2022 New Year’s Fitness Resolution Ideas[Guide]

New Year’s Fitness Resolution Ideas - running shoes

Last updated – December 27, 2021.

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The new year welcomes the moment for a fresh start. Even if making New Year’s Fitness Resolution Ideas is not your thing, every new year brings an opportunity to start anew. This is a great time to devote yourself to a healthier lifestyle. Here are 23 attainable fitness resolutions you can easily make time for, no matter what your lifestyle is currently like.

Drink more water

drink more water - New Year’s Fitness Resolution Ideas

The benefits of drinking more water are plenty. It’s just a habit that needs to be formed and nurtured. Everyone has heard that it take 30 days to form a habit. Start one day at a time. For New Year’s fitness resolution ideas, this is an easy one!

How much water should you drink a day? According to sources, the average male should consume 124 ounces per day and 92 ounces per day for women.

Here are just some of the many benefits of drinking water:

  • Gets rid of wastes through urination, perspiration, and bowel movements
  • Keeps your temperature normal
  • Lubricates and cushions joints
  • Protects sensitive tissues
  • Significantly improves energy levels and brain function
  • May help prevent and treat headaches
  • Can aid in weight loss
  • Makes your skin look younger
  • Aids in muscle recovery

Commit to improving your breakfast

eat healthy breakfast - New Year’s Fitness Resolution Ideas

Research has shown people who eat in the morning and afternoon have healthier blood lipid levels and maintain better blood sugar control.

People who eat early and mid-day meals tend to weigh less than late-day eaters.

Need more?

People who eat breakfast tend to have better overall nutritional diets than those non-breakfast eaters.

For your New Year’s Fitness Resolution Ideas, give your body the fuel it needs when your body’s mental and physical demands are at it’s highest!

Carve out time for fitness during the day

crave out time for fitness

The biggest excuse in the fitness world is “I wish I had the time to be in better shape”.

While the truth is it’s not about finding the time, it’s about making use of the time you do have!

We somehow have the ability to squeeze in a couple of episodes of our Netflix series, because we enjoy it.

Carving out time for fitness is as easy as wanting to do it.

If you’re uber-organized, add it to your Google calendar. We’re only talking about 30 minutes.

Build a workout into activities you already do.

Do push-ups while you watch TV. Jog the stairwell instead of using the elevator. Park a little further away from the supermarket front door.

Be creative.

Start a plank challenge

Planks are the best way to work your entire core. Whether you are currently in peak physical condition or just starting out on your fitness journey, incorporate a plank workout plan into your overall fitness training plan.

For those new to planks, there are several variations of the plank exercise to make this awesome workout perfect for athletes of all levels.

Planks are safe for seniors as well. Here’s a link to a plank training plan you are sure to enjoy.

If you want to see an awesome plank workout video, check out the one below!

Eat more fruit and vegetables

New Year’s Fitness Resolution Ideas - eat more fruits and vegetables

Eating whole natural foods is the simplest way to jump start your health.

Here are some great health benefits of fruits and vegetables:

  • Loaded with natural sources of vitamins and minerals. Sure you can take a multivitamin that contains most of the daily recommended amounts of essential mineral and vitamins, but the best sources come from real food
  • Enjoy all the flavors and textures fruits and vegetables have to offer
  • A great source of fiber your body needs to function properly
  • A low-fat and low-calorie food source
  • Dried, frozen, or fresh, fruits and vegetables are a perfect, nutritious addition to any diet

Join a gym with a friend

join a gym with a friend - New Year’s Fitness Resolution Ideas

It comes as a surprise to no one, January is the busiest month for new memberships at fitness gyms.

What is alarming is that 80% of these resolution members stop coming by the second week in February!

For successful New Year’s fitness resolution ideas, understand having a dependable workout buddy increases your chances of sticking with your program.

Exercise partners can provide a powerful combination of support, accountability, and motivation.

Go to the gym at least 3 times a week

go to the gym at least 3 times a week - New Year’s Fitness Resolution Ideas

You’ve no doubt heard that you should schedule your workouts beforehand, and there’s a reason this advice is so popular.

If you plan to go to the gym if you have time, it’s no surprise you will never have time.

Plan your work, work your plan.

Schedule gym time or fitness time to your daily schedule.

Figure out what days work best for your schedule and plug them in.

Again, aim for a minimum of 3 times per week.

Build-in rest days to prevent recovery days from impacting your scheduled fitness days.

Get more sleep

get more sleep

The National Institute of Health recommends the need for 7-8 hours of sleep each night to stay in good mental and physical health, promote quality of life, and avoid an increased risk of injury.

Studies have shown a correlation between sleep to our ability to learn, create memories, and solve problems. 

If your sleep totals don’t fall within these recommended guidelines, here are some tips to get more sleep into your New Year’s fitness resolution ideas:

  • Establish a sleep schedule. Go to bed and awake up at the same time each day, 7 days a week
  • Avoid nicotine entirely
  • Avoid exercising within 2-3 hours before your bedtime
  • Make your bedroom dark, quiet, and temperate
  • Avoid naps late in the afternoon
  • Remove screen time within 1 hour of bedtime

Make a commitment to reduce screen time

reduce screen time

According to a 2016 Nielsen study, adults spent an average of 10 hours and 39 minutes each day using electronic devices during the first quarter of that year – a full hour more than during the same period the previous year.

Health risks associated with increased screen time include addictive behavior, obesity, neck pain, and posture issues.

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Be aware of the amount of time you spend on electronic devices.

