Key to keeping your resolutions? Plan well
By Millicent Martin
Zeal! Magazine
Old habits are said to die hard, but they can often be changed with the right amount of planning.
You might want to cut back on smoking, eating or gambling. Maybe you want to take a class or add exercise and organization skills to your life.
Setting and obtaining goals are possible for people of all ages.
I think it can be a good thing if you plan for it, set realistic expectations and expect it might take more than one try to get it right, says Beth Lebo, a psychologist at Dunn Center, which is based in Richmond.
People get to the place where theyre ready to make a change, and this is a traditional time to do that, Lebo says. Its a chance to put into action the plans youve been thinking about.
Lebo doesnt advise making resolutions on the spur of the moment.
Any time of year is a good time to make a change for the better, Lebo says. It doesnt have to be the new year. It takes time to decide what you want to change, takes time to prepare, and once you have things in order it takes time to make the change.
Those who want to quit smoking should do research, such as talk with their doctor about nicotine patches or other helpful medicines, and find support groups, she suggests.
If you wake up one day and say youre done smoking and you dont have anything in place to help keep focused on the goal, youre setting yourself up to fail, Lebo says.
Preble County YMCA has some new equipment that staff hope will help reduce failure in sticking to an exercise program.
The MobileFit system is like a computerized personal trainer that can customize workouts and personalize future routines based on the results. Executive director Ben Davis says the equipment wont replace personal interaction with staff, but it gives the Y tools to track usage and help determine whos falling off their plans so they can offer help.
Davis says the Y includes a 12-week connection with a fitness counselor with memberships. Theyll help each client set goals and make plans, as well as call them if they havent appeared recently.
It takes about 12 weeks to fully integrate exercise as a habit, Davis said.
It can help to start a New Years resolution early in the year if you havent been consistently exercising the year before, Davis says. However, as long as you start sometime, anytime is a good time to start. Today is always better than tomorrow, he says.
Some suggestions Davis offers:
Make goals challenging but reasonable and attainable by breaking them into smaller chunks. Making an all-or-nothing goal of losing 30 pounds can be counterproductive, he says. Instead, he encourages setting a goal of losing two pounds a week over a period of time.
Start slow and build up. Endurance and strength will increase over time. Dont get discouraged doing something today will help. Strength training is especially important for those 50 and older, Davis says. Working out can build bone density, counteract osteoporosis and help posture. Some exercise classes are geared to the older population, and other areas such as yoga and pilates are gentle enough for many seniors.
Seniors should check with their insurance companies to see if they offer a Silver Sneakers program that completely pays for a fitness center membership.
Especially for weight loss goals, share them with friends and family and seek their support. That can make you more accountable.
Consider group exercise classes they can make exercise more fun and they provide positive peer pressure to attend.
Sometimes taking a look at New Years resolutions can be broader than working on a specific area to improve such as exercise evaluating mental health is also important.
Lebo advises those whove had a difficult 2006 or rough times during the holidays to seek help from a therapist or talk to friends, family members or their doctor to make 2007 more enjoyable.