Fitness Goals for the New Year

It’s natural to aspire to improve an aspect of your life. This may be your career goals, life goals, and even health and fitness goals like shedding pounds, quitting smoking and drinking, and eating something healthy. Every year, people start with good resolutions to improve their well-being, only for their motivation to fizzle out towards the end. 

There’s no denying why fitness goals are important but are you setting your fitness goals right? The New Year is the perfect time to have a clean slate. Begin with simple, achievable goals, and then start another once you’ve met or exceeded your original objective. Here is a list of exercises and activities you can add to your 2023 goals.

• Exercise As Much As You Can

Exercising doesn’t always mean going to the gym. Do you often drive a car for what could have been a simple 15-minute walk? The concept of “being active when you can” is recognizing the fact that while it may not always be possible to squeeze in exercise, you should still commit to working out when nothing is standing in your way. Next time, you are not in a hurry, try ditching the ride and walk going to and from work.

• Be More Flexible 

Most fitness goals are either focused on growing muscles or losing weight, but it is also high time to focus on improving your flexibility. Your exercise routines may even benefit from increased joint flexibility. Your chance of experiencing pain and stiffness after exercise decreases as your joints become more flexible. Additionally, rest periods between each set of exercises may be minimized.

• Eat More Fruits and Vegetables

You should ideally eat 5 to 8 servings of fruit and vegetables each day since they are rich in nutrients, fibre, vitamins, and minerals that promote health and combat disease. If it seems difficult, consider spreading them throughout the day. For instance, always consume at least one portion before leaving the house. To meet the goal, you could begin each day with a fruit shake or fresh juice; eat a green salad with your lunch; some more veggies with dinner; and snack on fruit and fresh vegetables in between meals. Additionally, dried, canned, and frozen foods count. A juice-based beverage can also contribute toward your daily intake.

• Go to the Gym Regularly

The success of the long-term fitness goals of an exercise beginner can be predicted by how frequently they visit the gym after signing up. New gym members who went to the gym less than once a week in their first month are likely to quit their membership by the third month. So after you sign up, keep using that card until it gets ingrained in your behaviour.

• Listen to Your Body

Body awareness should be something you pay attention to every single day, not only after you leave your workout session. Listening to your body and knowing your limits and how to fix them are important if you want to be more successful this year with your fitness goals. Look for warning signs such as discomfort, restricted movement, or poor posture. If you can consistently assess yourself all day long, you’ll eventually become an expert at spotting when your body isn’t in tip-top shape and fixing it. You’ll also immediately seem and feel leaner, stronger, and healthier as a bonus.

• Correct Fluid Intake

If you often exercise but only occasionally drink water, we strongly advise you to boost your intake. Often, the cool environment of a gym may not make you feel thirsty, but hot workplaces and crowded transportation can immediately cause serious dehydration because even though you can’t feel it, you still perspire when you work out in the cold.

Adults should drink 1 ml of fluid for every calorie they consume. While a large portion of this comes from our meals, it’s still crucial to drink plenty of healthy fluids, such as fresh juices and water, throughout the day.

• Find a Balance

How do you set your fitness goals for a year? It can be easy to limit yourself to only indulging in that one exercise if you are interested in it, whether it’s running or another activity. When you are coming up with a fitness plan this year, always try to balance your activities. It’s essential to include a variety of activities in your routine, such as strength training, flexibility drills, and cardiovascular exercises. You will increase fitness in areas that have been overlooked, lower your chance of injury or exhaustion, and almost likely perform better in your favoured activity.

• Focus on Your Mental Health

Have you tried meditating once and never again? If you are not used to mindfulness and stress management, it may seem intimidating. However, with a little preparation, it’s a lot easier than you think. Besides, focusing on calming and relaxation techniques has significant contributions to your physical health. Your vulnerability to obesity, cardiovascular disease, and diabetes may increase as a result of stress and poor mental health. To live a happy life, one must have good mental health, which comprises emotional, social, and physical well-being. Concentrate on your mental health by doing yoga, dancing, meditation, or other forms of physical activity. Having a healthy mind can increase productivity and lead to weight loss.

• Take it Slow 

The benefits of high-intensity exercise are well documented, but there are also many advantages to slower-paced exercises, including burning body fat, improving recovery, reducing stress, and lowering blood pressure. Additionally, frequently working hard weakens your immune system and makes you more prone to injuries. Adopt the hard-easy rule by alternating rigorous, demanding training with something simpler and less challenging the next day.

• Learn Something New

What are your fitness goals for the future? Make a resolution to learn a new activity or skill this year, whether it be surfing, horseback riding, taking tennis lessons at your neighbourhood club, or enrolling in a series of yoga classes. When you consistently do the same activity, your body becomes accustomed to it and stops finding it challenging. As a result, you get comfortable. By trying something new, you’ll push your body and mind to develop new motor patterns. In the end, it’s more engaging, enjoyable, and satisfying than your same old routine. 

Almost anyone can improve their fitness. All you need is the willpower to make the necessary lifestyle modifications. Setting specific, yearly goals for yourself will increase your chances of success. Take it slow and be patient with yourself.

Maximize your health and achieve your fitness goals the right way with the help of The Physiotherapy And Rehabilitation Centre of Ontario. We offer physiotherapy in Oshawa, Mississauga, Scarborough, Whitby, and Ajax. 

Call us or visit any of our clinics today:

• Ajax – (905) 686-9081
• Mississauga – (905) 897-2092
• Oshawa – (905) 579-9938
• Scarborough – (416) 430-0314
• Whitby – (905) 430-2112