If you’re the type of person to set a new year’s resolution that doesn’t make it past February, then this insight is for you! Specifically, I’m talking about fitness related resolutions. Whether you want to run a marathon, climb mount Everest, or just get to the gym for the first time, it all starts with setting a goal. But how you set that goal can make or break your resolution. In this insight, I’m going to give you my top 3 tips for helping you achieve them.
Tip 1: Be realistic
It’s easy to get swept up in the excitement of a new year’s resolution and overestimate what you’re realistically capable of, especially in a small amount of time. This often results in starting off really well, but quickly losing consistency because you can’t keep up with your own expectations.
For example, if you’re someone who doesn’t go to the gym at all, you wouldn’t want to start your journey by trying to go 5 times a week immediately… Sure, you might be able to do it for the first couple weeks, but more often than not you’ll fall off the wagon, because it’s not sustainable based on your current level!
To set yourself up for success, ask yourself this question:
What is the MINIMUM amount of time I can realistically go to the gym this week?
This will help you determine where you can comfortably start, and will give you the best chance of sticking to it consistently and building over time.
Tip 2: Don’t do it alone
Another major reason people abandon their new year’s fitness resolutions is by not having any support or guidance along the way. Just as we discussed in Tip 1, everyone can start off motivated with the best intentions, but when things get hard, it’s easy to give up prematurely. Having like-minded people around you will help keep you accountable and consistent. Great ways to not do it alone could include:
- Set your goal with a friend or group of friends, so you can all achieve it together
- Hire a coach/trainer to work with you individually
- Join a gym that have group classes (eg. Crossfit, F45)
- Look for community-based programs within your local area (eg. Parkrun, walking groups)
Tip 3: If you want to stay injury free, take your time
One of my favourite sayings that I tell my patients is that most injuries happen when we do too much too soon, after doing too little for too long. We’ll use a case study as an example:
John (42 years old) wants to get back into playing local club soccer after not playing for nearly 10 years. He’s done very little exercise since then beyond walking his dog. With his new found motivation he signs up and the coach slots him in for a game the next weekend because they need a substitute. John feels a bit unprepared but wanted to have go. With minimal warm up, but runs out and within 5 minutes he’s on the grown grabbing a pulled hamstring!
So, if you don’t want to be like John, you need to take things slow… your body needs time to adjust and adapt to new activity levels, especially if you haven’t done anything for a long time. This will reduce the chance of niggles and injuries stopping you making progress and to keep your new year’s resolution track!
If you’re worried about injuries getting in the road of your resolution, reach out to the team at DMC Health and Wellness.
About the authors
Isaac Searant completed a Bachelor of Chiropractic Science, Master of Chiropractic and Master of Research at Macquarie University. His research aims integrate chiropractic and physiotherapy into general practice for the effective management of low back pain. His clinical interests include spinal pain (neck and back) and sporting injuries. Regardless of the condition, his goal as a chiropractor is to work collaboratively with patients.
David McNaughton is a clinician, researcher and lecturer. He is the director and principal chiropractor at DMC Health & Wellness. He has an extensive background in the diagnosis and management of chronic pain. In addition to his clinical studies, David holds a Master’s of Research and PhD in Psychology. He regularly publishes his research in peer reviewed medical and psychology journals. David has taught both undergraduate and postgraduate studies in Chiropractic and Psychology.
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