new year health resolutions

New Year Fitness Resolutions: Ideas and How to Stick to Them

Are you looking into New Year Fitness resolutions? You aren’t alone, as a staggering number of people promise to become more fit in the new year. In fact, 91% of resolutions are fitness-related!

It’s the time of year where people will make every possible New Year resolution. Although research suggests that about 91% of the population will set a New Year’s resolution for fitness but by February only 8% of those will still be following through. But this year will be different, right?

Think about how many times have you resolved to eat better, get more sleep, and get in shape only to fall off the wagon a few weeks later. If you’re like most people, you’ve been there. Maybe you’ve even made it a few months into your workout routine before calling it quits. Well, admit it or not, we all have challenges with keeping our New Year’s resolutions.

Whether you need some ideas for a New Year fitness resolution or you want to know how to stick to it, consider the following advice.

Why are New Year Fitness Resolutions so Popular?

It’s the beginning of a new year, and most people are making resolutions to get healthier and happier.

This time of year, many people are joining gyms, signing up for personal training sessions, and shelling out cash to buy new workout equipment for their home. The fitness industry is booming right now and it’s no secret why. People are wanting to take control of their health with the onslaught of the pandemic, and that they have the power to make changes in their lives if they are willing to put in the work.

But what resolutions are best in terms of fitness?

Where to Start: Try Something You Might Like

It might sound obvious, but no New Year fitness resolution will stick. If you hate running, then there is no need to torture yourself by running 5 miles every morning at the crack of dawn.

One of the big keys to sticking to a fitness workout is finding something you like to do. There is a large number of options for workouts that you can do at home as well as at the gym. If you aren’t sure of what you like, try a mix of options until one, two, or even three workouts become favorable for you.

You’ll learn over a period of time in terms of what workouts you like the most. Keep in mind that your preferences may change over time, or even as your age.

Fitness Workouts and Challenges for the New Year

Ready to hear about some great New Year fitness resolutions? According to the American Heart Association, you should be getting at least 150 minutes of moderate exercise each week.

These are some specific ideas you can put into action for 2022 and beyond.

Train for a 5K

What is a 5k, why should you train for this distance and what are the benefits? A 5k, or 5,000 meters, is a common distance for a race for runners of all ages. You can choose to train for an organized race or simply build up to running 3.1 miles for your health and overall fitness. Keep in mind that planning to run a 5k does not necessarily mean that you are planning to run a 5k race or for a 5k charity.

A 5k distance is generally considered an ideal distance for a first race, as it is an attainable distance for most runners and is challenging enough to be a meaningful accomplishment.

5k Training Plan

If you are training for a local 5k, you can try out a basic 5k training plan to get familiar with the distance.

If you feel like you want to take on a 5k training schedule, take a look at the ones below that are available as free printable downloads.

Once you successfully run a 5k, you can enter a race if it helps to motivate you. You can also gradually increase your distance to 10k, half marathon, or even marathon distance.

Integrate a Daily Walking Plan

Running isn’t your jam? Try a daily walking plan instead. Walking is linked to many health benefits, including increased longevity and improved mood. But how do you get started on a daily walking plan?

The first step is to pick a time of day when you won’t be distracted and walk for at least 10 minutes. You can gradually increase as you become more fit.

If you have a job, go for a walk after your lunch break. If you commute, designate a portion of that time to walking — even if it is just a few minutes here or there.

new year fitness resolution

Hold a Plank

How is your core strength? Holding a plank is beneficial for building core strength which can help aid in your day-to-day life, including posture.

Meanwhile, holding this pose helps to alleviate back pain, improve core stability, and can improve overall posture. You can perform this as a static or dynamic pose. All that is needed is good form and a straight line from head to toe and core. Try to hold this pose for 30-60 seconds and work your way up to longer.

If you cannot do a plank try the Forearm Plank instead and work your way up to a full plank.

How to do a Plank (Correctly)

  • Lie on your stomach facing the floor.
  • Prop yourself up on your forearms and toes holding an isometric plank for as long as possible.
  • Make sure your back is straight and your weight is distributed evenly.
  • Keep your neck in line with your back, not looking up or down.

How to Stick to a New Year Fitness Resolution

Now that you have some ideas for a new year’s fitness resolution, the tough part is sticking with it. The good news is that we have some tips to sticking to your fitness goals through the year, and even for life!

Have a Plan in Place

One of the best ways to make sure that you stick to your fitness plan is to have a plan or routine that you stick to. Make sure your schedule has time set aside to work out.

If you do not have a schedule that allows you to work out, sit down and come up with a schedule. Planning is the best way to make sure you are successful. Make sure that you have access to all of the equipment you need. If you do not have access or do not know what equipment you need, your local gym is a great resource.

Make a Vision Board for Fitness Goals

You can also create a vision board to keep your goals in front of you. You can even consider your goal to be your New Year’s resolution and make it a part of your identity.

You can even turn your vision board into a mantra, repeating positive phrases each day such as:

“I will exercise every day.”

“I will lose ten pounds.”

“I will become strong and toned.”

Make a List of Your Goals

If a vision board isn’t your style, a simple list can help you start working out and even keep you motivated. Make a list of all the things you need to do to start achieving your goal. Writing things down is a great way to keep track of everything you have to do and stay accountable to yourself.

Reward Yourself for Milestones

One strategy is to make sure that you reward yourself for sticking to your fitness goals. This way, you will be motivated to keep going if you see that you have already achieved your goals (which will motivate you to set more goals for yourself).

This doesn’t necessarily mean that you have to give yourself things like vacations or expensive material items, but it can mean that you take some time to do something that you enjoy. Keep in mind that your main goal should be to make sure that you are healthy, but getting into shape and achieving some fitness goals are ultimately things that will help you feel better about yourself. If you need some extra motivation, treat yourself to a massage, or go see a favorite band in concert.

Get Help with a Personal Trainer

Maybe you have a lot of weight to lose or some very ambitious New Year fitness resolutions and goals. A personal trainer can help keep you accountable every step of the way, including overcoming setbacks and challenges.

The right personal trainer can inspire you and help you stay on track. When you have a trainer, you are accountable to someone else, so that can really help to keep you on track. You also have a coach to motivate you when you’re feeling tired or discouraged, giving you that much-needed boost to keep going.

If you decide to hire a personal trainer, make sure you find one who is certified and experienced. Here at Generation Fit, we are excited to help you with your fitness goals, no matter how small or ambitious. Please contact us today and we can help you develop a customized plan to conquer 2022!