New Year’s Resolutions:

Expert Advice on How to Get Fit in 2012

By Shannon Slovensky, Exercise Physiologist with UVA Heart Center’s Club Red Clinic

A coworker brings in a tray of holiday cookies. On a stressful day, you make every excuse to walk by and take one. And then another. Before you know it, you’ve downed more than you've even realized, and you think … "Oh well, I’ll start my diet in the new year." Then you plan to completely overhaul your health plan come January, only to realize then that you can't maintain your plan.

We make choices each day—each SECOND—as to how we spend our time. Our healthy habits may get de-railed, even with the best of intentions, so how can we, moment to moment, ensure that these choices will support long-term health?

Instead of planning to start tomorrow, why not start right now?

But First, Here Are 5 Key Things to Know

1. Ask yourself, why is being healthy important?
Connecting our motivation to our purpose or values can be helpful in long-term success. Some patients have said, "My two-year-old inspires me. I want to not only set a good example for her, but be there to see her have everything she wants." Or, "I feel sluggish and tired most days. I know that applying some healthier habits will help me feel better and live more fully."

2. Create a plan
Begin with the end in mind, then develop a plan to get there. It's easy to know what we SHOULD do, and WHY we want to do it, but the HOW can be the most challenging part.

Each week, set a SMART goal that’s Specific, Reasonable, Attainable, Realistic and Time-specific. Make this goal small and achievable, and when you have reached that goal, add another one.

3. Be mindful
This means paying attention to your inner cues and sensations as they are happening. When we are mindful, we are better able to manage stress and make healthier choices around food and exercise. Are you truly hungry for those cookies, or are you feeding some other need?  

4. Seek support
Seek support from a structured program, or a friend or family member to keep you accountable. Share your goal with that person or group, or write your goal on a sticky note on your desk or fridge. Keep it in front of you as a reminder of what you want to achieve.

5. Start small
Try choosing a small goal, and stick with it until it becomes a habit, then choose another one. Do a little something, and do it every day.

Changing habits one step at a time will help to get you up the staircase in a much more reasonable way than trying to leap up all at once. Instead of waiting until January to make a "resolution," establish a sustainable habit today.