5 Fitness Resolutions to Try on for Size

By Erica K. Perkins, UVA Fitness Director  

Most of us have made resolutions to eat less, exercise more, give up smoking or get mental stress under control. But with even the best of intentions, most times we cannot stay committed longer than a few weeks. Why? Because our goals are too broad and take time to accomplish. 

This year, make your ultimate goal to appreciate yourself. By simply honoring your mind, body and spirit, the lifestyle goals you seek will follow. This year, talk positively to yourself by looking in the mirror and seeing what’s right instead of what’s wrong; thank your heart, lungs and muscles for carrying you up a flight of stairs and value your capacity to continuously learn. Most importantly, remember that a healthy lifestyle is a journey, not a destination. Be positive, realistic and open-minded to embrace your journey and then you will be triumphant. 

Here are 6 tips to turn resolutions into a way of life and 5 ways to sneak exercise into every day: 

1. Take one step at a time

One of the biggest mistakes is making too broad of goals. Be realistic as to what you can handle, otherwise your goal is doomed before it begins. If you want to exercise more and eat better, start with one of those and even break down smaller goals within the larger one. 

2. Write it down

Keep a daily journal with the specific goal written on each page. Journaling makes you accountable to yourself and enables you to track progress. Even if the goal is just increasing your daily water intake, create a chart with boxes to check each day that you drank additional water. 

3. Get around roadblocks

A roadblock is anything that sidetracks your desired behavior. If your goal is to walk 20 minutes each day, and it rains, you get sick or you have a hectic travel day, realize that this one day does not have to create a new pattern or ruin your goal. Roadblocks happen, so plan now for ways to go around them.  

4. Look back to move forward

If you have attempted the same resolution in the past but have not succeeded, what exactly went wrong? When you know this information, you can make preparations to avoid it this time. 

5. Find a buddy

Research concludes that the people who succeed at making lifestyle changes typically have exceptional support systems. Tell others about your objective or lure them into joining your goals. Having someone to workout with or quit smoking together can drastically boost your chances of success. 

6. Reward yourself

Lifestyle changes take time to develop and without that immediate response, many people get frustrated and quit. To prevent this, reward your behavior rather than the result. If you succeeded in meeting your expectations throughout the week, treat yourself.

5 Easy Get-Fit Ideas

Now that you know how to make a resolution stick for life, here are ways to start moving more in the New Year or squeeze in exercise even on those super busy days.  

1. Climb stairs

Seek stairs whenever and wherever possible and climb them 2 more times than necessary. For example, you work on the 3^rd floor of a building so take the stairs and when you get to the top, instead of walking to your office, walk back down the stairs and re-climb them. 

2. Park far away

Whether you are parking for work or for shopping, park as far away from the door as possible. Walk a lap around the parking lot for an added benefit. 

3. Strengthen at your desk

Before you sit down at your desk, tap the chair with your butt and then stand up. Do this 10 times in a row before you finally sit down. This will increase strength and stamina in your legs and make those stair climbs easier. Once you consistently do this each day, try adding it two more times throughout your day. 

4. Make the most of TV watching

During the commercials of your favorite show, do some kind of strength move – push-ups, crunches, core strengtheners. One to two sets during each commercial break will equate to a full strength training routine. 

5. Maximize meetings

Instead of meeting for lunch, coffee or any other sedentary purpose, ask the attendee(s) to wear comfortable shoes so you can walk and talk. By conducting just one of your meetings each day while walking, you’ll substantially increase your health and productivity. 

Remember all year long: Something is better than nothing!