How to stick to your New Year’s fitness goals
Q: I intentionally didn’t make any New Year’s resolutions, realizing that I never follow through on my fitness goals. I still want to get healthier but do it in a meaningful way.
A: Unfortunately, the majority of those with resolutions throw in the towel just a week or two after making them, so you’re not alone. This leads to stress and frustration, zapping motivation and confidence.
Most resolutions fail because they lack a well-defined plan of action. A goal is a thought, something we want/hope will happen, but it needs a catalyst. This is where a step-by-step plan of accomplishment comes in. Plan of action tips include:
Set schedule. This requires looking at your free time and then deciding how much of it you will devote to your goal each day. Having a calendar, journal or fitness tracker is strongly advised when it comes to charting progress and helping make your commitment stick.
Be specific. Naming a goal is one thing, but nailing down the how, where, when and why is critical. Vague: ‘I’m going to go to the gym more often”. Definitive: “I’m going to the gym Monday, Wednesday and Friday mornings at 9:00 to take an aerobics class.” Remember to keep your plan challenging but realistic.
Review. Once you have outlined your plan of action, look it over to ensure you’ve included all steps in an organized fashion. As your healthy habits become established, you’ll want to continue progress by making updates, such as adding an extra day, increased duration or different type of exercise.
Many experts believe that it takes two to three weeks to form a habit, so focus on the positive, especially when first starting out. Don’t forget to acknowledge your efforts and how much healthier you are becoming each day. Among numerous proven benefits, exercise lowers blood pressure, supports your immune system and provides a wonderful outlet for pent up stress.
Psychologically, any plan can become boring after a while. It can also come with unexpected circumstances that may derail your progress for a short time. Put this knowledge into your tool belt so that if things go wrong, you are prepared. For example, waking up to find your legs are too sore from yesterday’s workout to go for a run today. Built into your plan is an allowance, such as taking the day off from running and replacing it with a gentle stretching class. Fortunately, real setbacks are few and far between and don’t affect longterm success. As for boredom, stave this off in advance by choosing activities that you enjoy, and by varying your routine. If you’ve always wanted to learn to ski, or play racquetball or run a 5K, go for it, whatever piques your interest.
Lastly, it is important that you don’t overdo it physically, especially if you are unaccustomed to exercise. For peace of mind, discuss your plans with your doctor and adjust if need be.
Most resolutions fail because they lack a well-defined plan of action.