Many of us have made New Year’s Resolutions in the past, determined to lose weight and get in shape. But many of us have forgotten those same resolutions by February or March. As we enter 2022, let’s make reasonable goals for physical fitness and create a plan that can be sustained throughout the year.
Government guidelines suggest that adults should do at least 150 to 300 minutes a week of moderate-intensity, or 75 to 150 minutes a week of vigorous-intensity aerobic physical activity, or a combination of both. Even if you are not able to reach the recommended amount, some physical activity is better than no physical activity.
Here are some tips for developing a fitness plan:
Set reasonable and attainable goals.
Setting unattainable goals can lead to discouragement and potential injuries. Assess your current level of fitness and plan accordingly. If you have not been very active, consider modest goals, such as “I will walk 20-30 minutes 3x/week.” Increase your activity in small increments. Challenge yourself but know your limitations. Consult with your doctor if you need assistance developing a fitness plan.
Make physical activity fun.
Choose activities you look forward to and you will be more likely to follow through with your plan. If you become unmotivated or bored, consider other activities for variety. There are many activities that will keep you moving. Change up the routine, such as dancing to music or informal sport with friends. Even household chores, such as vacuuming or yardwork, can count as physical activity. You get your fitness minutes for the day and you get chores done.
Find a fitness partner.
Do your physical activity with a family member or friend. You will be more likely to follow through with your fitness goals. Support and encouragement can keep you motivated and focused. Schedule your fitness sessions with a partner ahead of time and put them in your calendar.
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