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HARLINGEN – Get moving.

But start slow.

New Year’s resolutions often begin with health and exercise. Gyms are typically filled with new members wanting to get in shape, and often those members have put themselves on healthy diets.

But, after the initial rush and enthusiasm, the gyms become quieter as many of those new health enthusiasts revert back to their old routines. A few do stick with it, continuing in their commitment to lead healthier lives.

There are steps we can all take post-holiday season to give health-related New Year’s resolutions the greatest odds of long-term success, said Christopher Romero, an internal medicine specialist with Valley Baptist Medical Center-Harlingen.

“It’s important to find something you like and something you know you’re going to stick with,” Romero said. ”If you start a class or an activity that you just don’t enjoy, you’re not going to want to continue to do it. That is unique to everyone, and you need to find something that works for you and do your best.”

A personal trainer can make a difference in a person’s sticking to a New Year’s resolution for health, said Karissa Rodriguez, general manager at TruFit Athletic Club.

“There has been an increase of people who are starting their fitness training,” Rodriguez said. “We’re making sure they have access to classes, like yoga, cycling. If people have a personal trainer, they stay longer than those who don’t stay as long as we would like them to.”

Romero said it’s important to first consult a physician regarding physical activity. People should start slowly and ramp up activity over time.

“Start two to three times a week,” he said. “If you want to lead a healthier lifestyle, talk to your doctor and start moving. There is so much sitting in our lives now, but there are so many things you can do, even at home, to make fitness-related resolutions a success.”

Keeping long-term goals in mind can be a major challenge when it comes to a successful healthy New Year’s resolution. Romero said that all too often he sees patients trying to do too much, too soon.

“People start so strong, and they want to give 110%. They want to work hard, and they want to make changes, so they try to work out seven days a week,” he said. “They completely stop eating certain meals and that’s where we see people not staying with their resolution. They want to make a change that is temporary and fast, but what we preach all the time is lifestyle change. This is something you’re doing for the rest of your life.”

Exercise, however, has limited value without a healthy diet.

Dr. Ameer Hassan, head of the neuroscience department at Valley Baptist Medical Center-Harlingen, says a Mediterranean-style diet rich in fruits, vegetables, whole grains, fish, and olive oil can significantly reduce stroke risk by helping maintain healthy blood pressure and cholesterol levels.

“Regular consumption of foods high in potassium, magnesium, and fiber – like leafy greens, beans, and nuts – while eliminating ultra-processed foods and excess sodium, can strengthen your cardiovascular system and decrease your chances of experiencing a stroke,” he said. “Highly processed items often contain harmful trans fats, excessive sugar, and chemical additives that can damage blood vessels over time.”

Completely eliminating favorite foods is counter-productive to making long-term healthy diet changes, said Dr. January Hill, a bariatric surgeon with Valley Baptist Medical Center-Brownsville.

“Trying to completely cut out specific foods from your diet, especially those you enjoy, is not a recipe for long-term success,” Hill said. “Instead, we should all be thinking about portion control and moderation. Small changes, like cutting back on drinks like sodas and sweet tea, are simple to commit to and can show significant results over time.”

Hill said New Year’s resolutions can be an important tool to living a happier, healthier life.

“We all want to live healthier lives,” she said. “To be successful long term, it’s important to remember the ‘why.’ Making a commitment to healthier lifestyle choices isn’t just for us, it can also improve the quality of life of those around us that we love and care about.”

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