It’s that time of year again, time to focus on your New Year’s resolutions. Many people begin an exercise program but abandon it before Easter. However, you can increase your chances for long-term success if you follow these five simple tips to achieve your fitness goals.
Determine Your Readiness
Make sure you’re both physically and mentally ready to start an exercise program. Tell your doctor you want to begin a fitness regimen. Once you have been physically cleared to proceed, consider your mental readiness. You are more likely to succeed if you have confidence in your exercise ability, receive encouragement and support from those closest to you, and participate in an enjoyable form of exercise.
Create a Plan
Before you start your exercise program, answer these three questions:
1) When will you exercise? Identify three days and times that are convenient for you and stick with those days so you are working out at the same time each day.
2) What type of exercise will you do? The best type of exercise is one you enjoy. Don’t worry about what everyone else is doing; pick an exercise that works for you.
3) How much time will you spend exercising? Start with as little as ten minutes per session and slowly build up to at least 30 minutes per workout.
Bring a Friend
You may know someone who has also resolved to start exercising in the new year. Begin your fitness journey together. It will increase your chances for success and you’ll have more fun. For this to work, you have to find an exercise that both of you enjoy. This might be a challenge, but it’s worth it since an exercise partner provides you with a support system, a positive social experience and inspiration. There will be times when you don’t feel like working out and a partner can be just the motivation you need to get going.
Take It Easy
Think of your resolution as a lifelong commitment to a healthier lifestyle. You are much more likely to be successful if you take it easy at the beginning. For instance, you may see people exercising at a very high intensity, but you should start with low-to-moderate intensity workouts. You may see people engage in a diverse array of physical activities, but a 15-minute walk three days a week is a great place to begin.
Be Realistic
One of the biggest problems with New Year’s resolutions is they can be extremely impractical. Setting goals is a great idea, but make sure they are realistic and feasible. Think of it like building a house. Start slow, develop a solid foundation of fitness and then build upon that foundation as your fitness improves.
Focus on the S.M.A.R.T Principle to set smart fitness goals for the New Year.
Your goal should be:
S for Specific – Make sure that you clearly define your fitness goal. Vague goals do not give you enough direction; you need to know exactly what you want in the end and make it clear on when you can say you did it. For example, don’t say, “I want to lose weight.” Instead, say, “I will lose five pounds by doing x, y and z.”
M for Measurable – Your fitness goal needs to be something that you can actively track. Break down your big goal into smaller, measurable goals. For example, “I will lose one pound by week four” or “I will lose another two pounds by week eight.”
A for Achievable – Do you have the time, money and resources to achieve this goal? If you set a goal that is not attainable, you risk demoralizing yourself. For example, do you have the time to work out? Can you afford a gym membership? Adjust your goals accordingly, so that you will be able to attain it in the end.
R for Realistic – Don’t set yourself up for failure. While your goal should challenge you, it should be realistic and achievable. It should also be relevant to you. Is your goal aligned with your life and direction you want it to take?
T for Timely – When do you want to achieve your goal? Give yourself enough time to achieve it, but not too much time because then there won’t be a sense of urgency. For example, “I will lose five pounds in six months.”