Each January, fitness centers see a surge of fresh faces working to get healthy in the new year. In fact, dieting or eating healthier, exercising more and losing weight were the top three resolutions in 2019 according to Statista. Yet, research has consistently shown that 90 percent of New Year’s resolutions are never realized. Give yourself the best shot of beating the odds and enhancing your wellness by following these simple but effective fitness resolutions.
Find a fitness buddy
Connect with someone who is invested. In an ideal world, this is someone working out alongside you. Research from The American Society of Training and Development showed that people are 65 percent more likely to meet a goal when they share it with another person. Plus, their chances of success increased to 95 percent when they regularly met with their partners to check in on their progress.
The Society of Behavioral Medicine found group workouts may be especially effective. They did a study that showed working with a partner, especially in a team format, not only improved performance, but doubled the workout time of those who exercised alone.
Don’t have someone willing to sweat it out with you? No problem, an accountability partner can help too. This can be a professional you hire to guide you through workouts or simply a trusted friend or family member who calls or texts remotely with helpful reminders and encouragement.
Make it daily
Resolve to do something active every day. Recognize that you won’t always be able to squeeze in a trip to the gym or an hour-long bike ride after a busy day, but commit to finding opportunities to keep moving in some way every day. Whether you take a brisk walk around the neighborhood or complete a mini workout in your living room, set aside at least 15 minutes for activity on days you haven’t scheduled a full workout or when fitness plans fall through.
A popular study from the European Journal of Social Psychology determined it takes 66 days to make or break a habit. So, if you begin practicing daily discipline in your fitness goals today, you will cement your commitment to staying fit by April.
Do something new
Try something new this year. Getting in shape does not have to translate to countless hours on the treadmill or jogs at the park. While creating an active routine is important, the physical activities you choose can — and should — vary. From Pilates and yoga to surfing, cycling or dancing, there are no shortage of calorie-burning activities that you’ll actually look forward to completing.
These basic, overarching fitness resolutions will help you keep the more specific ones you set — whether you want to lose a certain number of pounds, be able to do 10 pullups or improve your heart health. And remember, although the new year is a natural motivator for setting goals, you can start anew on your fitness objectives any time of the year. No excuses, get going today.
Nemiah Rutledge is the founder and owner of Body Paradox, a Jacksonville-based fitness company that provides corporate and personal fitness training. For more information on his exercise programs and philosophy, visit BodyParadox.com.