From resolutions to results: Achieving your fitness goals this year

AS THE clock struck midnight on December 31, millions of people around the world made promises to themselves for the year ahead. Among the most common resolutions are those related to health and fitness.

Whether it’s running a marathon, shedding a few kilograms, or simply being more active, fitness resolutions top the list of commitments. But how many of these well-intentioned goals actually stick? And how can you ensure that your resolutions don’t fizzle out before February?

Common fitness resolutions

When it comes to sports and exercise, people tend to focus on goals that promise a healthier lifestyle. Here are some of the most popular fitness resolutions:

• Lose weight: Shedding extra kilograms remains a top goal for many, often accompanied by diet changes.

• Start a fitness routine: Whether it’s joining a gym, picking up yoga, or trying out CrossFit, starting an exercise routine is a common promise.

• Run a race: Many aspire to run their first 5K, 10K, or even a marathon.

• Increase strength: Building muscle and improving overall strength are goals for those aiming to feel stronger and healthier.

• Play a new sport: Some resolve to pick up a new sport or return to one they loved in their youth.

• Consistency: Many simply aim to exercise regularly, whether that’s three times a week or every day.

The reality of resolutions

Statistics reveal a sobering truth about New Year’s resolutions. Studies show that while around 75% of people stick to their resolutions for the first week, only 46% are still committed after six months.

When it comes to fitness goals specifically, a staggering 80% of resolutions are abandoned by mid-February.

Why do so many people give up? Common reasons include:

• Setting unrealistic goals.

• Lack of a clear plan or direction.

• Losing motivation when progress is slower than expected.

• Overwhelming schedules that make it difficult to prioritise fitness.

But it doesn’t have to be this way. With the right approach, you can be part of the successful minority who stick with their resolutions.

Tips for choosing the right exercise programme

The key to sticking with a fitness resolution is to choose a routine that suits your lifestyle, preferences, and goals. Here are some tips to help you get started:

• Know your “Why”: Understand why you want to achieve your goal. Is it for better health, more energy, or simply to feel good about yourself? A strong “why” will keep you motivated.

• Be realistic: Don’t aim to lose 10 kilograms in a month or run a marathon within weeks. Set achievable goals and celebrate small victories along the way.

• Choose activities you enjoy: Hate running? Don’t force it. Try dancing, swimming, hiking, or any activity that excites you. The more you enjoy it, the more likely you are to stick with it.

• Consider your schedule: Choose a programme that fits seamlessly into your daily routine. If you’re busy, opt for shorter, high-intensity workouts.

• Get professional guidance: A personal trainer or coach can help tailor a programme to your needs and ensure you’re doing exercises safely and effectively.

Sticking to your fitness resolutions

Once you’ve chosen your fitness goal and plan, the next step is staying consistent. Here’s how to make it happen:

• Set SMART goals: Your goals should be specific, measurable, achievable, relevant, and time-bound. For example, instead of saying, “I want to get fit,” aim for, “I’ll run 5 kilometres in under 30 minutes by June.”

• Track your progress: Keep a journal, use fitness apps, or wear a fitness tracker to monitor your achievements. Seeing your progress will keep you motivated.

• Find a workout buddy: Exercising with a friend can make workouts more enjoyable and hold you accountable.

• Reward yourself: Celebrate milestones with non-food rewards, like new workout gear or a relaxing massage.

• Prepare for setbacks: Life happens, and missing a workout or indulging in a cheat meal isn’t the end of the world. Acknowledge it, learn from it, and get back on track.

• Stay flexible: Your goals may evolve as you progress. Be open to adjusting your plan to keep it challenging and exciting.

The power of community

One of the best ways to stay committed is to join a community. Whether it’s a local running group, a sports club, or an online fitness community, being surrounded by like-minded individuals can boost your motivation and provide valuable support.

Make 2025 your year

As we kick off the new year, remember that change doesn’t happen overnight. Building a new habit takes time and consistency. Focus on progress, not perfection, and don’t be too hard on yourself if things don’t go as planned.

With the right mindset and strategies, 2025 could be the year you achieve your fitness goals and set a foundation for lifelong health and wellness.

So, lace up those running shoes, grab that yoga mat, or dust off your bicycle. This is your year to shine - one step, one workout, and one resolution at a time.