Play it safe with your New Year’s resolutions

DAVIS-MONTHAN AIR FORCE BASE, Ariz. -- At the beginning of every year, 40 to 45 percent of Americans will make at least one New Year's resolution.

Can you guess what resolution is made by most people? The top New Year's resolution pledged by many individuals is working out to lose weight or just exercising to be more active.

Regular exercise, coupled with sensible eating habits, is the key to feeling and looking good as well as passing the inevitable PT test.

If you have been out of the exercise game through the holidays, you will need to take it slow. Begin with being a beginner. Take baby steps to success instead of trying to accomplish your goal all at once. Pushing yourself too hard too quickly will end in failure and could cause personal injury as well.

Keep in mind that:

- 25 percent fail after the first week
- 35 percent fail after the first month
- 46 percent, less than half of the people that began the year with a plan and high hopes, will continue after six months.

Don't be discouraged by those numbers. Just make sure you have a good plan to follow. Before you get started with any physical routine, ensure you have the proper footwear and personal protective equipment for the activity you are about to perform.

Here are some tips to help you make it from resolution to goal without injury:

Warm up - Warming up before your workout slowly gets your blood flowing and your muscles ready. A good warm up will help prevent injuries.

Exercise - Start out slow. Don't overdo it on the first day. Gradually increase the intensity and duration over the course of time. As said before, take it slow, crawl before you walk. Don't go out to Sunglow Road and try to run five miles on the first day. If you do, then chances are good that your resolution won't see day two.

Cool down - Take the time to let your muscles and body gradually cool down rather than stopping abruptly. Trains do not stop on a dime and neither should you.

Stretching - Always stretch when you are done with your workout.

Hydration is always important, whether it's hot or cold and no matter how long you workout. Make sure you drink plenty of fluids before, during, and after your workout. Don't let dehydration kill your performance or your resolution.

Please use this information to reach your goal safely. Well, now you are set to begin 2011 with a bang. On your mark, get set, GO!