Making Your Workout Resolutions Stick!

Every year, most of us make a resolution to get fit, healthy and at our best through exercise by either joining a gym, walking/running or some other type of exercise. We may even go for a few months exercising or starting a training program, but we soon fall back into old habits.  I have some tips for you below on how you can stick with your exercise or training program and improve your strength, endurance, flexibility, cardiovascular health, bone density and lower your risk of many illnesses. 

First, set your “Why”.  Why am I wanting to workout?  Write it down and continually refer to it.  Set some SMART goals that are specific, measurable, achievable, relevant and time-bound.  Instead of saying “I want to get fit”, try “I will lose 18 pounds in 3 months by doing cardio and resistance training 3x a week for 55 minutes each.”  Start slow and set realistic goals.  Measure your progress and don’t give up if you falter here and there.  Keep a journal of the exercises you perform and your progress.  Make your goals achievable and choose activities you enjoy, so it’s not a chore, and it turns in to a lifestyle.  Choose exercises that are relevant to you and set your workouts up like an appointment.  Set specific days and times you want to exercise.  You can do this by getting a friend to work out with you or hold you accountable.  You might need a personal trainer to help you with the right exercises and to keep you on track and motivated.  Mix up your exercises and routines to keep things interesting such as resistance strength training using different apparatuses, cardio, balance/flexibility and/or hiking our great Santa Fe trails.

In addition to setting your SMART goals for working out, there are 5 things you can do to help you get in better shape.  The first one is getting 7-8 hours of sleep each night.  Sleep is crucial for muscle repair, growth, and overall recovery. During this time, your body releases growth hormone, rebuilds muscle tissue damaged during exercise, and restores energy, which is essential for preparing your body for your next workout. Without sufficient sleep, you risk decreased performance, increased fatigue, and a slower recovery time. 

The second is lowering any stress you have.  Stress negatively affects your workouts by causing issues like fatigue, reduced focus, and decreased coordination, which can impair performance and increase the risk of injury. It can also slow down recovery and negatively impact muscle repair and growth due to hormonal changes like elevated cortisol levels. 

The third is getting the right amount of hydration – specifically water each day.  You need .5 to .75oz of water per pound of body weight each day.  Drinking the right amount of water before, during, and after exercise is crucial for performance and health because it regulates body temperature, lubricates joints, supports muscle function, and prevents dehydration. Proper hydration boosts endurance, prevents muscle cramps, and helps your body recover more effectively, while even mild dehydration can significantly decrease performance and increase the risk of heat-related illness. 

The fourth is proper nutrition.  A proper diet helps your workouts by providing the necessary fuel for energy, supporting muscle repair and growth, and aiding in recovery. Eating balanced meals with the right mix of carbohydrates, proteins, and fats gives you the energy to perform, while protein helps rebuild muscle fibers after exercise. 

And the fifth, is exercise. Exercise improves health by strengthening the cardiovascular and musculoskeletal systems, managing weight, and reducing the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers. It also provides mental health benefits, such as boosting mood, improving sleep, and enhancing cognitive function and memory. Regular physical activity helps control blood pressure, cholesterol, and blood sugar levels, and can increase energy levels and improve overall well-being.  

I have been working out for over 40 years and consider myself to be physically fit.  When I first started, it was tough.  I didn’t always want to go to the gym, but I got a workout partner and once I saw improvements I was hooked.  I just felt better.  As I have aged, I continue my workouts and have added balance, stability and movement exercises to my resistance training and cardio.  It really has become a lifestyle.  Too often, I see people wait until they have an issue or can’t do the things they like to do when they were younger.  Even then, exercise at any age can be beneficial in improving strength, balance and flexibility, plus reduce your risk of many diseases.  I encourage you to start exercising now and make this a lifestyle. 

As you start an exercise program, start slowly and progress from there.  You want to see small victories and celebrate them.  Remember to focus on your “Why”.  This will help you stay motivated and on track.  I would map out a three month goal.  Write down what you want to accomplish and how you will measure your progress.  If you want to walk, start with 10 minutes a day, progress to 20 minutes and eventually 30 minutes a day.  Or for a more vigorous exercise, I would suggest hiking.  Santa Fe has so many nearby trails to choose from and you can see mother nature close up.  If strength training is your choice, start with seated exercises for 12-20 reps and progress from there to standing exercises using dumbbells and cable machines with a target of 8-12 reps and incorporating movement sets, super sets and drop sets.  There are many forms of exercises and types of equipment to use, so choose what is relevant to you and fits into your “Why”.  I wish you well on your journey to better fitness and health.