Looking to improve your health in the coming year?

Experts say that we had best not make a new year’s resolution about it because there is only a 6 percent chance that any of us will keep these promises to ourselves. A much more effective approach would be to make a plan of action for the next six months incorporating small changes and simple steps.

Because most health problems are the result of our lifestyle choices, the plan should be simple, using small steps toward achievable goals that improve health. Here’s a three-month example with the goal of improving nutrition/weight loss and getting more exercise.

Month One

On Wednesdays and Fridays, leave your desk for 30 minutes during lunch and walk several blocks. Find a work mate who will join you. Over time expand your distance and your pace. Return to your desk and enjoy raw veggies, a piece of fruit and a carton of yogurt or cup of cottage cheese or a handful of nuts.

One weekend a month, replace alcoholic beverages, sweet energy drinks and soda pop with sparkling water laced with lemon, lime or berries and replace processed snack foods with nuts.

On Mondays and Thursdays pre-prepare a fruit smoothie for breakfast or lunch and visit your local recreation center for an after-work workout. Look for an activity the kids can enjoy at the center while you’re working out.

Month Two

Continue or adapt Month One routine to suit your schedule and add:

For Saturdays or Sundays:

Make a plan for an outdoor sports or fitness activity that will last for several hours.  

Read the ingredient label on the foods you purchase and eat most often.

Turn off the television for a day and plan alternate activities.

Prepare/cook a meal with members of your family and eat it together.

Month Three

Continue the above two-month routine and:

Put together your plan for months four, five and six.

Include in your plan a schedule for any health screenings or checkups (both medical and dental) known to be overdue.

If uninsured, seek out programs/resources at no or low cost.

Think about larger considerations: Cutting down or quitting the use of tobacco and setting a weight-loss goal and explore a diet program

Think this routine could only be for women? Wondering where’s the beef? OK, guys and gals, design your own simple steps into a six-month action plan and send it to me at Public Health. What’s your action plan for pursuing wellness in 2010?

 Linda Trenbeath is a health education specialist for Clear Creek Public and Environmental Health. She may be reached at ltrenbeath@co.clear-creek.co.us or by calling 303-679-2386.