Elaine Gonya, Licensed Athletic Trainer, Aurora Sports Medicine
Institute
New You resolutions can begin anytime. However, before taking on a
list too cumbersome to handle, it may be wise to take a few moments to
reflect on previous “victories” experienced, challenges faced, and of
course, goals that went unrealized. What were the reasons why you
succeeded or didn't?
New year = New Year's resolutions?
Many sources site that the average American's New Year's resolutions
include common themes such as weight loss, smoking or drinking
cessation, spending more time with family, trying something new,
spiritual growth, taking a trip, and financial improvement. This time,
how about committing, really commiting, to a “life
change” that includes several of the most common resolutions?
If estimates are accurate, over 90 percent of New Year's resolutions
are not realized. Perhaps it's time to re-examine how resolutions are
designed to increase their success rate.
Generally,
people tend to choose a resolution that fits into one category of a
common wellness model (see diagram).
However, this time, when determining your new goals, why not focus on
setting small, attainable ones that incorporate more than one dimension
of wellness.
As small changes become easier down the road, gradually add new
challenges to improve your personal wellness. Before you know it, subtle
changes will have become part of your everyday life.
Research indicates that it generally takes about one month to create
a habit. If that's the case, is committing to a new personal goal for
one solid month, really that unrealistic? Of course not!
Here are a few simple suggestions for subtle changes that can add up
to significant wellness results when you make a commitment to improve
your quality of life. So, grab a pencil and let's get started on your
new wellness plan! By writing your “plan” down, you
have a better chance of achieving your goals.
From the categories below, start checking off items on each list
that you can actually commit to for the upcoming months.
While you are at it, add things to each category that fit your
life or goals.
Have ideas for other categories? Then add those that reflect
your life values or additional facets of what “wellness” means to
you.
In those new categories, take a few moments to jot down a few
realistic life improvements that you can actually commit
to for the next couple of months. Be sure to include one or two
activities that require some “stretching” on your part to achieve.
Don't forget to reward yourself for completing a goal. Pick
something that's a special treat just for you – and then use it for
motivation to remain on your path to personal wellness.
For most people, significant life changes occur when a person is
unafraid of change, and ultimately, unafraid to commit to something new.
The simple answer when you find yourself in the dreaded health and
fitness rut is to “get moving”.
Get moving today! Devote some time to actually planning your New
You resolutions.
Get moving today! Commit to a solid month of “moving!” Commit to
subtle changes until they are a habit. You have a better chance of
maintaining healthy changes, if you gradually increase your
commitment to your health.
Get moving today! Wellness is a personal choice. Choose to not
remain idle, but rather choose to do something
better!
Category: Simple diet changes
Add one or two more servings of vegetables or fruits per day
Decrease fried foods
Try cooking at home or packing a lunch versus eating out (Hint:
start with one day/week more than you do now)
Recipe modifications: type of cooking oil, low sodium, low fat
options, etc.
Moderate portion sizes – bigger is not always better!
Decrease alcohol consumption
Take a multi-vitamin
Category: Fitness program
Do something! Three to five days/week; 20 – 30 minutes/day
Set realistic, attainable goals. It didn't take one month to
gain 15 pounds; they certainly won't disappear in one month.
Find a work-out partner who will hold you accountable for
working-out or even working-out with you
Add variety and fun to your fitness! Join a league; learn a new
sport!
Category: Stress management
Volunteer once/month for a community service event
Schedule a time for your favorite hobby
Connect/re-connect with your spiritual side
Schedule a massage, plan a short “get away,” escape to a movie
Category: Emotional/mental health
Commit to improving your self-esteem/self-confidence
Seek resources that assist with conflict resolution or reduction
of personal “baggage”
Re-connect with an old friend who makes you laugh
For more information about this or other sports medicine topics, call
the Aurora Sports Medicine Hotline™ at 414-219-7776 or 800-219-7776.
Generally,
people tend to choose a resolution that fits into one category of a
common wellness model (see diagram).