1. Choose a specific realistic goal, having a goal that is measurable makes it easier to track your progress (For example instead of saying you will exercise more, make a goal that you will exercise 3 times a week)
2. Pick One! Although it is tempting to choose many resolutions to start the new year and decade, psychologists suggests focusing all your energy on one goal can be less daunting than having multiple goals per week.
3. Small Steps towards Big Goals. In order to achieve a big goal, it may help to take small steps to get there. If your resolution is: I want to eat healthy meals 75% of the week, maybe take January to replace one of your snacks for a healthier option.
4. The Buddy System. It helps to have a team of your friends and family cheering your goals on or to have somebody who has a common resolution to help track your progress towards your small goals.
Below are measurable resolutions for a healthy body:
1. Stretching: This year I will stretch my hamstrings, calves, and quadriceps 4 times a week, 3 sets of 30 seconds for each leg.
Stretching 4-5x / week can increase flexibility, 3x/ week will maintain flexibility
2. Mobility: This year I will foam roll for 1 minute on each side of my legs (upper: top, back, both sides and back of my lower leg) after each work-out during the week.
3. Strength: This year I will add planks and side planks into my exercise routine, I will do each exercise 3 times a week for a total of 90 seconds each.
Split up your exercise holds to whatever you tolerate and slowly build up, for example you could do 3 sets of 30 seconds to equal 90 seconds and work up to 2 sets of 45 seconds
4. Cardiorespiratory: This year I will participate in 2.5 hours of aerobic exercise per week.
American Heart Association recommends adults get 150 minutes per week of moderate- intensity aerobic activity and kids 6-17 years old should get 60 minutes of moderate to vigorous physical activity mostly aerobic