NEW YEAR'S RESOLUTIONS

The start of a new year is always a good time to reassess one’s life style and health practices.  Perhaps it’s part of human nature that drives us to set resolutions on the first of a new year – we seem to need definitive launching points when seeking change. Below I suggest several achievable resolutions that can lead to better health and a better life in 2008. 

Make a sincere effort to lose weight. As you can imagine, this is one of the most popular resolutions. In the United States, an entire multi-million dollar weight loss industry exists because of our battle with indulgence and lack of physical exercise. Statistics show that Americans continue to gain weight at an alarming rate – a fact that contributes to the health care crisis in this nation. Excess weight can cause a wide variety of illnesses – heart disease, vascular disease, and musculoskeletal problems – that result in increased health care costs.

While many people resolve to lose weight in the new year, many fail. The main reasons are this –they either start out with an all or nothing approach in which they deny themselves food and excessively train (thus frustrating their intentions and overtaxing their bodies) or they fail to follow through on the commitment. Trying to lose weight is an every day process. That’s not something most people want to hear – but if you start with small daily steps and gradually alter your diet and increase your level of exercise, you’ll progress from trying to lose weight to simply living in a healthier manner. An individual must also realize that excess weight is truly a personal health issue and their motivation should not just come from outside sources.

A simple step to weight loss is portion control. Try to reduce your portions at each meal – without overdoing it in the beginning. The point is not malnutrition – it’s moderation. Each meal should be balanced to include fruits, vegetables, carbohydrates, dairy products and proteins.  Three meals per day should be consumed, along with at least two to three healthy snacks between each meal because this keeps your body’s metabolism active throughout the day. If you deny yourself food throughout the day and then finally consume a large meal, your body is more likely to store the fats you consume because it assumes food is scarce. This is your body’s means of protecting you and one that runs counter to your weight loss goals.

Keeping a food journal of everything you eat and drink is also an excellent idea. Having to actually record and look at what you consume will bring your life style into perspective. You may be amazed at what, and how much, you are eating, especially as you go back and review your results.

A variety of weight loss programs are marketed and do have success.  The problem with many of the formal commercial programs is that many people return to an unhealthy diet once the program concludes.  Consumer Reports magazine has shown that the Weight Watchers program is probably the best for altering behavior and maintaining a healthy life style.

Commit to being more active. A formal exercise program should be part of everyone’s life style.  Most people say that they have an active job, so they do not have to exercise – not so. Exercise programs need to include a cardiovascular workout, weight training and stretching.  Weight loss will occur when all three of these elements become part of your daily life.

It is difficult to maintain an exercise regimen if it has not been part of one’s life style, but if you simply make it part of your day, you will be amazed at how natural it becomes. You don’t wake up and ask yourself it you are going to exercise that day – you just do so. Don’t make exercise a question, make it part of your day.  I have been exercising consistently for over 30 years, with one day of rest each week, and it is one of the nicest parts of my daily regimen. 

If you are starting a program, you may want to consult with your doctor for clearance.  Also, be certain you start off slowly, especially with a cardiovascular program, which may include walking, jogging, running, swimming, or biking.  The most effective programs will monitor heart rates and fitness zones.  This will involve more comprehensive testing and continued surveillance.

Weight training can consist of simple home exercises and should be completed three times per week.  More comprehensive programs are available at your local YMCA or health club.  Instructors at these institutions will be able to design a personal program and monitor your progress.

Stretching programs have become very popular, especially with the advent of Pilates. Pilates is a method of exercise that involves concentration, control, and stretching of muscles.  Several exercise principles have evolved from this program and about 11 million Americans participate regularly. Pilates will make you aware of muscle groups you never even knew you had – trust me!

Quit Smoking. Period.  Smoking cessation is one of the most important measures that can improve health. Smoking is a major risk factor in the development of heart disease, lung disease, stroke, and several forms of cancer.  Prolonged exposure to cigarette smoke continues to increase one’s odds for the development of a serious and permanent health problem.

Smoking cessation must be initiated with a firm psychological commitment. A variety of programs are successful, including nicotine gums and patches.  Other oral medications alter brain chemicals that diminish the desire to smoke. These medications are prescribed by your health care provider and should be accompanied by a counseling program.

It is my hope that everyone will have a successful New Year and be able to achieve their resolutions, especially in maintaining a healthy life style.

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