Good advice for getting fit What you need to know to keep that pesky New Year's resolution

Joey Holleman

Jan. 6, 2009 (McClatchy-Tribune Regional News delivered by Newstex) -- Here it comes again, the New Year's resolution rush to the health clubs, fitness centers and walking trails.

But before you pick up a dumbbell, lace up the running shoes or hop on a treadmill, you need to get in the right frame of mind. Here are some suggestions from health professionals who want those January resolutions to turn into long-term routines.

Ansel Holback, director of the wellness center at Tri-City Leisure Center in West Columbia

"The main thing I tell (the New Year's resolution crowd) is to start out slow. Make sure you do something you're going to stick with. You don't build habits by jumping in with both feet first."

Start with 20 minutes of exercise and work your way up, drink plenty of water and monitor your diet.

"Those are three things that anybody can do and make a tremendous change in their fitness level and in how they feel."

Holbeck also suggests checking with a doctor before starting an exercise program, especially if you haven't exercised regularly and have any history of health problems.

Rebecca Everling, manager of Cycle Center Spring Valley and fitness instructor

"Sit down with a piece of paper and write down your goals. The best way to meet the goals is to put them on paper. And have specific goals to achieve by a certain time.

"Set realistic goals. Just focus on 30 minutes of exercise a day. When you set that little goal, you get inspired to want to do more. Don't overwhelm yourself. Remember, you're not going to see results quickly, but if you get sore quickly, you might give up."

Tim Graham, certified personal trainer and nutrition specialist

"I don't like weight-loss goals. Instead of saying you want to lose 40 pounds, take out a size smaller pair of pants or a size smaller dress and say you want to get into that. As you progress, throw away the old (larger) clothes."

While eating the right foods gets much of the attention, Graham thinks people should focus on eating the right amount.

"For most people, the biggest problem isn't what they eat, but that they eat too much of it. You can eat healthy foods and eat too much. The key word in everything is moderation."

Debbie Bellenger, manager of Lexington Medical Center's Health Directions Wellness Center in West Columbia

"The biggest mistake is trying to start from ground zero and go full steam five to seven days a week. That's not realistic. Just go two or three days a week -- one day off and one day on.

"Pick an activity that you like. It can be as simple as walking with a friend. Anything that's movement-related."

She noted that one reason senior citizens tend to be loyal exercisers is they come to the fitness center to see their friends.

"You'll stick with it better if you find a friend or an exercise buddy," she said.

Newstex ID: KRTB-0044-30870816