Many of us decide to change our lifestyle every New Year. This ink to change your lifestyle often involve develop health habits such as eat clean or start an exercise program.
We begin the process each year with great motivation and determination, only to abandon it in a matter of weeks. In fact, 10,8 percent of gym memberships are sold in January, and then they fall to close to the average for the year when February comes around (Poon 2019).
It is not clear why this trend exists, but human behavior science says that it is because old habits are hard to break and new ones are difficult. For habit formation to be successful (such as starting and maintaining an exercise routine), the habits must be small, sustainable and automatic (Gardner, et. al.,2012). Motivation can be the first step in forming a new habit, but discipline is required to keep it going.
How to plan your goals
After the holidays, many clients come to me with a weight loss goal. One common goal is to lose 50 pounds before the end of the calendar year, exercise regularly, get more sleep or eat health.
These goals, while well-intentioned (focusing on improving health), are not good because they aren’t specific, measurable and attainable. They are also not relevant, timely or process-oriented. A goal such as wanting to sleep more, exercise, or eat health is extremely vague.
Ask yourself what you will do to use goal-setting behavior to achieve the desired outcome. (Epton et.al., 2017). A goal to lose 50 pounds by the year’s end is also outcome-oriented. What process will you follow to achieve this outcome?
Goal Setting 101
Here is an example of how to set S.M.A.R.T. goals.
Exercise more is my New Year’s Resolution.
What is my specific goal?
This statement is not specific. Modify this statement instead to describe the process. You may want to set a more specific goal, such as exercising five times per week.
Does your goal require you to do two hours in the gym, or can a five minute walk suffice? This goal can be made more measurable if you change it to “I will work out for 60 minutes, five days per week.”
Is my goal attainable?
The American College of Sports Medicine recommends adults commit to 300 minutes of physical activity five days a week. However, this may be too ambitious for those who are just starting an exercise program.
Ask yourself if the goal is realistic and attainable. It may be more realistic to exercise moderately for 60 minutes, three times a week.
What is the relevance of my goal?
Exercise is hard work, and it must become a habit for you reap its benefits. Do you like to exercise outdoors, or in a gym? You want to exercise with socialization. What is the amount of exercise you need or want? You could set a more realistic goal by committing to three 60-minute fitness classes with your friends per week.
What is the time limit for my goal?
It takes time to change your health. It may take as long as 46 to 488, days, to form lasting habits.
Consistency is key to achieving the desired results. You can add a time limit to your goal by committing to three 60-minute fitness classes per week for six months with friends. After six months, this goal may not be as difficult to achieve.
Instead of just setting the goal of exercising more, you could set a “Smarter” (S.M.A.R.T.) goal such as: “My New Years resolution is to attend 3 60-minute fitness classes each week with my friends over a six-month period.”
Top Excuses
I don’t think I have enough time to do everything!
The most common excuse heard by coaches is this one. Due to their busy work and family lives, many people find it difficult to fit in dedicated exercise. The main problem is how fitness is perceived. Instagram and TikTok posts from fitness enthusiasts that spend hours at the gym every day are very appealing.
It is not essential for your It was found that increasing daily activity by just 100-200 kcals per day is highly effective in preventing weight gain, and can even induce weight loss.
You can achieve this by walking after dinner or at lunchtime each day, or by allowing yourself a bit more time to commute by bicycle or foot to your workplace, or by parking your vehicle far enough from your office that you get to walk for 10-15 minutes before working.
The current resistance training guidelines for basic fitness include working each major muscle twice per week (Yang 2019). You can achieve this in health 30- to 40-minute sessions per week. A daily walk combined with two days of resistance exercise before or after the office could be a good routine.
I’m too out of shape to exercise!
This group is most in need of exercise. Exercise is the best way to reduce the risk of premature mortality (from any cause) and physiologic malfunction. Even modest improvements in physical fitness will translate into significant improvements in quality of life and longevity.
How to Hold Yourself Accountable: Tips and Tricks
Set a S.M.A.R.T. goal you can realistically reach and update it periodically as you develop new habits. Before advancing in your goals, ensure that you can easily maintain these habits.
Invest in an activity tracker that will help you keep track of your progress and data. You can stay motivated by looking back at where you began, especially when your progress seems to be stagnant. These trackers also help measure extra activity during the day, which may not be dedicated to exercise (e.g., chores and gardening, or increased step counts). ).
Stick to your schedule no matter how you feel. We may not feel like going to the dentist or working, but we still do it because it keeps us health.
Motivation is not reliable. Instead, rely on discipline to motivate you. Motivating yourself is not always reliable. But building discipline will help you maintain consistent habits.
Consider hiring a coach or finding fitness buddies who share your goals.
SUMMARY
A New Year’s Resolution to start an exercise program can improve your health, longevity and functionality. Consistency is the key to reaping exercise’s benefits.
You can achieve success in 2019 by setting attainable goals, eliminating excuses, using discipline and enlisting others’ help.
