Secrets to a Lasting Resolution?

Think Realistic and Fun

Written by Sofia Gaskins, Personal Training Coordinator, UVA IM-Rec Sports
Edited by Arin Mitchell, Fitness Coordinator, UVA IM-Rec Sports

It’s January, and everyone is talking about losing weight, getting stronger, or healthier. 

During the first weeks of January, gyms are filled with people trying to attain their holiday “goals”.

Slowly, but surely, this massive number of people dwindles until the devoted gym goers are left doing their usual routine.

New Year’s Resolutions get a bad rap because they “don’t work”. But it’s not that resolutions themselves are inadequate: The problem is we often make ones that are unrealistic and ineffective.

Set a Specific, Attainable Goal

Goals such as “Lose weight” or “Be healthy” are too general, making them difficult to achieve. And while your goal should be challenging, it should not be impossible to reach. Doing too much too soon will only lead to injury or other negative outcomes.

A good example might be to exercise 4 times this week, or enjoy one soda a week (instead of every day).

Make It Fun

Keep a positive attitude. If you view exercise as a punishment or something that is not enjoyable, chances are you won’t stick with it. Try new activities until you find one you love. Then continue to mix things up to avoid burnout.

Take Small Steps

People often want to lose weight in a short period of time, so when they “fail” because they do not see immediate results, they quit! Setting short-term goals that are reasonable to reach is important to ultimately achieving a big goal. You can’t lose 50 pounds in two weeks or get a degree in one month, but you can lose 1 to 2 pounds a week and take classes every semester. Don’t focus on the numbers you see on a scale. Instead, think about the many benefits you reap with a commitment to exercise – improved health, stress relief and more energy.

Be Accountable (but Flexible)

Each month or week, check in with yourself on your progress. See whether you need to change something to stay on track. Although it is smart to have a routine and specific plan for exercise, if something comes up (which it will), be willing to change your workout to a different day or time.

Likewise, if you don’t reach your weekly goal, don’t stop trying. Being flexible will ensure success. But don’t let repeated excuses (“I don’t have enough time to exercise today” or “I am too old to be doing these activities”) get in the way of reaching your goals.

Enlist Friends & Family

Remember to choose activities you ENJOY to stay positive about exercise. Support from family and friends can offer the motivation and encouragement you need. You might even get your loved ones involved in reaching goals together.

Think Long-term

Accomplishing fitness goals does not happen overnight. Set resolutions that can become permanent changes. So that each year, your goals add to a lifestyle that protects you from ailments that often catch up with us as we age. So give yourself time to adjust and enjoy the journey to reaching, and sustaining, your goals lifelong.