New Year's health resolutions

SIKESTON, Mo. -- With the holidays over, more people are focusing on making those New Year's resolutions.

The beginning of a new year brings an opportune time to start a new exercise program, get the home organized or learn a new hobby.

Kenny Stone, health and fitness director at the YMCA of Southeast Missouri in Sikeston, offered suggestions for keeping resolutions to improve health -- which are among the most popular resolutions made each year. He said setting and recognizing realistic goals is a first step to achieving a resolution, such as weight loss.

"What I see happening that makes people break their New Year's resolutions is they think they'll lose weight very quickly. The truth is if they can lose half a pound to one pound in a week, that's big. We watch too much TV and think we can lose 10 pounds a week and it's not realistic," Stone said.

It takes a caloric intake deficit of 3,500 calories to lose one pound, Stone explained.

"If you lose one pound a week, that's 52 pounds by this time next year," Stone said. "The time will pass whether they're losing weight or not so they might as well be exercising."

In addition to regular exercise, eating a balanced diet is also key to keeping resolutions, Stone said. He suggested getting healthy eating tips from the American Dietetics Association at myplate.gov.

"The main thing is being determined," Stone said. "If it's something you really want, you'll find time to do it."

While making those resolutions to improve physical health, it may also be a good time to look at mental health, said Christy Hicks, clinical therapist at Bootheel Counseling Services said.

"During the month of January when individuals are quick to make physical health goals, people should also be mindful of their mental health needs," Hicks said.

According to Hicks, there are several questions individuals should ask themselves: "Have you felt an unordinary sadness lately, perhaps a nagging anxiety; would you like to take care of a substance abuse habit; is there a history of mental illness in your family?"

It is important to evaluate the answers to these questions and more in order to determine your mental health. If emotions or problems become too much for someone to handle, Hicks urged them to seek professional help.

"Many times an individual will visit the doctor's office with a cold or flu, and no stigmas are associated with that appointment, the same should be true for mental illness," Hicks said. "Unfortunately, there are stigmas associated with mental illness and sometimes those stigmas keep individuals from seeking the help they need."

Jennifer Hartlein, director of fund development and public relations at Bootheel Counseling Services, encouraged everyone to look at their overall wellness.

"By taking care of your body physically you are able to keep strong and well nourished, which makes it easier to resist disease and overcome an injury," Hartlein said.

She recommended to not forget mind and spirit.

"A positive attitude goes a long way in combating stress and tension," Hartlein said. "When you feel good both physically and emotionally you get more enjoyment out of life."

Hartlein suggested a few tips on how to keep New Year's resolution throughout 2012.

* Create a plan as soon as possible. "Don't put off determining what you want to accomplish in the upcoming year," Hartlein said.

* Write down the resolution or plan. By writing it down on paper it becomes more realistic.

* Set practical goals. "Don't aim too high and set yourself up for failure," she said.

* Think about year round not just the New Year's. For example, if someone wants to lose 30 pounds this year set a healthy goal for each month, not the entire year.

* Remain flexible. "We never know what trials and tribulations we are going to experience in a year. By remaining flexible you can alter your resolutions as needed," Hartlein said.