January 2024

10 Fitness Resolutions for the New Year

Exercising is one of the best things you can do for overall health. With a new year upon us, now is the perfect time to make resolutions for more movement.

Stuck for ideas? Here are 10 resolutions to elevate your fitness—and health—in the new year.

1. Lace up your running shoes.

Physical activity can lower your disease risk and strengthen your bones and muscles. Recent research shows that running can help improve your mood and mental health, too. So, if your healthcare provider gives you the OK, consider starting a running routine.

2. Move 5 days a week.

Break the recommended 150 minutes of moderate-intensity weekly exercise into 5 days of 30-minute chunks. Two of those days should also include a full-body strength session.

3. Join a gym.

A gym can provide tools to help you stay fit: equipment, personal trainers, exercise classes, and pools. Look for a gym that’s within your budget. 

4. Hire a personal trainer.

A personal trainer can get you started with an exercise routine. They work in places such as health clubs, recreation centers, and yoga studios. Trainers can show you how to do exercises and help track your progress. Some gyms also offer members a free consultation.

5. Work out in the morning.

Start your day with your workout, before you get busy with other things. And here’s an added bonus: Research suggests early sweat sessions boost focus and healthy food choices.

6. Try something new.

Refresh your routine with new activities. Take a new exercise class or ask a friend to start working out with you a couple times each week.

7. Find community.

Start or join an exercise group, such as a walking club. You and your new friends can cheer each other on, making it easier to stick with goals.

8. Touch your toes.

Build a stretching habit. Greater flexibility can help you move more freely in your daily life, such as when you look over your shoulder as your back up your car, or when you bend down to tie your shoes.

9. Build a home gym.

Make room for exercise at home so you don’t always have to travel to the gym. You can do a lot with a set of dumbbells, resistance bands, and a jump rope. Add big-ticket items like a whole rack of dumbbells or indoor rower if you have space and funds.

10. Set clear goals.

Giving yourself challenging goals can generate the motivation you need to stay on track. But make sure they are realistic and specific. For example, don’t just aim to lift heavier weights. Give yourself a goal of working up to 10 repetitions over the course of 6 weeks with weights that are a certain amount heavier than you’re currently using.

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