9 Tips for Sticking with Your New Year’s Fitness Resolution

You promised yourself 2024 was the year you’d get healthy and fit. As January turns to February, how’s that working out? Sacred Heart University (SHU) Exercise & Sport Science experts offer savvy tactics to keep on track.

Jonathan Hudak, clinical exercise scientist at SHU’s Pioneer Performance Center, and Peter Ronai, clinical professor of exercise science, know just the tips to help you turn flagging commitment into sustainable habits for this year and beyond.

Use a calendar.

Plan for and track your progress. Book your Pilates class or reserve the tennis court around existing tasks. Schedule notifications to remind you of planned exercise sessions, just as you would a meeting at work. “You need to make room for new things in your life,” Ronai, a fellow of the American College of Sports Medicine, suggests.

Continually assess your goals.

“If you’re succeeding 100% of the time with minimal effort, adjust your goals and challenge yourself more,” Hudak said. “If you’re struggling to hit your process goals at least 80 to 90% of the time, adjust to make it more manageable.”

The sweet spot should be challenging, but not so frustrating that you throw in the towel. And brace yourself for lulls in your energy and commitment level. They happen! Pushing through that window will go a long way to creating a sustainable routine.

Enlist a friend to keep you on track – and join the fun!

Explain your health plan and goals to a family member, friend or coach, who will keep you accountable. Take your fitness friend with you on a walk or plan a friendly game of pickleball. You’ll have a few laughs, catch up with a friend and burn some calories at the same time.

Set SMART goals.

The SMART in this acronym stands for Specific, Measurable, Achievable, Relevant and Time-Bound. Considering your goals and setting their parameters will go a long way to keeping you on track.

Vowing to go to the gym 12 times in February, for example, is an attainable goal and gives you some flexibility, should life get in the way of your plans. Adding a new healthy fruit or vegetable to your menu planning each week is more realistic than abruptly switching to a new vegan diet.

If you’re slipping away from goals you set December 31, consider being a little more thoughtful about what you want to accomplish, Ronai says.

Aim for routine and habits, not motivation.

Ideally, you’re in this for the long haul. Motivation will get you through the newness of your New Year’s resolution, but developing a true habit will carry you through February and the rest of the year, Hudak says.

Sit less and move more.

Even small “exercise snacks” of three minutes throughout the day—think taking a walk to the mailbox, climbing some stairs to your office or doing wall push-ups after a video conference—will break up sedentary and stationary periods, get blood flowing and boost alertness, Ronai says.

Tie your goals to quality of life and take time to review successes.

Remind yourself how your health strategies increase vitality and physical function. Track “process goals”—the things you can control, such as number of workouts, meal prepping and sleep routine—on a daily basis and results-oriented goals—such as the numbers on the scale—intermittently, Hudak suggests.

Plan for setbacks and look for workarounds.

Illness, travel and bad weather can all put a damper on the best-laid fitness plans. Some things are unavoidable, but plan ahead when you can, Ronai says. For instance, look for a hotel with a top-rated fitness center or lap pool or stay in an inviting, walkable neighborhood with sights to see.

Consult with a professional – or become one yourself!

Consider working with a certified exercise professional with an educational background and experience and a broad range of clients. You’ll come away with a tailor-made fitness plan that can be followed—or tweaked—for this year and the future.

You might even find more than that. SHU’s MS in Exercise & Sport Science can turn your interest in performance, injury prevention and wellness into a rewarding career helping others reach their goals.

What sets Sacred Heart University’s MS in Exercise & Sport Science program apart?

SHU exercise science students are educated and trained to pass rigorous industry certification examinations and to develop safe, effective and enjoyable exercise and physical activity programs to enhance clients’ physical health, functional or athletic performance and quality of life. Our graduate students are helping people make positive life changes. In addition to learning to be capable practitioners, SHU grad students train in the instrumentation and data analytical skills needed to be professional sport scientists.

SHU’s MS in Exercise & Sport Science, directed by Christopher Taber, a sport scientist and strength and conditioning coach of international acclaim, provides our students with the knowledge and skills to excel as professionals.

“Our program bridges the gap between research and application,” said Taber, director of the graduate program. “Our faculty and students use cutting-edge technology and research to help our athletes and clients to reach their health and performance goals.”

Want to know more about the MS in Exercise & Sport Science at Sacred Heart University?

Curious about earning your graduate degree in exercise & sport science? Talk to Lea DiStasio, director of graduate admissions and recruitment, at distasiol2@sacredheart.edu or schedule an appointment today!