A Fresh Year, a Fresh and Healthy Start

A Fresh Year, a Fresh and Healthy Start – An article about healthy fitness resolutions, by Karyn Dulaney, DPT

With the idea that the new calendar year offers a fresh start, it is common practice in the US for people to set New Year’s goals and make resolutions. Estimates for 2024 are that 48% of these goals are for exercise and fitness (1) and for good reason! Exercise is one of the most important things we can do to maintain our health and quality of life as we age. It helps to improve bone health, cognition, memory, and mental health. Exercise can increase stamina and decrease the risk of falling. Furthermore, it can lower the risk of many diseases, such as high blood pressure and Type II Diabetes. Because of exercise’s multisystemic benefits on our bodies, consider making your fitness a top priority in the new year.

For many adults, a good start for an exercise-based goal is to attain the minimum amount of exercise recommended by the American Heart Association (AHA). Their guidelines advise adults to participate in at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise weekly. Additionally, they recommend the performance of a moderate to high-intensity strength training program twice a week. For maximum benefits, it is encouraged to exercise 5 hours a week with a schedule that includes both moderate and vigorous-intensity activity, strengthening exercises, and a stretching program (2). More information on moderate or vigorous exercise, with specific examples, can be found on the AHA website.

You are not alone if you find following through with your goals or resolutions to be difficult. The average person will only work towards their New Year’s goal for 3.74 months (1). A technique to help you achieve your goals is clearly defining your goal parameters. One simple method for this is to use the S.M.A.R.T. goal writing format. This acronym stands for Specific, Measurable, Attainable, Relevant, and Timely. Following this format can help create an action plan that enables you to stay focused on your goal.

Specific – Be very specific about what you want to accomplish. Have a clearly defined outcome.

Measurable – It is necessary to have an objective form of measurement that enables you to track your progress.

Attainable – Your goal should be realistic. Break down larger goals into smaller ones. Seeing the pattern of achieving small successes can create a belief that larger victories are also possible.

Relevant – How is your goal consistent with your values and lifestyle? Improving your fitness can increase the ease of playing with your grandchildren, working in your garden, or walking to enjoy post-retirement travels.

Timely – Set a specific timeframe for when you plan to meet your goal. Be open and flexible with adjusting the timeline as necessary.

Once you have created your S.M.A.R.T. goal, you can then think about how you will P.A.C.E. yourself to achieve it. This acronym defines motivation and stands for Persistence, Attitude, Choice, and Effort. Use this acronym to help you stay motivated when encountering challenges or setbacks (3).

Persistence – This involves constantly striving to attain your goal. Exercise goals generally require time and consistency. Because significant changes don’t happen overnight, it is important to celebrate all of the small successes you have along the way.

Attitude – Maintaining a positive outlook and perspective toward your goals is essential. When challenges arise, are they viewed as opportunities or barriers?

Choice -We are all busy and have numerous responsibilities. Think about how you are prioritizing time and making decisions that support your goal.

Effort – All goals take physical and mental effort to achieve. What is the effort level you wish to put toward this goal? Try to commit to that level. Find ways to make working on your goals more enjoyable. Involve your family or friends, have an accountability buddy, or create a rewards system.

Before beginning any exercise program, talk to your physician to discuss what is appropriate. Always start gradually and build slowly. If nagging aches, pain, or injuries impede your ability to exercise, follow up with your orthopedic doctor and physical therapist. Your healthcare team can play a significant role in your exercise journey. A visit to them can count as a small success in working towards your goal!

Sources:

1. Davis, Sarah. (2023, December 18). New Year’s Resolution Statistics 2024. Forbes Health. 

2. American Heart Association. (2023, October 24). Recommendations for Physical Activity in Adults and Kids. American Heart Association. 

3. Heilman, Christina. (2017). Elevate your excellence: the mindset and methods that make champions. Momentum press health.