Happy New Year! Welcome back to school. I hope you got some rest and had fun over the break.
It's that time of year again: time to polish up the old resolutions or pick up some bright and shiny new ones. Are you bursting with resolve? All revved up to lose 40 pounds, quit smoking, get in tip-top shape and stop drinking coffee all by the end of January? Many of us have these or other lofty and impossible goals. I know all about this. I've been there. But I'm older and wiser now, or so I keep insisting to my eye-rolling teenager.
I read a good quote recently: "A New Year's resolution is something that goes in one year and out the other." Too often that is the case, especially when we set our sights too high. We expect far too much of ourselves, then feel bad when we inevitably fall short. Does that mean we shouldn't try to make changes? No. It just means we need to be sensible about it.
I'm all for goals and very much in favor of enthusiasm. And I know you need to make some changes if you're going to be healthier. We all do. But at the risk of raining on your parade, I'm here to urge you to use moderation when you set your resolutions, just like you used moderation with your New Year's Eve partying. No? Bad example? Well, I trust you know what I mean.
If you are determined to make some lifestyle changes, more power to you. I'm your biggest fan and strongest supporter. But I recommend you start small and go slow. You didn't get this heavy, or this out of shape, or this dependent on caffeine overnight, right? So don't expect to reverse it overnight. The most lasting change happens incrementally. Cut out dessert on weekends to start. Ten minutes of walking a day at the beginning. Switch one cup to decaf at a time. Hardly dramatic or glamorous, I know, but effective for most lifestyle changes. Remember the old story of the tortoise and the hare? Slow and steady wins the race.
Here's an illustration from my old, wise life. A year and a half ago, I was in a car crash, smacked by a red-light runner and spun hard. The resulting back and neck injuries kept me on the couch for a while. When I was ready to get moving again, I felt like mush. I wished I could get in good, hard shape fast, but I was afraid I might re-injure myself.
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On the advice of a friend, I joined a beginner's running program in February. On the first day, we ran exactly one minute at a time, followed by five minutes of walking. Repeat only five times, then go home. It was a piece of cake, and even I could do it. The next week we ran for two minutes at a time. Then the next week for three. You get the idea. To make a long story short, we increased a little each week, and in October I ran my first half marathon at age 50.
I'm bragging, I know, but I'm proud of myself, as anyone who achieves a goal has a right to be. I know in my bones, however, that if I hadn't done it one tiny step at a time, I would have failed, early and often.
If I can do it, you can do it. Slow and steady. Don't trash those shiny goals. Just take them out one at a time, and take your time. Set yourself up for success, and, eventually, you'll get there.
Notable exceptions might include smoking and drug use. Certain substances are easier to quit cold turkey. But for most big lifestyle changes, baby steps are best.
Peggy Spencer, M.D., is a board-certified family physician. She has been a UNM Student Health physician for 17 years and a Daily Lobo columnist for three years. She is co-author of the book 50 Ways to Leave Your 40s, released last March. Drop your questions in her box in the lobby of Student Health and Counseling, or e-mail her directly at Pspencer@unm.edu. All questions will be considered, and all questioners will remain anonymous. This column has general health information only and cannot replace a visit to a health provider.
