Tips for a successful fitness New Year’s resolution

Jan 01, 2023 News

Kaieteur News – It’s that time of the year when we start penning our list of New Year’s resolutions or things we want to do differently. If fitness happens to fall into that list, you will find these tips useful in helping you stay committed to whatever your objective is.

It’s no sin to exercise in the comfort of your own home

As we have discussed before, fitness for everyone is different. For some, it may mean dropping a few pounds, or maybe gaining some weight. For others, it may mean building muscle mass or toning.

Staying committed can be a huge burden especially if you do not see results within a specific timeline. Don’t give up!

I came across an interesting article a while back that was medically reviewed by Dr. Carol DerSarkissian, a certified emergency physician in the United States that has actually been inspiring and motivating to me.

These tips were put together by WebMD and I could not have put it better myself. Even though these were shared before, it can serve as a great refresher that provides you with the encouragement you need to remain focused and committed to your fitness goals in 2023.

Do it for yourself. Studies show that people who are “externally motivated” — that is, they hit the gym just to look good at a class reunion — don’t stick with it. Those who are “internally motivated” — meaning they exercise because they love it — are the ones who are more likely to stay in it for the long run.

Remember to track your progress

Take baby steps. You would never try to run 10 miles on day one, right? When you do too much too soon, you’ll end up sore, injured, and discouraged. Take it easy as you get started. Maybe you only run a quarter of a mile your first week. When that becomes easy, you can make it more challenging.

Hang tough. No one has perfect form the first day of strength training. Every workout takes practice. You’ll get the hang of it if you keep making an effort.

Mix it up. Do different types of workouts to keep things interesting and to exercise different muscle groups. If the elliptical machine is usually your thing, hop on the stair climber for some cardio instead. Also, switch between machines and free weights when you strength-train. You don’t have to reinvent your entire routine every week, but you do want to shift it around a little.

Exercise with your friends can be fun and motivating

Don’t be your own drill sergeant. Half of all people who start a new exercise programme ditch it within the first year. It often happens because they can’t keep up the boot-camp pace they’ve forced on themselves. It’s better to work within your limits, and gradually get stronger.

Bring a friend. When your inner demons order you to hit the couch instead of the treadmill, a workout partner can steer you back in the right direction. It’s easier to bail out on the gym than on the friend who waits for you there. Studies show you’ll also work out longer when you have a pal along.

Show the clock who’s boss. Health experts say you should aim for at least 150 minutes of exercise a week (30 minutes a day, five times a week, for example), plus weight training at least twice a week. Can’t find room in your crazy schedule? Take a closer look. If you work too late to get to a gym, keep a set of weights at home. If you can’t do 30 minutes at once, break exercise sessions up into 10- or 15-minute bursts.

Get used to it. Your workout should be just as much a habit as brushing your teeth or eating breakfast. When it’s part of your routine, you won’t even have to think about it. In a few months, fitness can be a regular feature in your day.

Live in the present. So, what if you missed a week at the gym and polished off a pint of ice cream over the weekend? Leave the guilt in the past. You have a chance to get back into your routine today.

Keep it real. You’re not going to skim off 30 pounds in a week. Aim for something that’s realistic as a first step. For instance, increase your workout schedule from two to three days a week, or exercise for 15 more minutes each time.

Track it. Keep a fitness journal or use an app to record your progress — for example, how much you run, walk, or lift and the calories you burn.

Celebrate! It takes weeks to see real changes. Even a pound of weight loss or a pound of muscle gain is reason to reward yourself. Go out with friends, or spring for a new pair of jeans.

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