New Year’s resolutions can be attainable
graphic by Rob Zolman / valley journal
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The fresh start of a new year often prompts the desire for change, especially when it comes to our health; however, that burst of energy we feel on day one can fade over time as the reality of the work involved begins to set in.
Before long, the yoga mat gets pushed to the back of the closet, the dumbbells gather dust under the bed, and the elliptical more closely resembles a coat rack than a piece of exercise equipment. If you’ve tried to set New Year’s resolutions and failed, you’re not alone, but this year can be different.
I fully support those who embrace the excitement of the New Year but would caution resolution setters to set their sights on maintainable goals, not simply attainable ones. It can be discouraging to fail to reach lofty goals, making it harder to regain lost momentum, so start the year off right by exploring more manageable health goals. Examples include:
• Increase your water intake (aim for eight cups of water per day)
• Increase your physical activity (aim for 10,000 steps per day)
• Add more vegetables to your diet (add in one or two per day)
Once these goals become a habit, you can build on them. Creating long-term, sustainable change will make more of a lasting difference for your health than short bursts of extreme change. These small changes add up over the course of the year, and you may be surprised about what you have accomplished when you look back.
Exercise goals can also be broken down into manageable pieces. If you’ve been largely sedentary, start small and work your way up to longer periods of exercise. Don’t sit all day. Get up for frequent walk breaks or just move your body. Try a squat challenge if you are more advanced. The squat is one of the most functional exercises you can do. Start with three sets of 10, if you’re able.
Other tactics that can help you reach your goals include:
• Embracing technology – There are relatively affordable gadgets that can help keep you accountable, including pedometers and tracking apps to record your food intake.
• Find a Friend – Recruit someone who is on a similar fitness journey and encourage each other to stay on track. Sometimes just having a fitness partner can help maintain motivation.
• Celebrate Small Victories – You don’t need to wait until you’ve run a marathon before rewarding yourself. Tracking your food intake or workouts for two weeks is a victory. Being consistent with your goals for two weeks is a victory. Celebrate that. Just don’t use food as your reward. Find other ways to celebrate, like a new piece of fitness clothing or a new book.
• Add Some Resistance – Exercise bands and dumb bells can be affordable. Get creative with cans of soup or water bottles as well.
• Find Your Community – This is a bit trickier during a pandemic, but as you’re able to, seek out a fitness community to make working out more fun. Explore local community education classes and try something new. You might find you like it.
• Write Down Your Goals – Studies show that a higher percentage of people accomplish their goals when they take time to write them down and post them prominently. Positive reminders and mantras can also be helpful.
Be patient with yourself. Change takes effort and time. Keep in mind why you’re making this change and focus on that as your goal. Want to keep up with the grandkids? Want to get fit enough to enjoy hiking this coming summer? The reason behind the change, more so than the change itself, can help you sustain your new, healthier lifestyle, so set yourself up for success this year and take that first step.
