Keeping up with New Year’s resolutions

By Chelle Delaney: Quay County Sun

�This is a good day to start,� said Kerry Murphy on the first day of the new year as he briskly paced out two miles on a treadmill.
It seemed like the fitness center would have been packed on Jan. 1, with weight loss one of highest ranked resolutions for the new year.
Yet, it was just Murphy and Tom Foiland at Mesalands Community College�s Fitness Center. Two regulars who are exercise advocates.
Foiland was spinning the wheels on the exercise bike at mid-morning.
�I usually do about 20 minutes for cardiovascular. And then I do about 20 to 30 minutes another day for muscle tone,� Foiland said.
�I�m trying to maintain what health I�ve got,� Foiland said. �We take our health for granted, then the body breaks down and that�s because we didn�t take care of it.�
Foiland, who started exercising in 2006, said he dropped 15 pounds in the first six weeks of coming to the center.
With advances in exercise equipment, Foiland said, �there�s no limit to how fit a person wants to be.�
Murphy said he comes to the fitness center to get in shape and maintain his weight.
�It makes you feel so much better. You get into a habit and you want to come back.�
There are other reasons, too.
�I�m 78 and I want to make it to 98,� Murphy said.
How to keep those New Year’s resolutions
� Turn goals into specific behaviors: Plan to walk five minutes a day and increase the time by one minute each week until you reach 30 minutes. It�s better than saying you plan to exercise.
� Be realistic: Don�t set yourself up for failure. Set short- and long-term target goals, and make the short-term goals easy to reach.
� Chart your progress: Get a calendar and write down your healthy habit every day. Don�t leave it up to memory. Three days without doing the health habit is your sign that you may be slipping.
� Get back on track: If you have slipped, call a friend or family member and tell them you need encouragement.
� Keep your perspective: Missing two-to-five days of the behavior isn�t the end of the world. You’ve caught the slip early get back on track.
Source: University of Alabama at Birmingham, behavioral psychologist Joshua Klapow