How to Keep Your Resolution to Be More Active in 2019

One recent survey found that the most common New Year’s resolution was fitness-related. According to this survey, about 50 million Americans resolved to get more active and lose weight but only a minority were able to follow-up on their good intentions. If you’re one of the 50 million but resolving to do better this time, there are few things to do that will make it more likely that you’ll succeed.

You know that physical activity lessens the risk of heart attack, stroke, and diabetes as well as reduces rates of depression and anxiety. People who exercise regularly live longer than their sedentary peers but all of that knowledge doesn’t help when you’re confronted with the anticipated unpleasantness or loneliness of exercise. Maybe you got discouraged because previous efforts didn’t result in weight loss, or you read that The Biggest Loser contestants regained most of the weight they worked so hard to lose. Don’t attribute your reluctance to exercise to “laziness” or lack of time (see my previous blog post on this topic), instead make a realistic plan to get more active.

If you’ve been sedentary start with short walks. Although federal exercise guidelines recommend moderate activity for 30 minutes per day, five days a week, recent research suggests that it doesn’t matter how those 30 minutes are accomplished. You could walk for two minutes, maybe down the hall and back, but do it 15 times during the day or take three 10 minute walks so long as you’ve totaled 30 minutes by the end of the day. It doesn’t need to be a “power walk,” just keep an average pace.

Here are a few tips if you’re ready to try something more strenuous than walking.

1. Remember what you liked to do when you were a kid or teen. Did you like to dance? Shoot hoops in the driveway? Ride your bike? You may be out of practice, but you can do it when no one is looking.

2. Commit to a specific goal and make a public pronouncement of the goal. For example, you could tell a co-worker that for the next month you’re going to ride your bike on Mondays, Wednesdays, and Fridays.

3. Find an activity partner. Even if you find the activity challenging, doing it with a friend or as part of a group (e.g., taking a class at a gym) will make the exertion easier to manage.

4. Laugh. If you’re exercising by yourself get headphones and listen to a fun podcast or comedy routine.

5. Add a payoff. Tell your partner or a friend that if you meet your goal (see #2 above) the two of you will get to do something special.

Whatever you decide to do, just start with a little more than what you’re doing now and let yourself enjoy your accomplishment.