Lose weight. Exercise more. Improve diet.
These were the most popular New Year’s resolutions for 2021. In fact, these are the most common resolutions for Americans year to year.
While these are good goals to have, the issue is that about 80% of New Year’s resolutions fail.
Why is that?
Setting the same goals every year.
Research shows that many people fail to keep their New Year’s resolutions because they’re not specific enough.
“Lose weight. Exercise more. Improve diet.”
None of these goals are specific enough to measure. Instead, try setting a goal that is easy to mark for progress.
For example, instead of saying “I want to exercise more,” say “I want to go on a 30 minute walk, 5 days a week. I will go every weekend morning after my coffee and 3 evenings/week after dinner”.
Being unreasonable about resolutions
“Go big or go home.”
Advertisements and social pressure can make us feel like we need to set super big goals for ourselves. While it is important to have high expectations for ourselves, this kind of approach doesn’t work well for a lot of people.
One reason for this is because it isn’t sustainable. Research shows that of those who make a New Year’s resolution, after one week 75% are still successful in keeping it.
After two weeks, the number drops to 71%.After 6 months, 46% of people who make a resolution are still successful in keeping it.
Change doesn’t happen overnight. Yes, change is difficult and it can be hard to stay motivated all the time. But change is not supposed to be easy. Motivation is not always going to be there 24/7. Real change comes from having consistency. But first, you have to set a goal that you are truly passionate about. Take the time to reflect and understand the reasons behind why you are desiring a change.
Fueling the love/hate relationship with exercise
“I should work out today but I don’t really feel like it.”
Many of us have those days where exercise just sounds like no fun.
For most people, the hardest part of exercise is getting off the couch and out the door.
Exercise doesn’t have to be dreadful and it shouldn’t be.
You can do your research; find out which type of exercise suits your needs and most importantly what you enjoy. There are so many different types of exercise out there to choose from. The main point here is that you should be making a choice you can sustain.
Here’s a list below of the different types of exercise and some of their benefits.
Aerobics
Aerobic exercise provides conditioning for your cardiovascular system. Some examples include walking, swimming, running, cycling, and jumping rope.
High intensity interval training (HIIT) is a way to take your cardio to another level. As the name suggests, you work at a very high intensity for short bursts (30 seconds – 3 minutes) and then rest which is followed by more rounds.
Benefits:
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Lowers blood pressure
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Helps regulate blood sugar
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Reduces asthma symptoms
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Better sleep quality and duration
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Strength training
Strength training increases muscle strength by making your muscles work against a weight or force. It can be done using free weights like Dumbbells and Kettlebells, weight machines, resistance bands and your own bodyweight.
Benefits:
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Improve joint health
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Maintain mobility and balance
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Weight management
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Improved sense of wellbeing
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Yoga
A practice that involves movement, meditation, and breathing techniques to promote mental and physical well-being.
Benefits:
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Supports heart health
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Enhances flexibility
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Promotes better breathing
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Reduces stress, anxiety, and chronic pain
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At the end of the day, it comes down to finding the exercise that you enjoy doing the most to make it something that adds to your life and that you look forward to!
MARINA WELLNESS WEEK – January 3-8, 2022
If you enjoyed this post and would love to learn more, joining us at our 2022 Marina Wellness Week, January 3 to January 8!
Marina Wellness Week will be a chance to meet local health and fitness professionals, enthusiasts and newbies, exercise together and learn about the options you have to make 2022 YOUR year.
Programming features workshops and seminar style sessions by Monterey Bay Moves, CSUMB, the Blue Zones Project, Nau Haumana and the Monterey Stinging Jellies Disc Golf club.
Learn more about Marina Wellness Week 2022