January signifies the new year and a time for a new start. It doesn't have to be January in order for you to make changes to better yourself, but for many, it's a great starting point.
New Year's Resolution Statistics
According to an article from Forbes, the most popular resolutions for 2024 were exercising more and improving fitness (48% of participants), losing weight (34%), saving money (38%), and improving diet (32%). Fitness-focused goals such as exercising more, eating healthier, and losing weight were also top resolutions in previous years.
The survey found that the average resolution lasts just 3.74 months. Only 8% of respondents tend to stick with their goals for one month, while 22% last two months, 22% last three months and 13% last four months. The type of goal does matter, as well as your plan to get there.
How to Meet Your Fitness Goals
Committing to becoming healthy and fit is one of the greatest things you can do for yourself. Goals like saving money, traveling more, or dressing better are all great aspirations, but your wellness is crucial to being able to enjoy any of those things. Here are some ways to start and continue your fitness journey.
1. Choose specific obtainable goals
"Get fit" is a great overarching theme, but it can mean a lot of different things. Be specific so you have something tangible to shoot for. Some people may choose a weight or clothing size goal. Others may choose to run a certain number of miles or exercise a specific number of times a week. All of these things help keep you accountable.
2. Find activities that you actually enjoy
If you hate running, don't do it. Find something that you enjoy or you will struggle to get it done. There are plenty of great options. Hiking and kayaking are great for outdoor types. You may take up boxing or yoga. There are a lot of ways to move your body. Choose one that you enjoy doing.
3. Identify an accountability buddy
You don't have to have someone to go with you to the gym every day or check-in to make sure you went for that jog. That strict mentality puts you in a position to be dependent on someone else in order for you to achieve your goals.
Accountability can be as simple as telling someone your goal and asking them to check in with you on occasion to keep you accountable. If they want to join you, that's even better!
4. Don’t eat foods you don’t like
Kale is not for everyone. You don't have to change your food preferences to be fit. Less doughnuts and more salad does not mean no doughnuts and only salad. Think about eating your snacks in moderation and find healthy things that you actually enjoy. Don't force it.
5. Drink more water
It sounds easy, but we all struggle with it. Consider carrying a reusable water bottle and filling it throughout the day. Drinking more coffee or soda doesn't count. If you need help staying motivated, consider healthy water additives or fruit like lime or lemon for flavor. Proper hydration helps boost metabolism and energy, and promotes overall wellness.
6. Don’t force fitness into your schedule
If you can't make it to the gym between work and picking up the kids, don't force it. When there is a time crunch, you are opening yourself up to excuses. Make sure your activities fit into your day. This could be a simple as 20 crunches when you get up, a walk on your lunch break, or a hike or walk with friends or family. There are plenty of at-home workouts to try. Getting a quick couple of reps in between meetings or at the end of your lunch break is "fitness snacking" and can add up to real results over time.
7. Prioritize allowing your body to recover
Recovery is key. It is one thing to be motivated, and it is another to listen to your body. You can't lift heavy weights every single day. You can't work the same muscle groups without a break. Allow your body the proper time, sleep, and nutrition to recover.
Enjoy Your Fitness New Year's Resolution
Fitness goals don’t have to start on January 1, or look perfect to be effective. The most successful resolutions aren’t built on extreme rules or short bursts of motivation, but on realistic habits that fit into your life. By setting attainable goals, choosing activities you enjoy, fueling your body in a way that feels sustainable, and prioritizing recovery, you create a foundation for long-term success. Progress may not always be linear, but consistency and self-compassion go a long way.
Whether you’re just getting started or recommitting after a setback, remember that every small step forward supports a healthier, stronger version of you, this year and beyond.