Keeping Your Health and Fitness Resolutions in 2017

Happy New Year!! Welcome to the time of the year when people start looking forward and putting things on their wish list that they would like to accomplish. And when it comes to health and exercise, things can go south pretty quickly if not planned well.

Most people make their resolutions in January, usually around breaking bad habits, but a whopping 73% of people who included some type of fitness goal gave up before they reached the finish line. 42% of people polled said it was just too difficult to stick to a regimen, whereas 36% blamed a lack of time.

Only 8% of people who make health resolutions willl still be committed to them by the end of the year. So how do you make sure that you’re still with the pack at the end of the finish line?

Make Sure Your Goals Are Realistic and Attainable

Many people set an unrealistic goal and end up dropping the goal due to frustration or lack of progress. Nothing can kill your enthusiasm as quickly as trying to work on something that you have no way of achieving. So do an honest self-appraisal before setting your goals.

Here are some questions that you can ask before setting your goals

1. Can this fit into my current work/life schedule?

(Don’t set a goal that requires 1 hour workouts daily if you’ve only done 15 minute workouts)

2. Do I have access to the resources to do this?

(gym workout  equals needing a gym​. Which can mean ​​needing a gym membership. Is this feasible?)

3. How will I measure my success?

Don’t Be Tempted to Overtrain

The biggest pitfall to starting health goals is overtraining and the injuries associated with it.

There are a variety of injuries that can happen when you overdo a new exercise regimen called overtraining or overuse injuries.  I’ll be covering some of the more common ones in future blug postings.

Overtraining injuries can ​​​​​quickly slow you down, and cause you to lose momentum and even stop your health goals, if not taken care of quickly. So be smart and choose your exercise regimen well to complement your lifestyle, current fitness levels and fitness goals. Make sure you warm up, and cool down. If you need help figuring out your limits, speak with your physical therapist or personal trainer for more guidance.

Take Care of Old Injuries Before You Start

Exercise routines, programs and workouts are designed for healthy individuals with no no injuries and limitations. One common mistake that people make is in assuming that these same results can be achieved despite having an existing injury. This is especially true for high intensity workouts such as crossfit.

To be sure that you’re getting the results you’d like, and more importantly to be sure that you’re not getting hurt, check out your physical therapist to take care of your existing injuries. You can click here to sign up for a free phone consult.

Get an Accountability Partner

Research shows that  people are more likely to stick with a goal if you have someone that will hold you accountable. Also when it comes to physical activity, the way to success is to work out with someone – the best motivation can be teaming your workouts with someone that will hold you accountable if you are tempted to skip a day or to not finish that last rep. Workout partners will push you and encourage you to train harder and more consistently.

Also another good way to ensure success is to select your work out partners in places where you spend most of your time so that you’re not disrupting your regular schedule and it doesnt become a pain.

Start Small

Want to work out at 5am before you get to work at 8, but it’s next to impossible to get you to ressurect before 5am? Then 5am workouts may not be for you.​

It is easier to start and maintain a small habit and build on it rather than start one that requires more time, more effort or more attention. Think of your life and plan ahead to make small changes until these become habits, then add on. But unreastically overloading yourself early on is a surefire way to ensure that you get discouraged, and give up.

Setting goals to achieve better health in 2017 makes it easy to achieve. Using these tips with give you the extra edge to be successful and injuty free on your journey to better health! Cheers to 2017!

Click below for a FREE Phone Consult with me to talk about your new year’s resolutions and take care of your old injuries.

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Danelle Dickson PT, DPT, OCS

Danelle Dickson PT, DPT, OCS

Physical Therapist at Performance Plus Physical Therapy
Danelle Dickson received her Bachelor’s Degree in Biology from Morgan State University in 2003, then her Doctorate Degree in Physical Therapy from the University of Delaware in 2007. After graduating, she earned her  Board Certified Orthopedic Clinical Specialist Certification in 2012. She is continually increasing her knowledge base with post graduate continuing education from manual based courses such as Institute of Physical Arts and St. Augustine courses. Additionally, she has also presented research at local (APTA) and international (IADMS) conferences on dancers, and has published her research with Journal of Dance Medicine and Science.

Danelle combines her 10+ year of clinical, research, and administrative experience  to produce a well rounded, patient driven experience at Performance Plus Physical Therapy. She currently works with patients with orthopedic, sports and Performing arts conditions, along with taking care of the local dance population, and mentoring local physical therapy students as a clinical instructor.
Danelle Dickson PT, DPT, OCS

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