Spring is just around the corner and whoops, those fitness goals you made at the beginning of the year are still stuck in neutral.
Don’t let that keep you down!
Today is always the best day to start something. So, get your pen and paper ready and jot down 10 fitness goals for yourself and post them in some place where it will constantly remind you.
It doesn’t matter what you’d like to do. Fitness goals for beginners, fitness goals for seniors, etc. Success to me is just trying, whatever it is, and it doesn’t matter if you achieve it or not. The effort really is all that counts! My fitness goals for 2022 were a grand total of 3! So this year I am upping my game.
What are your fitness goals for this year? Please share your list in the comments below!
Here are my fitness goals for 2023:
1. Fast one day a week for 24 hours
What are the benefits of fasting for 24 hours? There has been a lot of research done on this topic and all the experts agree that this is beneficial for your health on a number of fronts. A couple that stands out for me is the burning of stored fat and regulating blood sugar.
However, the biggest one is the mental challenge. Not sure why, but I have a harder time going 8 hours without eating than 24. Again, the mental game is real!
2. Drink at least 64 ounces a day
The recommended amount of water to drink each day is higher than 64 ounces, but I find consuming more a half a gallon each day to be unrealistic for me. I can drink a gallon of water a day for about a week, but then I don’t want to drink more than a glass going forward.
Moderation works best for me here. I can hit my daily goal and not dread it.
3. Get more sleep
I have never been a big sleeper, especially during the week. My normal range is 5-6 hours of sleep on weekdays and 8 on Saturdays and Sundays.
However, as we age getting enough sleep each day becomes even more important. One of the biggest issues I have had lately is weight control.
Does lack of sleep cause weight gain? Yes, the lack of sleep, or getting enough of it, has been strongly linked with weight gain.
My goal is not too much of a stretch. I am aiming for 6-7 on weekdays and holding the weekend sleep range where it is.
4. Run or walk for 30 minutes – 3 x a week
Walking is just as good as running because it gives you the same benefits and can be done at any pace. While I do love to run, there are days when I just don’t feel like doing it.
When you run, you increase your heart rate and burn more calories. You also build up muscle in your legs. However, if you don’t have the time or energy to run, walking is a great way to get those same benefits.
5. Work on flexibility 3 times a week
I was never a big believer in stretching. It seemed to me that it did more harm than good.
But that was me thinking as a younger, slightly more athletic version of myself.
Today, I understand that stretching is one of the most important parts of my exercise routine. Nothing fancy, mind you. Just a variety of stretches throughout the normal course of my day really make a difference.
When it comes to how long to hold a static stretch, I am for 15- 30 seconds. My goal is not structured as I’m sure many of you are, but I do feel better afterward.
6. Stand up from the desk each hour
This may come as a shock to some, but sitting at a desk for hours on end is really bad for your health. Today, many people spend a great deal of time working on a computer. It’s easy for the hours to pass by without getting up.
I started this year using a repeating alarm clock for one-hour intervals. When the alarm sounds, I stand up and walk around for a few moments. Nothing fancy here. I walk around the office for a minute or two, and might even do some knee bends for good measure.
7. Eat less red meat
I have been slowly working on reducing my red meat consumption for several years. While I really love a good steak or a hamburger, I try to substitute ground chicken and turkey when it makes sense. Ground chicken meatballs are actually pretty good!
8. Don’t skip leg day in the gym
Oh, the dreaded leg day workout. Nothing pushes me to the limit like a good leg day. Squats, leg extensions, and lunges are tough to do but so good for your overall health.
I’ve realized that in the past, I’ve sometimes been a little too focused on my upper body and core, unintentionally neglecting my legs.
But no more!
This year, I’m determined to give my legs the attention they deserve. After all, they contain some of the largest and most powerful muscles in our bodies, like the quads and hamstrings. Plus, strengthening my legs can even prevent injuries and improve my posture
9. Develop a solid core
I’ve come to realize that a strong core is the foundation for so many things in life, from improving my posture to enhancing my overall athletic performance. Plus, who doesn’t want those toned abs, right?
I catch myself thinking about the importance of posture a lot lately. Maybe it is age or the fact that I know I spend too much time at a desk.
So, I’m planning to incorporate a variety of core-strengthening exercises into my workout routine, like planks, Russian twists, and leg raises.
I’ll also make sure to mix things up and challenge myself with new exercises to keep things interesting and avoid hitting a plateau. I’m really excited about focusing on my core this year and can’t wait to see the progress I make!
10. Achieve a personal best
I’ve set a goal to achieve a personal best in a specific exercise, like squats, bench presses, or something cardio-related. To be totally honest, I am not sure what it will be at this point. But the idea is to plan and track my progress in a specific exercise. By committing to this goal, the aim is to increase your ability in whatever you choose, boost your self-confidence, and stay motivated on your fitness journey.
Rick Huey is a fitness writer who has dedicated his life to living an active lifestyle. With more than 30 years of experience in the fitness industry, Rick is a respected contributor for FitFab50.com, where he shares his wealth of knowledge with a wide audience. His dedication to promoting the benefits of living an active lifestyle has inspired many people to pursue their own fitness journeys with enthusiasm and dedication.