Fit for Duty. . . Fit for Life! “Fit for Duty…Fit for Life!” is a lifestyle-based column provided by USPHS Dietitians Making and Keeping Health-Related Resolutions Submitted by CDR Kirsten Warwar, USPHS It’s January. The holidays are over. The new year has begun, and the resolutions have been made. Many individuals will have already forgotten about their resolutions by the end of January. Wouldn’t it be nice to actually keep those resolutions? There is no time like the present to take an active role in what you are personally doing to improve your health. This article will discuss what to consider when making resolutions and how to achieve success. First let’s talk about what a resolution really is. A resolution is a decision to do something or to behave in a certain manner, and it usually requires the reformation of a habit, often a lifestyle change. Resolutions are really just long-term goals. In a Fit for Duty…Fit for Life article published last year (March 2009), we discussed the stages of change and goal setting. The principles discussed in that article are very important to keep in mind when developing a resolution and working toward the intended changes. To keep your resolutions this year, you need to accomplish two things: First, you need to analyze your current behavior and second, you need to set a few well-developed short-term goals. If you have already made a resolution, examine it. If you have not yet set a resolution, think about the steps of change to guide you in your decision. Is your resolution what you really want and need to change? Is it the right time to make that change? Are you ready to change? Do you accept that you need to do something different? Once you have conducted this self-analysis, you are ready for the second step, goal setting. Setting a series of goals is a good way to work towards achieving the result that you have stated in your resolution. This is the action stage, which involves modifying behaviors that will lead to achievement of your resolution. Setting short-term goals is vital to achieving results in the action stage and being successful in keeping your resolution. Make sure your goals are S.M.A.R.T. for success: Specific – Be as exact as possible. Instead of saying that you will “be healthier,” say that you will “eat 3 pieces of fruit on most days.” Measurable – Use numbers to quantify frequencies and amounts. Instead of saying, “I will drink more milk,” say, “I will drink 3 glasses of fat-free milk per day.” Achievable – Can you actually attain the goals that you are setting for yourself? If you are not physically active, instead of saying that you will work out “for 90 minutes 4 days per week, ” set a more achievable goal to start out with such as “walk for 15 minutes, 3 days per week,” and then gradually increase the intensity and duration. Realistic - Saying that you will never eat dessert again is not realistic for someone who really enjoys those foods. Start out by limiting the amount of times you eat dessert, like 2 times per week, and limit the portion. Time Sensitive - Specify a timeframe for your goal. Instead of saying “more often” to determine how frequently you will eat fruit, say “twice a day, 4 days this week.” Be sure to write down your S.M.A.R.T goals and review them on a daily basis to stay on track. Revise them as needed as you work toward keeping your resolution. Here are some additional thoughts to help you identify a New Year’s Resolution that you will finally keep! Start small and focus on the positive. For example, you may want to eat more fruits and less desserts and candy. The goal could be: I will eat fruit for dessert at dinner at least 5 days this week. Set a goal around one of your meals if you identify areas for improvement. Do you eat breakfast? If you do, does it contain fresh fruits and a source of protein? How about dinner? Do you frequently eat out? Are your portions too large? One example would be: I will eat breakfast 6 days this week containing 1 piece of fruit, 1 cup of a whole grain, and 1 protein serving. Examine your exercise habits. Think about what activities you enjoy doing like rollerblading, walking, yoga, or jogging. Set a goal of increasing your physical activity. An example of a goal could be: I will take the stairs at work instead of the elevator at least 3 times per day, 4 days this week. Develop a personal fitness plan that complements your lifestyle. The key is to find a variety of activities you enjoy. You don’t have to belong to a gym or need expensive equipment. Analyze your daily and weekly fitness routine. Decide what time of day you are most likely to be at your best to exercise. Determine how much time and how often you feel you can commit to exercising. Make personal appointments to exercise. Write them on your daily planner, or identify an exercise partner. Remember, make your resolution goals measurable, realistic, and specific so that you are likely to keep them. Being healthy is vital to life. Just as you spend many hours committed to your job, so shouldn’t you spend the time that it takes to be committed to a healthy lifestyle? This can only enhance your quality of life. So, there is no time like the present to invest in your well being. If not today, when? Be S.M.A.R.T. Get started today! For additional information related to topics discussed in this article, refer to the following Web sites: To learn more about goal setting, visit: http://family.samhsa.gov/be/goals.aspx and http://www.cdc.gov/physicalactivity/growingstronger/index.html Personalized eating plans and interactive tools to help you plan and assess your food choices based on the Dietary Guidelines for Americans: http://www.mypyramid.gov/ An easy-to-keep activity log and goal setting worksheet: http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/07_keep.htm MyPyramid Tracker, an online dietary and physical activity assessment tool: http://www.mypyramidtracker.gov/ Note: The series “Fit for Duty. . .Fit for Life!” is a lifestyle-based column that has been provided by the USPHS Dietitian/Nutritionist Professional Advisory Committee (D/N-PAC). Look for “Fit-for-Duty. . .Fit for Life!” articles throughout 2010 addressing various issues related to weight management including diet and exercise tips. Current Issue Front Page