How To Set Reasonable Fitness Goals for the New Year
As the year draws to a close, some of us find ourselves making resolutions to put our best foot forward to welcome the New Year. Resolutions related to health and wellness, fitness, a dream vacation, or professional growth populate our list of things we want to achieve.
If you've got fitness goals on your New Year's resolution list, staying motivated can be a challenge, especially when the goals are too ambitious. Unrealistic targets often lead to frustration and make it difficult to stay on track.
Knowing how to start a new year right with achievable and sustainable goals can keep you motivated. So let's dive into how to set fitness goals for the new year you can stick to.
But as always, please consult first a medical professional to check your health condition and fitness level before doing anything so that you can get the most from your #healthgoals.
Do your best to work out at 12 days a month.
Setting goals for the new year is doing mindful eating and making a conscious effort to stick to them. Staying consistent is the magic ingredient for forming exercise habits and witnessing those awesome results. Start by setting a smaller goal that you're confident you can commit to—say, three workouts a week.
Plot your workout sessions.
Time to break out that planner of yours. Pop in at least 12 days each month when you can treat yourself to some well-deserved exercise. Once you've done so, set some friendly phone reminders on those special exercise days. Don't forget to throw in a note to pack your gym clothes or shoes if needed.
Share your plans with a friend or SO.
Make it fun and add a sprinkle of accountability. How about starting a little challenge to see who can conquer those 12 workouts first? It's all about turning sweat sessions into a friendly competition.
If things feel too easy or a bit challenging, just give your goal a friendly reassessment. You might decide to kick it up a notch, like aiming for a cool 16 workouts per month. It's all about finding that sweet spot that keeps you feeling motivated.
Consistently run 1 mile for six weeks.
This goal is perfect for someone who's been away from the workout scene for a bit and wants to boost his/her cardiovascular health. Building up your cardiovascular endurance doesn't just do wonders for your bones, heart, and immune system, but it also helps lower the risks of heart disease and type 2 diabetes.
Start small and sweet by tackling shorter distances, perhaps a cozy ¼ or ½ mile. Each week, sprinkle in a little more distance, like adding ⅛ mile to keep things exciting.
Cruise through it all at an easy, steady pace, and don't forget to celebrate your progress by jotting down how long you managed to run without a pause.
Throw in some mental mini-goals, like committing to one more block or keeping those feet moving until your jam finishes.
Aim for an average of 10,000 steps daily over the month.
Don't let the idea of hitting a strict 10,000 steps every day overwhelm you. How about shifting your focus to an average for the month instead? It's a friendly way to dial down the pressure and still stay on track.
Sprinkle some self-care into your routine. Plan those longer walks in advance—think weekends or lighter workload days.
Keep a trusty pair of sneakers in your work bag or under your desk, and you'll be ready for impromptu lunchtime strolls.
Track your daily steps with a fitness journal or app for that extra boost of accomplishment. Let's make every step count.
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Try a new workout for one week until you find what you really like.
Let's make fitness fun! Experiment with various workouts each month until you discover what you genuinely enjoy.
Make a list of possibilities like yoga, running, kickboxing, or even trampolining. Check out local gym or boutique class schedules, and pre-plan your sessions—they often have cool deals for newbies.
If home or neighborhood workouts are more your vibe, explore local running groups or snag a free trial from an online fitness app.
Do a set number of push-ups for one month to six weeks.
Let's boost that upper body strength! Think about adding push-ups to your routine. Set a goal for yourself—whether it's mastering that first no-knee push-up or conquering a set of 10. If the classic toes-on-the-floor push-ups feel a bit challenging, no worries! You can try doing inclined push-ups, knee push-ups, or combo push-ups.
Do a monthly eight days of rest.
When you're all gung-ho about hitting your fitness goals, it's normal to feel the urge to go all out every day. But hey, your muscles need a breather, too!
Taking a break gives your body enough time for recovery, so you can be all set for your next workout adventure. Start with at least two rest days a week, a mini-vacation for your muscles. And if you're feeling fantastic, sprinkle in some light movement on your rest days, like a leisurely walk or some easy-breezy yoga.
Do a stretch for 15 minutes after each workout.
Even if you're all about building those muscles, don't forget the magic of stretching. It might not be stealing the spotlight, but it's a fitness must to do.
Stretching amps up your flexibility, boosts your range of motion, gives inflammation a gentle nudge away, and keeps those injuries at bay.
Do a one-minute plank for a month.
Planks give your core, abs, and back muscles a serious workout. And it's not just about looking good. Having a strong core helps maintain a killer posture, waving goodbye to back pain, and dodging injuries left and right.
Even though planks might seem like they're just chillin', they're sneakily tough. Aim for two to three plank sessions a week, and watch yourself conquer that one-minute milestone like a champ.
Begin planks with a solid 20 to 30 seconds, then amp it up in 5-second boosts. If the toes-to-the-floor plank feels a bit much, no worries—start on your knees and work your way up.
Hydrate yourself with two to three liters every day for a month.
Sipping on water throughout the day is a game-changer, making sure you're well-hydrated before you even start breaking a sweat.
Now, the golden question is, how much water is the right amount? It depends on your activity level, diet, weight, and even where you live. Sneak in some hydration through water-rich foods, too. To make it a breeze, snag a jumbo reusable water bottle and keep it by your side, aiming to conquer one liter by a specific time.
Finish a 5K race in three months.
Thinking about conquering a 5k? It's a fantastic fitness goal, especially if having a race day circled on your calendar gives you that extra motivation boost. It's also a stepping stone for those eyeing a half marathon or marathon, helping build up endurance and stamina.
Give yourself a solid training runway. Pick a race at least 12 weeks away and commit to running three times a week. To make it even more enjoyable, rope in a running buddy for that extra dose of accountability and some social, fun vibes.
Be kind to yourself.
If you find yourself wrestling with a fitness goal, show yourself some kindness. Rather than being too hard on yourself, take a moment to appreciate your body for all the incredible things it has helped you achieve.
Next, give your goals a friendly reassessment. Make sure they're realistic and adjust if needed. And hey, it's the perfect moment to reconnect with your "why," the motivation that inspired you to tackle this goal in the first place. You've got this!
Why is it important to have a fitness goal?
Setting fitness goals is like holding the reins of your journey to progress. It's not just about moving forward. It's about having a built-in GPS to track your every step and stay glued to that fitness plan. Meaningful and motivating goals light a fire within, guiding you toward a healthier, fitter you.
These goals are like a personalized prescription for better health, offering clear, specific ways to elevate your fitness game while tailoring to your unique abilities and needs. It's your roadmap to success, one goal at a time.
#wemovetogether to a New Year Grounded in Wellness
Knowing how to set New Year fitness fitness goals means taking charge of your fitness journey. Craft goals that are realistically achievable—whether it's attempting a set number of push-ups or committing to workout sessions each month. Personalize your goals for clarity and watch that motivation soar.