Written By Cari Pierce
This year, don’t do it. Don’t make that New Year’s resolution to get in shape. We all know that come the stroke of midnight, after the confetti falls and the party horns go silent, we never keep our resolutions. In fact, don’t even think about the new year. Get more focused. Just think about what healthier choices you can make – each new day.
In short, don’t “bite off more than you can chew.” If you have a few pounds to lose, you probably already know more than a little about that, and you are not alone.
In 2004, various county entities, including The Partnership for a Healthier Carroll County, the Carroll County Health Department and the Carroll County Government, joined forces to collect information that would help them plan for and design better services to assist the community.
One result was a survey, conducted by the Center for Health Program Development and Management at UMBC, designed to assess the overall Carroll County residents on many issues, including health and contributing lifestyle factors.
According to the results, 58 percent of the participants were overweight or obese, as rated on the Body Mass Index, a “calculator” comparing a person’s weight with his or her height. Adults were more likely than children to be overweight or obese. Despite these figures, 59 percent were reported as not trying to lose weight. One-fourth of participants said they were getting no exercise each week and 50 percent were exercising for only 20 minutes one to four times a week.
And, when it comes to biting off more than they can chew, 73 percent said they were eating fast food at least once a week, with 13 percent saying they ate fast food more than three times per week.
The numbers just prove that fitness is a lifestyle issue for Carroll Countians; at least for more than half of us. It is not just about diet or exercise. It is about healthy living. If you identify with some of the statistics, let it motivate you to action.
“The best advice that I would give a person who is thinking about leading a healthier lifestyle is to do it one step at a time,” said Kim Goad, an American Council on Exercise-certified personal fitness trainer and lifestyle and weight-management consultant. “If you try to overhaul your life, cut back [on] your calories and exercise six times a week, that’s extremely challenging, very intimidating and [it’s] very easy to fail.”
Goad, who trains clients in her Westminster home studio, in their homes or at Merritt Athletic Club in Eldersburg, recommends that you start simple. Go for a short walk today. If you indulge in snacks, treats or desserts every day, cut them back to three times a week. Define what Goad calls a “minimally acceptable standard” for yourself – something, she says, “that you are 99.9 percent certain that you can achieve.”
“A lot of people setting their goals for a fitness program say, ÔI’m going to exercise five times a week’,” said Goad. “I find that for many people, that’s really hard to do. People, at first, need to set goals that they can achieve and make them feel successful. That might be walking the dog twice this week for a half-hour each timeÉ then take the next step.”
How often have you resolved to eat better and exercise? How many times have you joined a gym, bought new athletic shoes and stocked the refrigerator with healthy foods only to burn out two weeks later – resenting the changes, feeling deprived and lacking motivation?
That scenario is something Alison Manger-Weikel has seen all too often. “Weight loss, in itself, is difficult and, depending on how many changes you’re willing to make at one time and how hard you’re willing to work at it, losing weight is going to take time,” said the clinical dietitian at Carroll Hospital Center. “It really takes a good six weeks to develop a good habit, such as exercise.”
When you make a lifestyle change and quickly lose your motivation, that is the time to recommit yourself. Goad and Manger-Weikel agree that you cannot deprive yourself and expect to go from not exercising and eating fast food one week to exercising five times the next week and only eating salads. They propose that making a sustainable lifestyle change has to happen gradually if there is any real chance for success.
Both agree that everyone is different. Men, women, children and mature adults have different motivators and, among these groups, each individual has differing goals.
In general, Goad observes that women tend to be appearance-focused and want to look more toned. Manger-Weikel sees women struggling with weight loss because of the hormonal changes and metabolic shifts that occur with peri-menopause and menopause.
“When men tend to focus in on changing their eating habitsÉ and begin to incorporate some exercise, they can drop that weight,”said Manager-Weikel, “It’s very motivating [for men] and it’s very frustrating for women.”
Many men are also being advised by their doctors to get in shape. “Their motivation is just a little bit more health related, to reduce their risk for disease,” said Goad. That, too, is often the catalyst for seniors.
Many seniors are adjusting their diets to heed their doctors’ warnings about high cholesterol or too much salt. The Carroll County Family YMCA Branch hopes to get the county’s mature adults healthy and fit by increasing its age and ability-specific programs.
“Some of them absolutely amaze me with the energy they have,” said Misti Myers, the YMCA health and wellness program director. “And I’m constantly surprised at the shape that they’re in and the things they can do in their 70s and 80s, compared with other people who don’t really take care of themselves.”
As the age of the population in Carroll County has increased, the YMCA has developed numerous programs for active older adults and those seeking to be more active. The programs include classes in weight training: Twinges in the Hinges, an in-pool class focusing on join mobility and stretching; and Senior Fit, an exercise class that aims to increase balance, strength and flexibility.
The health trend is growing for older residents. Local adult residential communities and centers are bringing mature adults to the Y for its classes and other events. But that’s not the only trend to which the YMCA is catering.
Myers has met an increasing demand for family programs: classes that get parents and children exercising together. “I’ve really focused on some family programsÉ where the parent is getting the physical benefit with the child,” said Myers. “It’s a bonding experience for them.”
“Within the past year, we started out with just family Pilates,” said Myers, “And once that took off, we adapted it to yoga as well. Then, we had requests for a dance class that you could do parent-child, so that’s the newest offering.”
Introducing children to exercise at an early age is a key factor in battling the growing issue of childhood obesity. “For the kids,” said Goad, “I think it’s all about fun. You’re showing them that there’s more to life than sitting in front of the computer or video games or the TV.”
Manger-Weikel, too, supports a family approach to a healthier lifestyle, particularly with diet. Because of the often-genetic links for diabetes and heart disease, it just makes sense. It is also a motivator. Having an exercise or diet buddy – or making it a family initiative – can keep you on track with your goals. It gives you someone – other than yourself – to be accountable to about your daily activity or eating habits.
Don’t have a buddy? Manger-Weikel suggests using a food log instead. “If you have to write it down and face that you ate something,” she said, “sometimes you’ll think twice about eating it.”
It is a truism about self disciplines that there is no magic formula. Living healthy is no exception. It is the combination of many factors. Manger-Weikel’s and Goad’s best advice is: Get support, set reasonable expectations, start slowly, eat sensibly – using the food pyramid guide – use portion control, exercise regularly, switch things up occasionally to keep meals and workouts exciting, enjoy treats in moderation (one brownie, not the entire pan!), reward yourself for your successes, get a good pair of athletic shoes, replace destructive behaviors with healthy ones, see your doctor for health screenings, take a multivitamin and drink water.
“There’s no substitute for good eating and exercise,” said Manger-Weikel. “But people want the magic bullet.”
“I guess the best advice that I can give people in terms of exercise,” said Goad, “is to find something that you enjoy because that’s the thing you’re going to stick with.” In addition, she said, “As challenging as exercise can be, there is always a level at which you will be comfortable working and that you will be safe working at, no matter who you are.
“Find the true motivation for what you’re doing. For most people, motivation is not because my doctor wants me to do it or my husband wants me to do it,” said Goad. “Motivation comes from you, comes from within. Only you, in the long run, are going to decide if you’re successful or not.”
Are you still hoping for the magic bullet? Just focus on one healthier choice each day, stick with it and have a happy New You!
