JAN. 1 USHERS IN NEW YEAR, HEALTHY ASPIRATIONS

All over the world, people are looking in the mirror, stepping on the scale or pinching an inch -- or more -- and proclaiming, "It's time to get healthy!"

So now what?

There are a lot of things people can do for themselves, health experts say. But it's important that new health habits be carried out on a year-round basis, not just until the New Year's glow wears off.

Pat Pennington, nurse manager of emergency services at Southeast Missouri Hospital, said seeing a doctor regularly is a healthy habit more people need to develop.

Annual checkups are important, Pennington said. "People tend to put those off."

For women, regular mammograms and monthly breast self-exams are also important, "especially if you're over 40," she said.

Other resolutions for a healthier New Year include giving up cigarettes and other tobacco products and using a designated driver for celebrations involving alcohol, Pennington said.

Losing weight, eating smarter and getting more exercise are common New Year's resolutions, and health club workers are scrambling to keep up with customers interested in signing up.

"This is our busiest time of the year, right around Christmas, when everybody starts thinking about New Year's resolutions," said Michelle Doughten, fitness director at Universal Physique Fitness and Racquet Center.

"People always want to know recipes for healthy food or what's the best exercise program for them," said Scott Givens, a wellness specialist for Southeast Missouri Hospital's outreach program at Main Street Fitness in Jackson. "January's our busiest time of the year. People are making New Year's resolutions and thinking about what they can do."

"I think changing their dietary habits is important," Pennington said. "Cut back on fats and eat smarter."

"Moderation is the key," Givens said. "I tell people to avoid diets and make it a lifestyle change. Make it a lifetime commitment. Yo-yo dieting doesn't work. The weight comes off for a little while, but it comes right back."

Healthy diet and regular exercise go hand in hand, health experts say.

Doughten and Givens recommend developing an exercise routine.

"They want to be doing something cardiovascular or aerobic for at least 30 minutes at a time," Doughten said, and at least three times a week. "That's a goal. If you're just starting out, you're not going to be there yet."

It's not necessary to join a health club to exercise, Givens added. "If they don't like heavy-duty exercise, just walking three times a week to burn off excess calories helps," he said.

Doughten pointed out that it took time to get out of shape, and it will take time to start seeing results from a regular exercise program.

"Each person is different," she said. "We have a lot of people who say they feel better after a week or so. Usually within about a month or so, they can tell their clothes are fitting looser. And we re-evaluate them after about three months, and they can see they've lost inches here and there."

"Patience is really the key," she said. "You can lose 10 pounds in a week, but it's not 10 pounds you're going to keep off."

Dr. Walter Schroeder of Cape Girardeau said it's fine to make New Year's resolutions, but they should be realistic.

Schroeder recommends seeing a physician before starting an exercise program, and building up to an enjoyable routine.

"If you haven't exercised regularly since high school, don't go out and try to run a marathon," he said.

In some cases, getting more exercise "can be as simple as walking up the stairs instead of taking the elevator. You want to change your behavior," he said.

"I think you need to focus on specific behaviors, and try not to do anything too grandiose," Schroeder said. "Focus on goals that you can accomplish. As far as weight loss, don't just say, `I want to lose weight.' Set a goal, and make it a realistic goal. Don't say you want to lose 40 or 50 pounds. Try to lose four or five pounds a month."