakens the risk of injury. Strength training can be done using low weights or with bodyweight exercises such as squats, push-ups, planks, lunges, etc.


Eating plenty of fruits and vegetables helps keep your body resilient against age-related degeneration, as does increasing omega-3 fatty acid intake by eating salmon or fish oil supplements regularly. Additionally, certain vitamins and minerals like calcium, magnesium, Vitamin D, and Omega-3 fatty acids can help support healthy bones and joints by maintaining lubrication in the joints and providing necessary nutrients for growth and repair.


Self-care is paramount; set aside some ‘me time’ every week or so – be sure not to neglect mental well-being by taking breaks from work or other stressors if needed. Everyone’s self-care will look different, but here are some ideas:

  • Regular exercise
  • Adequate rest
  • Mindfulness practices
  • Good nutrition
  • Having a positive attitude

Taking time to relax, focus on yourself, and practice self-care can make a world of difference!

Mental Health Boosters

Incorporate activities into your weekly routine that bring joy and lightness, such as reading, listening to music, going for walks in nature, or enjoying other hobbies you may have. 

There you have it – incorporate some or all of the ideas listed above for a healthy and Happy New Year in 2023. Remember, prevention is key when it comes to maintaining healthy bones and joints over time – so keep these tips in mind throughout the year!