If you’re looking to shed some pounds from your weight belt, slip into that slimmer wetsuit and take a giant stride into more challenging dive environments, it’s time to commit to some changes. Make 2012 the year to improve your dive fitness.

• A year in review. Before establishing a fitness plan, take an assessment of your current physical status. Talk to your doctor to develop fitness goals for the year and for nutritional guidelines to help you reach those goals. Consider your capabilities and make reasonable targets based on that information. You may want to get a dive physical to ensure you are fit to dive. If you’d like to see a dive physician in your area or if your physician would like a consultation, call the DAN Medical Information Line at +1-919-684-2948.

• Plan your fitness. Make a workout plan; be sure to incorporate cardio, strength training and flexibility exercises. Schedule time for your workouts in writing, then stick to them. After you’ve established reasonable goals, write in benchmarks you hope to achieve, and track your progress. This doesn’t apply just to pounds. Set goals to extend the miles you can run or reduce the amount of time in which you can do it. Always wanted to do a triathlon? Train for it! Recognize that setbacks will happen; don’t let them throw off your whole fitness routine. You can and will reach your goals if you stay dedicated. As you meet your goals, take time to celebrate the success of your hard work; it will help propel you towards your next benchmark.

• Buddy up. The buddy system isn’t just for diving. Knowing that a buddy expects you to meet them at the gym or to go just one more block can help you reach your goals. Support each other as you strive for better fitness.

• Take it to heart. One of the leading causes of dive-related fatalities is cardiac incident, particularly in divers over the age of 40. You can improve your cardiovascular health by incorporating regular aerobic exercise into your physical fitness routine. Take a brisk walk or swim approximately 30 minutes a day, five days a week. Or if you want a greater challenge, run or bike at least three days a week for at least 20 minutes. Vary your routine to challenge yourself.

• Eat healthy. Stock your fridge with foods low in sodium, saturated fats or cholesterol, and avoid trans fats. When picking proteins, choose nuts, lean meats and low-fat dairy products. Stock up on fresh fruits, vegetables and whole-grains. Be conscious of your portion sizes and eat a variety of foods. Wise nutritional choices help promote overall health and physical fitness.

• Enhance your education. If you plan to take on new diving environments this year, in addition to ensuring you meet the physical demands they present, make sure you have the proper training to dive in that environment. Enroll in a training course and continue your diving education to enhance your skills as diver.

DAN Can Help

Learn more about how you can improve your fitness. Read the “Dive Fitness” column available at www.AlertDiver.com. There you can learn about routines to enhance your dive fitness as well as how to make wise nutritional choices. You can also enroll in courses to learn more about dive fitness and dive-specific first aid at www.DAN.org. Enhance your diving experience this year with a commitment to fitness.