With 2016 less than a week away, many people are already contemplating New Year’s resolutions.

Whether it is to lose weight, make more money, start a healthier lifestyle, stop smoking or decrease your cholesterol, somehow we try to do something better for ourselves and our family.

Unfortunately, too many times resolutions are set so high that you have failed them before the new year has barely started. I believe in a healthy lifestyle, and I also believe if you have vices such as smoking and/or drinking, it is important to change them. Or, maybe your eating habits are out of control and the only exercise you get is picking up your mail out of the mailbox.

The New Year is a wonderful time to start something good — out with the old, in with the new.

In my experience, and personal opinion, the major New Year’s resolutions are: weight loss, start exercising and stop smoking, but how about more family time, less TV and computer time and increased spiritual time? They are also wonderful resolutions to set for yourself. Whatever you do, make it “doable.” To start an exercise program, the American College of Sports Medicine (ACSM) exercise recommendations are the following:

•Cardiovascular (aerobics, swimming, biking, running, etc.); 3-5 days per week, 57-94 percent of your maximum heart rate, 20- 90 minutes per session, large muscle groups continues in motion.

• Muscular strength (weight training, BODYPUMP, Powerflex or any other weight training classes); 2-3 days a week or more (make sure each muscle group rests 48 hours before you do strength training on that same muscle again), 8-12 repetitions, 2-4 sets of 8-10 exercises. Major muscle groups, full range of motion with a controlled speed.

• Flexibility (stretching, Yoga, Estelatte); 2-3 or more days a week, go to mild discomfort, hold 15-60 seconds each for 3-4 reps. Static or assisted stretch, no bouncing.

Before you start any exercise program, make sure you check with your doctor if you have any of the following:

• Are a male 45 years and older or a female 55 years and older.

• Family history (such as heart disease, high blood pressure, high cholesterol, etc.)

• If you are a smoker.

• If you are a “couch potato.”

• If you struggle with obesity.

• If your blood pressure is more than 140/90 or you are on medication for high blood pressure.

• High cholesterol (greater or equal than 200)

• Blood sugar levels (pre-diabetic, diabetic)

I have not met a doctor who does not recommend exercising. But for your own sake and wellbeing, having a doctor’s clearance will help us trainers to set you up on the program that is suitable for you.

This leads me into how to be successful with your New Year’s resolutions:

• Join a YMCA. When you join a YMCA in N.C., you can go to any YMCA in N.C. at any time!

• Join a reputable weight loss program such as Weight Watchers to help you get on the right track.

• Set goals that are recommended by the ACSM or other reputable fitness organizations.

• Make a contract with yourself, schedule your workouts, plan your dinners, set reasonable goals for at least 2 months in advance (dinners at least a week in advance).

• Become active as a family! Just because someone is not overweight does not mean they are healthy or do not have to exercise. Doing this as a family makes you more successful.

• Don’t give up! If you fall off the wagon, climb back on!

Right now and for the month of January, the YMCA has no joining fee! We are ready for you — are you ready for us?

Ester Marsh, Associate Executive Director JF Hurley Family YMCA