MyFitness group trainer Mari Eek shares practical tips on how to turn New Year’s resolutions into a consistent workout routine. The start of a new year brings with it many good intentions, but implementing them requires awareness, consistency, and the joy of movement.
At the end of the old year and the beginning of the new, it’s always a good idea to look back, take stock, and set new goals. Long, dark winter evenings of Nordic countries inspire us to reflect on the past, make plans, and dream. As is customary around the world, New Year’s resolutions are made on the threshold of a new year.
Who among us hasn’t vowed to move more and exercise regularly in the coming year? According to the World Health Organization, adults should spend at least 150–300 minutes of moderate physical activity or 75–150 minutes of vigorous physical activity per week. Essentially, that’s two to three intense workouts per week – a completely achievable goal.
Why do good plans fall apart?
However, plans initially made with great enthusiasm and zeal tend to quickly fade into the past. The excitement fades, and the resolutions are forgotten. Statistics confirm this: according to a study conducted in America, almost half of people make New Year’s resolutions, but only 8% manage to keep them. More than a third, or 35%, of resolutions are broken before the end of January.
Sounds familiar? This doesn’t make you feel better or get you closer to your goals.
How to keep promises?
I dare say there’s a suitable workout for everyone that you will really look forward to – you just have to find it. That’s why I encourage you to try different sports and training styles. The choices are vast, and the possibilities are endless.
Big changes don’t happen overnight. Everything takes time, and patience and consistency are the key to achieving your goals. It’s been proven that it takes about 3-4 weeks to form a habit. Therefore, the first month is the most challenging.
Create a clear training plan and stick to it for at least a month. After that, things should get easier. Don’t forget to schedule rest days; praise and reward yourself for your progress –this will help you stay motivated.
It’s also easier to keep one or two promises than to strive for multiple goals at once. It’s worth remembering that positive emotions are much more effective motivators than fear. Therefore, it’s recommended to focus on the positive when faced with difficulties.
Why is it important to exercise?
Physical activity has many positive effects:
- strengthens the immune system,
- reduces stress and anxiety,
- elevates mood and improves sleep quality
- helps relieve symptoms of depression,
- slows down or even reverses the processes associated with aging.
Brain research has shown that physical exercise boosts brain power more than solving Sudoku puzzles, doing crosswords, and using health products combined.
When is the best time to start?
They say the best time to start a change was yesterday, the next best time is today. In fact, you don’t need to wait until the New Year to start new things – why not get started today? Right now? Or even better: why not start new things every day?
Smile!
And finally, no matter what challenges you’re facing, keep smiling. I promise it will make it easier for you to reach your goal.
See you at the gym!
