The end of the year usually introduces a spirit of determination as people around the world begin planning their New Year’s resolutions. January 1 is the perfect time to start fresh and begin new habits; however, by Valentine’s Day, most resolutions have already fallen by the wayside. Any guesses as to how many people stick with their New Year’s resolutions all year? Reportedly, it’s pretty grim—less than 9%.
According to a 2024 Forbes Health survey, the most common resolutions for adults in the United States are
- Improved fitness (48%)
- Improved finances (38%)
- Improved mental health (36%)
- Lose weight (34%)
- Improved diet (32%)
While the goal itself is important, setting a practical strategy to achieve it is just as important. Keep reading for a few tips on staying motivated and tackling your New Year’s resolutions.
Break Big Goals into Bite-Size Chunks
As mentioned above, if your goal for the new year is to get healthier and exercise more, you’re not alone. But if you bite off more than you can chew right off the bat – like signing up for a marathon in February when you’ve never run before – you’re likely setting yourself up for disappointment and probably an injury or two. It’s great to have lofty goals to work towards, but setting smaller goals each month that build toward your big goal will set you up for success.
If your goal is to move more, start by walking. The Centers for Disease Control and Prevention (CDC) recommends that adults get 150 minutes of moderate-intensity activity, like walking, per week. To start, try walking 30 minutes daily, five days a week, like during your lunch break.
On top of the physical benefits of more movement, there are tons of mental perks. According to a Proceedings of the National Academy of Sciences study, college students who took quick, 10-minute walks performed much better after moving on both cognition and memory assessments.
Find an Accountability Buddy
Traditionally, people are much more likely to stick to something if they have a partner to hold them accountable. Find someone in your sphere (or make a new friend!) who has similar goals and work towards them together. Lay out your goals, how you plan to achieve them, and how your buddy can support you. This might look like texting a screenshot of your workout summary to each other, going on a walk during lunch together, or trying a new fitness class together.
Do it at Your Desk
According to the CDC, most people live sedentary lifestyles, with one in four adults sitting for more than 8 hours per day. But between work and other responsibilities, finding time to build extra movement into your day can be tricky.
Instead of writing it off altogether, try squeezing a few minutes of exercise at your desk every couple hours. Below are a few moves that are good for your body, can be done with minimal space and no gym equipment, and will leave you feeling rejuvenated and ready to return to work. Do you have an office buddy who’s working towards a fitness goal? Meet in the breakroom once or twice a day and work through these exercises together.
Looking for a sample routine to get started? Try the below exercises.
Calf Raises
- Stand on one foot and raise your heel off the ground, rising onto your toes. Use two feet if you cannot perform a single leg calf raise.
- If helpful, place your hands on a wall or the back of your chair for balance.
- Complete three sets to around three reps shy of failure. If you can perform more than 30, add some resistance.
Elevated Push Ups
- Place your hands on the edge of your desk, shoulder-width apart.
- Step your feet back so your body forms a straight line from your head to your heels.
- Slowly lower your chest to the desk, then push up and away to the starting position.
- Complete three sets of about five reps less than your max pushups. If you can do 15, then aim for three sets of 10.
Elevated Side Plank
- Place your forearm on a desk and rotate your body so you are perpendicular to the ground.
- Step your feet away from the desk so you are in a straight line from your head to your heels.
- Maintain this position for 20 to 45 seconds and perform two sets on each side.
Chair Squats
- Stand with your feet shoulder-width apart, facing away from the chair.
- Squat back down towards the chair, and stand back up as soon as you feel the cushion contact your glutes.
- Complete three sets of 15.
Lunges
- Take a forward step and lower your back knee to the ground.
- Press through your front foot and raise back up to the starting point.
- Complete ten reps before switching legs. Complete three sets.
Elevated Bird Dog
- Place your left hand on the desk and raise your right hand.
- Keep your right foot on the ground, straighten your left leg and extend it behind you.
- Repeat the pattern by alternating in the opposite direction.
- Perform three sets of 10 on each side.
Take a Break
Saving the best, and possibly most important, tip for last. Even with the best intentions and a partner to keep you on track, losing focus and getting off track is possible. Some days, you may not have the motivation, or your body isn’t up to it.
If you miss a few days or weeks, don’t write it off altogether or punish yourself. Instead, be patient with yourself – renew your commitment and try again. Nobody is perfect, but you can’t reach your goals if you don’t keep trying.
Find a PT
If your resolution revolves around fitness or movement, it’s important to pay attention to any aches and pains you may feel and address them before they become a bigger problem. Use our interactive map tool to find a physical therapist in your area to get to the root of your pain. We are dedicated to helping you regain your energy and live a healthier, more active life, so schedule an appointment with a Confluent Health Family therapist today.