fitness resolution ideas

2021 New Year’s Fitness Resolution Ideas[Guide]

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New Year’s Fitness Resolution Ideas - running shoes

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.

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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 benefit 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

In 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 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.

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