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The intentions of most people in the first week of January are steadfast and positive – “This is going to be my best year – financially, healthwise, and on all counts”. But sadly, well begun is half done, does not apply here as many lose sight of the goal and let off the steam within weeks.
Dr Manan Vora, a multi-faceted Orthopaedic Surgeon, a PhD Scholar, and a bestselling author (Book titled ‘But What Does Science Say?’) – has posted a rude reminder with a compassionate roadmap of how you can get back onto that health bandwagon that you fell off several months ago.
Dr Vora states that we’re almost 7 months into 2025, and 9/10 people have already forgotten their New Year’s resolution.
He has a helpful rejoinder to that alarmist statement though. “But if fitness was one of your goals this year, it’s not too late,” Dr Vora writes, adding that he has a “9-to-1 rule can help you get back on track”. Staying on track with New Year’s resolutions in a busy, unpredictable life with most of us juggling creativity, deadlines, emotions, and relationships, takes more than just willpower. You need to create a system that bends with you, not against you.
Here is what Dr Mana Vora calls his ‘9-to-1 Rule’
9 Thousand Steps
Aim for at least 9,000 steps daily. Walking is a simple yet powerful way to improve cardiovascular health, maintain a healthy weight, and improve overall well-being, writes the good doctor. An Australian study found that low physical activity was linked to increased rate of mortality. According to Lennert Veerman, a public health professor at Griffith University in Australia, exercise acts like a “longevity jab”, with the potential to add up to 11 years to your lifespan. And walking is not such a strenuous exercise, is it? You can infuse walking into daily life in numerous ways – such as hold walking meetings with colleagues, walk while you take a phone call, walk the dog or walk up and down the stairs instead of taking the lift.
8 Glasses Of Water
Ditch sugary drinks and commit to 8 glasses (2-3 litres) of water daily. You’ll improve digestion, boost focus, and keep your skin glowing. Carry a reusable water bottle & set reminders to refill, says Dr Manan Vora. Dr Deepti Sureka, consultant female urologist at the Asian Institute of Nephrology and Urology in Banjara Hills, Hyderabad, also told ABP Live that there is a clear link between reduced water intake during the summer and the heightened risk of UTIs among women. Dr Deepti Sureka also adds that if proper hydration is not ensured, long-term kidney complications arise from recurrent UTIs.
7 Hours Of Sleep
Prioritise 7-8 hours of quality sleep to strengthen your immune system, improve memory, and enhance your mood. Create a relaxing bedtime routine and establish a consistent sleep schedule, advises Dr Vora. If you are in the habit of watching reels or using your phone or any digital devices close to sleep time, quit the pattern. Drop the digital device at least two hours before bedtime or you risk developing sleep-related health problems. Read a book, tune down, and go to sleep with a calm mind.
6 Minutes Of Meditation
Daily meditation can significantly reduce stress. It’s a small investment with huge returns for your mental well-being. Start with guided meditations or apps to learn the basic techniques. A new peer-reviewed study revealed that people who’ve practised Transcendental Meditation for decades show fewer signs of stress and biological ageing. What is stopping you from being a part of the winning team?
5 Servings Of Vegetables, 100g Each
Your body needs fibre, vitamins, minerals, and antioxidants to fight diseases and boost your immune system. Fill half your plate with colourful veggies at every meal. Internationally acclaimed Clinical Dietician Deepta Nagpal advises that we should take advantage of the rich spread of fruits and veggies mother earth has gifted us with. Which ones are the best? The answer? All of them. Diversity is key when feeding the good bugs in your gut, says Nagpal, who has offices in Europe and India and was also the official diet counsellor to former President Dr APJ Abdul Kalam. Nagpal’s tips?
– Aim for 30 different types per week
– Add new fibers to your meals, like nuts, seeds, and beans
– Try new fruits and veggies, like fennel or mango
A diverse diet = a happy gut microbiome, she says.
4 Digital Rest Breaks
Step away from screens every 2 hours for 5-10 minutes. This helps your eyes and mind rest, improving focus and productivity. Stretch, walk, or do some breathing exercises during your breaks. A recent study published by a team of researchers from the University of Stavanger in Norway after an intensive study show that nearly 4 out of every ten persons of this generation are showing a decline in their ability to communicate through writing — and the culprit is their constant interaction with smartphones, computers, and other digital gadgets. You certainly do not want to lose the natural gifts that nature bestowed you with – all for the gadgets you acquired of late!
3 Healthy Meals
Try to cut out snacking and save your appetite for your main meals. Make sure to prioritise whole foods like lean protein, complex carbohydrates, and healthy fats. A long-term study has shown that people who follow balanced, whole-food diets in their 40s and 50s have better odds of ageing without chronic illness or cognitive decline.
2-Hour Gap Between Dinner And Bedtime
Avoid late-night meals to improve digestion and sleep quality. Digestion takes time, so allow a gap between dinner and bedtime. Shift your dinner schedule to an earlier time if necessary. Improper sleep and improper sleep routines can lead to disease, says a Harvard study. Ayurveda, the ancient Indian science of well-being, also lays stress on sleep hygiene. Ayurvedachari Dr Archana Tonde (BAMS, Nashik) says Diabetes Mellitus is a disorder triggered by the body’s metabolic disruption and inability to digest/absorb sugar efficiently. To keep the digestive system in perfect running condition, the body requires enough sleep as much as it requires enough exercise. “The three pillars of good health are food, sleep, and procreation activity. A good night’s sleep – uninterrupted and stress-free – ensures a long, healthy life. One must sleep only during night and avoid the daytime slump,” Dr Tonde says.
1 Physical Activity That You Enjoy
Working out doesn’t have to be boring. Choose what your enjoy – dancing, swimming, biking are all good options. Try to be active for 30 minutes on most days. This keeps your heart healthy, strengthens muscles, boosts energy levels, and your mental health, says Dr Manan Vora.
“The 9-to-1 rule is simple, but I know that 90% of people still won’t follow this,” he says.
Dr Manan Vora challenges the readers at the end of the compilation, asking if you are willing to put in the effort and be among the 10 per cent who take their New Year Resolutions to their logical conclusion. Remember, small rituals anchor you emotionally to your resolution. They make it sacred, not stressful. Are you game?
Kirti Pandey is a senior independent journalist.
[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]
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