As more of our everyday lives are online, all New Year’s fitness resolution ideas should plan for device-free time. Leverage technology to set alarms to alert you when a break is necessary

Make specific goals

make specific goals - New Year’s Fitness Resolution Ideas
  • Be specific: Vague goals are hard to attain because if you don’t specify something, you don’t know when you’ve achieved it. Instead of just saying you would like to lose weight, actually commit to the number of pounds you want to lose.
  • Think measurable: All fitness goals should be measurable. Be able to track your daily progress. Know precisely when you’ve reached a milestone.
  • Be honest with yourself: Fitness goals need to be realistic to keep. Otherwise, you will just end up getting discouraged.
  • Understand the why behind your goal: When your fitness goal is important to you, you’ll be more motivated to put in the work required in achieving it.

Have fun with your goals

have fun with your goals - New Year’s Fitness Resolution Ideas

The key to hitting your fitness goals and sticking to a routine is to find something fun for you. For fun New Year’s fitness resolution ideas, find a fitness activity that feels like you’re not even exercising at all. 

Set up mini milestones for larger goals

Set up mini milestones for larger goals

The most effective way to achieve long-term goals is to build positive momentum by setting up mini milestones.

New Year’s fitness resolution ideas are best by getting these “small wins”, as you build confidence about what seemed like an impossible goal now seems much more achievable. 

Talk about your fitness goals with friends

Talk about your fitness goals with friends

Be proud of fitness goals and be willing to share them with friends and family. By proclaiming your fitness goal intentions to others, you create added motivation for you to work towards achieving them.

In a recent survey, 33% of respondents stated that just talking to others about going to the gym helped them hold themselves to it later!

Give up something

give up something

Are you looking to add more fuel to your New Year’s fitness resolution ideas? Try giving up one thing you feel might benefit your long term fitness goals.

It could be a daily candy bar, cola, ice cream, but it doesn’t have to be food-related. It could be a behavioral habit like watching TV in bed, procrastination, etc.

Just one thing that will “baby step” your way towards your overall goal of improved health.

Treat yourself to new fitness clothes

new fitness clothes

According to a new survey of 2,000 regular gym-goers, 85% of people questioned admitted to feeling more confident when wearing “cool” workout clothes.

I’m not sure about you, but I definitely fit into this group!

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Moreover, 79% of these survey respondents stated owning “good” gym clothes is a crucial step toward meeting their fitness goals.

Find balance in your fitness activity

Find balance in your fitness activity

The demands of life, family, and fitness make it quite challenging to successfully care for your mental and physical well-being. Be sure the fitness activities you select fit in a balanced fashion with your overall lifestyle.

If you have a highly stressful career, it might make sense to participate in a somewhat less stressful fitness activity. The body needs to strike this balance between stressful activities with less stressful ones.

Be realistic

be realistic about your fitness goals

A good fitness goal can give you the extra incentive to keep going when motivation starts to slide, or when life otherwise gets in the way.

The problem is that during this time of year, it’s easy to get caught up proclaiming grandiose resolutions, ie., unrealistic goals. Failure to achieve these goals can leave us feeling worse about ourselves than before we started.

For your New Year’s fitness resolution ideas, avoid these resolution pitfalls by going for a few “easy wins”, obtainable goals in the short term to set you in motion to set and achieve even larger ones.

Keep healthy snacks around you

keep healthy snacks around you

Eating a snack between meals helps curb your hunger so that you don’t overeat your dinner when you sit down for a meal.

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Snacking can also help you get in all the nutrients you need. Check out this list of healthy snacks that are great options when those between-meal hunger pains strike.

Measure your food

measure your food

If you’re on a diet or starting a fitness plan, you’re watching serving sizes and calories. A great way to keep yourself honest is to use a food scale. Why? Because many people normally eat servings that are much larger than the recommended amounts.

Here is the food scale I purchased a couple of years ago. It was inexpensive, easy to use, and helped me better understand portion control.

In addition, a food scale is an invaluable tool if you start meal prepping.

Stop eating by 7 pm

Stop eating by 7 pm

Have a kitchen cut-off time if you’re a night grazer. Instead of a vague, ‘no snacking before bed,’ set a hard rule of no food after 7 p.m.

While this time may not work for everyone based on their lifestyle, review your eating schedule, and establish a deadline. Be sure the cutoff allows for allows at least a 2 hours gap between your last food intake and your bedtime.

Make lunch your biggest meal

Make lunch your biggest meal

Midday is the time when your body is the most active and can burn off the carbs as energy rather than storing them as fat.

It’s not just what you eat, but also how and WHEN you eat that matters. When possible, make lunch your biggest meal and you’ll feel a big difference in your day and your digestion.

Download MyFitnessPal app

myfitnesspal app

MyFitnessPal is the best calorie counting app due to its extensive food database, cross-platform availability, and a long list of compatible apps and devices.

While it’s not a weight loss program, it is a great tool to use in conjunction with one.

MapMyRun is also a great app I use with MyFitnessPal. Both are free and made by Under Armour.

For your New Year’s fitness resolution ideas, I highly recommend downloading both of these highly functional apps!

Drink less alcohol

drink less alcohol

Alcohol consumption can ruin with a carefully planned-out diet. Many alcoholic beverages are calorically very dense and packed with sugar.

Read Does Alcohol Make Your Face Fat?

While there are some studies that suggest moderate alcohol consumption can provide health benefits, overall alcohol can mess with your digestive system, liver, and diet.

If you are starting a fitness program, moderate alcohol consumption is advised to see the best results.