It’s almost a new year, the time of the dreaded “R” word — resolution. Did you make any new year’s resolutions?

For the majority of people, the number one resolution is to lose weight and get in shape. Their intentions are good, but ultimately, many people fail in their resolution attempt. Why?

Because resolutions don’t work, say the experts. In general, resolutions tend to be very broad in scope with undefined timelines and no built-in reward system. For example, if your resolution is to exercise for 60 minutes every day, while your intentions are good, do you really expect to be able to commit to 420 minutes of physical activity every week, week after week?

Not surprisingly, for most the answer is “no.” So what is a person to do?

First, pick one goal. The chances of success are greater if you focus. Let’s say you pick increased physical activity as a goal. Next, pick an activity you enjoy.

If you don’t like water, chances don’t pick swimming or a water sport. Maybe you haven’t been active for quite some time, so physical activity is new to you. It is highly recommended that before you start any activity, you talk it over with your primary care provider first.

It also helps to tell someone about your intentions. If someone else knows, there is more of a tendency toward accountability. You know someone is in your corner, so it motivates you to succeed.

Walking is a good choice for most people who want to increase their physical activity. It’s generally something everyone can do (one foot in front of the other, right?) One of the reasons many people fail at their physical activity resolutions is because they start out too vigorously and expect immediate results.

The answer is to start slowly and work up gradually until you are walking for around 30 minutes a day on most days. This is the recommended amount of time for most adults to get the greatest health benefit.

Start with 10 minutes of walking (or five minutes if that is what you can do), for a week, and then increase your time in five-minute increments until you reach 30 minutes.

This may take a month or more, depending on the individual. Try not to get discouraged. Your commitment to increase physical activity — notice we don’t say “exercise” any more — is an admirable one and you are to be congratulated.

It goes without saying a good pair of shoes is a must. Without the right equipment, it’s easy to get hurt. When people get hurt in the beginning of doing an activity, they often decide to give up. Also, whatever activity you choose, it’s generally more fun to do if you have someone to do it with.

So now you have a manageable goal with defined objectives — walk five minutes on most days, with the ultimate goal of 30 minutes of walking per day on most days. If you get to 30 minutes, and you feel ready, increase your time, by five-minute increments, until you have reached the desired amount of time that feels right to you.

Now that you have reached your goal, it’s reward time.

Rewards act as great motivators to continue your efforts. How about a new pair of walking shoes? Lunch with a friend? That new bestseller you’ve heard so much about?

Go ahead. You’ve earned it.

Ann Bloom is a nutrition program assistant for the OSU Extension Service in Wallowa County. She can be contacted at 541-426-3143.