Fitness Resolutions for the New Year

(3 min. read)

A runner runs through a cityscape

At some point, just about everyone has set a fitness goal as a New Year’s resolution. You’ve told yourself that this year will be the year you get in shape. Exercising more and eating healthier are all very common resolutions, and they’re great goals to strive for 

But doing any of them, especially all at the same time, can be overwhelming and frustrating. That’s normal! There’s no one way to get in shape that works for everyone. You won’t wake up on January 1st suddenly knowing the perfect exercise routine or diet plan. And you’re not supposed to! 

But that doesn’t mean you can’t achieve a fitness goal this year. The most important part is setting a goal that’s specific and achievable. No goal is too small, and you should be incredibly proud of yourself no matter what you achieve. Let’s break down the three most common fitness resolutions into something more approachable.

Two runners run through woodland in HOKA Stinson 7 trail running shoes.

How to Actually Exercise More

Exercising more is a long-term goal. This is true whether you work out regularly already or if you’re just starting. You can’t make yourself exercise more simply through force of will. 

What you want to do is create a habit, and that’s all about finding an exercise routine and schedule that actually works for you. There's no use in saying you'll work out 6 times a week and then beating yourself up when you can't stick to it for longer than a couple of weeks. Start small, start realistic and then up your goals as and when you're ready; it really can be as small as exercising one day a week. Here are some more specific resolutions if you’re trying to start an exercise habit:

  • Exercise x days a week, for x minutes a day (pick a number that’s achievable for you).
  • Try one new workout a month - you never know, you might find your new favourite hobby!
  • Commit to a daily stretching routine.
  • Do a 30-second plank every day. 
  • If possible, find a workout buddy.
  • Take the stairs whenever possible.
  • Set yourself a (realistic) step goal every day - then up it every so often by 500 steps/day.

And remember - what works for someone else may not work for you, so keep changing up your habits until you find a form of exercise that you actually enjoy doing, be it walking, trail running, road running, swimming, cycling, climbing, dancing - the possibilities are endless! Exercise is for your benefit and wellbeing, so make sure it's something you enjoy.


Two friends walk through a city park


How to Enjoy Eating Healthier 

Nutrition is just as important as fitness. But it can be overwhelming, especially if you try to overhaul your entire diet all at once. The whole process can feel restrictive and scary.

Remember: eating healthier doesn’t mean that you are never allowed to have chips or cake again. In general, you’ll want to focus on developing new habits, not purging old ones. Those habits could be food-specific, like committing to eating more vegetables and fruit. Or you can focus on routine: always carrying a water bottle with you is an easy way to start eating healthy. Here are some goals and resolutions to consider:

  • Eat one piece of fruit a day. 
  • Drink more water.
  • Buy a water bottle, and always have it with you. 
  • Replace one drink a week with green tea.
  • Always have celery (or another vegetable snack) in the fridge. 
  • Cook dinner from scratch three nights a week.

No matter what resolution you commit to, always remember that there’s no such thing as “too small.” Everyone’s fitness journey is different, but the most important thing is finding the routine that works for you. You want goals that are approachable, and you’ll feel great when you achieve them.

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