Change is hard, and — let’s be real — healthy change can seem impossible sometimes. Not so fast with those negative thoughts! Start with these six smart steps and set yourself up for success.
The start of another year is arriving and it’s time to think about New Year’s resolutions. What would you like to see more of in your life? A little less of? Do you have some concrete plans? Or maybe you have a vague goal in mind, but you have no idea how to get there?
Some of us know exactly what we want to work on each year, while for others, we need a bit of a jumpstart. If improving fitness is on the list of resolutions you’re considering this year, check out these suggestions to set yourself up for longterm success that lasts beyond January:
1. Define your ‘why’ to make your fitness goals personal
Why do you want to improve your fitness? Is it so you can wear a particular outfit on a particular occasion — like that stunning wedding dress on your special day? Maybe you want the energy to keep up with your active kids or grandkids at this summer’s beach vacation. Is there a sport you want to try (or be better at), or a particular sporting event, like a 5k walk/run or 100-mile bike ride?
Find a reason that inspires, motivates and drives you to stay on track — bonus points if the event is tied to particular date. Nothing motivates like your personal story — combined with a deadline!
Once you have your personal motivation in mind, use the “SMART” model to help define specific goals. Your fitness objectives should be:
S: Specific – What, exactly, do you intend to do?
M: Measurable – Set a way to track progress and monitor accomplishment.
A: Achievable – Make your goals realistic.
R: Relevant – Does it pertain to your personal “why”?
T: Time-Sensitive – How often will you do perform a certain exercise? Or, when do you intend to have this goal accomplished by?
Example: During the work week, I will take the stairs instead of the elevator on my way to work to increase my step count and aim for 10,000 steps per day. I will check my fitness watch before I go to sleep each night to determine whether I reached my daily step goal.
2. Get a fitness assessment
Whether you are active or haven’t worked up a serious sweat in more than 10 years, it’s important to assess your current fitness level before jumping into a new exercise routine. While you may have an idea of your ability to engage in certain types of physical activity, a fitness assessment will determine your current status and compare results against average values based on gender and age. The assessment also will provide benchmark measurements for later comparison.
It’s important to assess your current fitness level before jumping into a new exercise routine.
Fitness assessments are completed by a trained fitness professional and should evaluate the five components of physical fitness, including body composition (for example, waist circumference), cardiorespiratory endurance, flexibility, muscular endurance and muscular strength. While fitness assessments come with a fee, it may be a smart investment. Be sure to consult your physician before starting a new exercise routine.
3. Set an exercise budget
If you plan on purchasing a gym membership, new running shoes or new equipment such as dumbbells, exercise bands or medicine balls, establish a reasonable budget that fits into your current financial plan. If you’re hesitant to commit to reoccurring fees or gym contracts, consider lower cost at-home streaming services, free YouTube fitness videos, or free activities like walking, running, cycling, and working out at home.
Sometimes there may be a cost involved, but if it also comes with an effective social motivation for you, it might be worth it.
Remember, however, that often we stick to plans that we set with other people. Take an exercise class with a friend or find a free group that is already meeting for walks, runs or bike rides. The commitment you make to “show up for other people” might also help you “show up for yourself.” Keep this in mind when looking for options that fall within your budget. Sometimes there may be a cost involved, but if it also comes with an effective social motivation for you, it might be worth it.
4. Create your fitness schedule
Design your physical activity program based on your current fitness level and SMART goals, while keeping your time availability in mind. Because it’s often difficult to find time to be active, block out time on your calendar as you would any other work meeting/task or event. Can’t squeeze a full work out in today? Don’t sweat it. Park farther away from the grocery store or take a 15-minute walk at lunch. Any additional physical activity is better than none at all.
Block out time on your calendar as you would any other work meeting/task or event.
Be sure to build variety into your routine and allow adequate time for recovery, especially after weight training. Participating in a unique mix of activities, such as running, yoga and swimming not only reduces your likelihood of getting bored but also your risk for injury and burnout.
To gain important health benefits, The U.S. Department of Health and Human Services recommends that adults are physically active each week for at least:
- 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (for example, brisk walking) each week and two or more days of muscle-strengthening activities (lifting dumbbells, for example) that work all major muscle groups;
OR - 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (for example, jogging/running) each week plus two or more days of muscle-strengthening activities that work all major muscle groups;
OR - An equal mix of both moderate- and vigorous-intensity aerobic activity each week plus two or more days of muscle-strengthening activities that work all major muscle groups.
5. Build a strong support system
You’re not in your fitness journey alone! Confidently announce your commitment to becoming more fit to co-workers, family members and friends. Recruit workout buddies to help you stay on track and/or consider joining a fitness-related group to hold you accountable. Online groups count, too! These individuals will help you overcome barriers, avoid slip ups and encourage you to continue working toward your personal goals.
6. Maintain a positive attitude
Starting your new fitness journey with a positive attitude will set you up for success. It will be easier to stay motivated and confident in the beginning. Use your personal reasons why and your SMART goals to keep you on track when things get hard.
You will need to be prepared to recognize and challenge negative thoughts and resist the temptation to slide back into old habits.
Remember, you can’t expect yourself to bench press your body weight in just a week or run a marathon after a few weeks of training. Your fitness journey requires time, patience and realization that you won’t be able to perform at your best every day.
Eventually, life will get in the way. You will need to be prepared to recognize and challenge negative thoughts and resist the temptation to slide back into old habits. Because setbacks will likely occur, maintaining a positive attitude, a sense of kindness toward yourself, and a willingness to jump back in after a setback will all be part of your “smart step” toolkit to becoming a better you.
Don’t forget, committing to your fitness is actually a lifelong journey where there is joy and a sense of accomplishment to be found at each stage of the process. So — enjoy the journey to your personal goals, and we’ll see you next year to set a few more!
