Tips from the American Heart Association
Now that it’s one week into 2018, how is your New Year’s resolution going? If you haven’t made one yet, it’s not too late!
Polls show that while 41% of Americans make New Year’s resolutions, only 9% feel successful. Vague, non-specific New Year’s resolutions are likely to fail. If you want to get healthy, be specific about your goal and how you will achieve it.
With more than 60% of Americans being overweight and obese, many resolve to lose weight by exercising. The American Heart Association recommends exercising 30 minutes at least five days a week. For success in achieving your exercise goal, make the goal specific. “I will consume only 1,800 calories per day and burn more calories than I consume. I will eat salad for lunch and whole grain cereals for breakfast. I will bring my sneakers to work and walk at lunch for 30 minutes. I will walk my dog every morning for 15 minutes before breakfast.”
Simply ‘joining a gym’ doesn’t make you go. Make it a specific routine. ‘I will get up one hour early three days a week and go to the gym.’”
Nearly half of all Americans have high cholesterol. If your goal is to reduce your cholesterol, make the changes specific. “I will use low-fat or non-fat sour cream, dressings and cheese. I will eat tuna for lunch twice a week and cook fish for dinner once a week. I will eat whole grain bread. I will choose only lean red meat and eat it only on weekends. I will eat greens three times per week. I will choose salad or fruit as a side dish when eating out.”
Keep it positive. Avoid negative statements like “I will stop eating junk food,” and instead frame it positively, “I will eat fruits for snacks.”
Enter these goals on your daily “to-do list” and make them a priority. Make sure you enable yourself to achieve the goals. If you want to eat healthy meals, those items have to be in the house, available. You have to make a plan for success.
And don’t go it alone! Engage friends or co-workers – they’re likely to have similar goals, and who doesn’t need a little fan club when you succeed?
The American Heart Association is recognizing those who have already made a healthy lifestyle change. You can nominate yourself or a loved one for the Lifestyle Change Award, sponsored by Olivari Olive Oil. Download the nomination for at www.heart.org/greaterutica or call (315) 580-3960 to request one. Nominations should be emailed toheartofutica@heart.org by Friday, January 12th. The Lifestyle Change Award winner will be announced at America’s Greatest Heart Run & Walk on Saturday March 3rd at Utica College.