Set small targets - for example, you could aim to run 5k by the end of January or even March, then gradually increase that distance each month.Other tips to maintain your fitness resolutions A New Year's resolution is a New Year's resolution for a reason - it's about implementing small changes and seeing an improvement over the course of the year, not changing drastically overnight. Not only to maintain your New Year resolutions, but because you can cause more damage to your health if you push yourself too hard. It's much more important for you to start off slowly rather than diving in at the deep end. If you have never really exercised, that's OK. You also shouldn't be trying to go from zero-100 as soon as January hits. Likewise, if you work late shifts but aim to get up at 6 am for a morning run, it's unlikely to be sustainable. For example, deciding you are going to work out every day if you have three children probably isn't doable. When you do that, your New Year resolutions become more about adding value to your life, rather than taking you away from the things you need to do day-to-day. Hodgson stresses the importance of setting realistic goals that take into account your current lifestyle. How can you maintain your fitness resolutions? For example, if you set out to lose a certain amount of weight and begin with high expectations, it can cause you to throw in the towel when changes aren't immediate, causing you to wonder whether it's worth it. But, when you have goals that aren't so vague and you can actually work towards them, it's harder to walk away.Īlso, when starting a new year with big health and fitness goals, it can be disappointing when you don't see the results you hoped for. It's easier to drop out of something if you don't have specific targets. Therefore, there is little way to monitor your progress and it's unlikely you'll keep up that motivation throughout the year. For example, ' exercise more' and ' get fit' are very general goals. People's New year's resolutions often aren't specific enough. Or, if people go from having a few drinks each week to cutting alcohol out completely, they miss it too much. "The 'new them' quickly evaporates when they realise that, when they went from not training at all to training daily, they didn't have time to do many other things in their life. A New Year's resolution starts with such hope and promise, which is gone within a few weeks," he says. "It's no wonder people have often given up their New Year’s resolutions by the end of January. Research shows that it takes approximately 66 days to form a new habit, so as hard as they are to start, they can be even harder to keep. Why do people give up their New Year's resolutions? You should build on that slowly and steadily, rather than aspiring to create a whole new version of yourself overnight." It may not have you in the shape you want to be in, but it works right now and it is keeping you alive. What you've been doing up to now works for you. Often when you set out to find a new you, you lose the current you that works. "This kind of thinking starts you off on a bad note. Hodgson says, although this New Year motivation is admirable, you might be setting yourself up for failure before you've even started. The new year is often an easier time of year to make these changes, with fewer social occasions and the thought process of 'starting the year fresh' coming to mind to help with motivation," he says. Perhaps they just want to start exercising for their overall health and fitness. They are often on a quest to find a healthier body shape, lose weight and have more energy. "Every January it's the same thing with many jumping on the whole ' new year, new me' bandwagon. What type of fitness resolutions do people tend to have and why does this motivation arise at New Year?įitness coach Ryan Hodgson has worked in the fitness industry the last 12 years, and he sees the same thing at the start of every year.
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