Elizabeth McQuern - writer

By Elizabeth McQuern

(special feature published March 2008 in the Indianapolis Star)

Thinking about getting into better shape after a less-than active winter (or few years)? Need to improve your nutrition and kick start a fitness program? You're in good company.

Step one is forgiving yourself. Harsh winter weather dictates that we spend less time outdoors being active, and with just a few too many holiday treats, it's easy to put on a few pounds without even realizing it. Step two is taking action -- but not too fast. Moderation and consistency are the keys to improving your health.

Gradual changes

It's important to pace yourself, according to Tim Drudge, a sports performance specialist with St. Vincent's Sports Performance Center. "If you've never started an exercise program before, you'll want to consult a physician or your health care provider," Drudge said. "And even if you're experienced with fitness and exercise but haven't been at it for awhile, taking a slow approach will be better, because you're more likely to keep at it if you don't overdo it at the very beginning. That's one of the biggest potential downfalls."

Assess your fitness level with the help of your doctor or a trainer. Then define concrete goals, such as walking briskly for 30 minutes three times a week, and keep a written log of your progress for inspiration.

Fitness should be fun

Be sure to find a fun fitness activity so you'll be more likely to stick with it. "Create a workout environment you enjoy," advised John Everhart, director of Rehab and Fitness Services at Riverview Hospital. "No one wants to work out in a dark basement with no music. Who wants to run on a treadmill facing a wall rather than a television? Whether you join a gym or are working out at home, create an environment that you enjoy so that you will look forward to your workouts rather than dread them."

And skip the crash diet. Drastically cutting calories means slowing your metabolism and a feeling of deprivation. Instead, start by cutting out the obvious culprits, like junk food, sugary coffee drinks, and alcohol.

"It's important to change your habits gradually, and set small goals for yourself," said Angie Micinski, a registered dietitian with Wishard Health Services. "Make sure you're getting enough fruits and vegetables, whole grains, and other foods with lots of fiber, which will help fill you up. Typically, people will see, when they begin to exercise, that they feel better and are less hungry."

Top mistakes people make when starting or restarting a fitness/exercise program:

Waiting for motivation to strike - improving your health habits will become self-reinforcing before long, especially once you see results, and that's when the motivation will kick in. Until then, do whatever it takes to get yourself to the gym or outside for a bike ride.

Doing too much too soon - too drastic a change with exercise or diet will be tough on your body, and be more difficult to maintain.

Measuring success by pounds alone - you'll gain muscle mass (which is heavier than fat) as you become more active, so the scale may not reflect your progress.

Drastically reducing calories - your body needs a balanced and healthy diet to maintain the energy to be active, and eating too few calories will slow your metabolism and frustrate your fitness efforts.