Healthy New Year’s Resolutions
By Charles M. Pesson, MD
'Tis the season for New Year’s Resolutions! We’re all familiar with them. Those aspirations we have to do better or do more. Many times they revolve around healthy living. You know, that short-lived inspiration, the promises we make to ourselves to “eat healthy,” “exercise more,” or “lose weight.” Unfortunately, those goals are often abandoned before we’ve even begun to work towards them. So, why is it that New Year’s resolutions like these seem doomed to fail?
Well, it may have something to do with the type of resolutions we make and even the time of year in which we make them. One of the problems with healthy New Year’s resolutions is that often, the specifics are left out. We set general goals like “eat healthy” or “lose weight” without creating an action plan designed to map out how to achieve those goals. Not to mention, New Year’s comes as we are approaching the coldest time of year! The cool temperatures make it difficult to want to head outside for a jog or go on a bike ride with a friend.
So, what can you do this year to give your healthy New Year’s Resolutions a fighting chance at survival? Here are a few ideas to help you maintain that inspiration and ultimately reach your health goals.
The first and most important step is to be specific in setting New Year’s Resolutions. Don’t simply resolve to “exercise more.” Plan to exercise at least 3 times a week. Try something new like walking to your favorite coffee shop or taking the stairs rather than the elevator. By setting small goals for increasing exercise, you’re more likely to reach them and enjoy the satisfaction of staying true to that resolution.
Similarly, rather than aspiring to “eat healthy,” make a specific resolution to eat the recommended 6 servings of fruits and vegetables a day. If 6 servings seems too ambitious, set a more modest goal to start and make small changes in your diet. Try substituting a side-salad for french fries, or have apple slices or celery for a mid-afternoon snack. By making real and attainable goals to increase your exercise and improve your diet, you will certainly improve your health and be on your way to weight loss.
Also, it is important that you don’t let the cold weather keep you from exercising. Winter weather can frustrate even the most motivated exercisers and can all too easily discourage those that are trying to kick-start a new fitness plan. However, maintaining your exercise routine in the winter months is just as important as it is during any other time of year.
If you’re not afraid to step out into the cold to work on your healthy New Year’s resolutions, make sure you warm up first. Low temperatures can make your muscles tight, so a proper warm-up of stretching is key to preventing injuries. Also, make sure you wear lots of layers to insulate your body from the cold. Another important reminder is to stay hydrated. Though you may not feel as thirsty as you do during a hot summer work-out, it is just as critical in the winter that you get enough water during your exercise routine.
If the temperatures outside are too much for you to bear, don’t give up! There are plenty of ways for you to meet your fitness goals while indoors. Try walking at an indoor location, such as a mall or spend 20 minutes walking up and down the stairs in your home or on a break at your office. You can also join a health club to have access to indoor exercise equipment, or create a home gym. Work-out equipment doesn’t have to be expensive. Try hitting sports stores after Christmas for sales. With just $50.00 you can easily set up a great work-out routine with a set of dumbbells, an exercise ball and a jump rope. You can also swim laps at an indoor pool or simply visit your local library to rent exercise videos to follow at home.
So this year, as you start thinking about your New Year’s Resolutions, think in terms of specific, attainable goals and create a detailed action plan. Make sure you’re well prepared for physical activity when outdoors, or plan to do indoor exercises which can be just as effective. With a strategy like this, you’re sure to find better success in keeping your 2010 New Year’s Resolutions and meeting all you healthy goals.
Good Luck and Happy New Year!
Dr. Charles Pesson is an orthopaedic surgeon at Pinnacle Orthopaedics. Get to Know Pinnacle. Call 770-944-3303 or visit www.pinnacle-ortho.com for a complete list of services, physicians and locations near you.