With the new year upon us, many look to reset their health routines. Whether you’re re-establishing an old workout plan or starting afresh, Patrick Westervelt, a Health and Fitness Specialist at Cone Health’s Sagewell Health & Fitness, offers valuable insights on setting exercise goals for 2025 during his talk with WFMY.
‘The big thing to me is just getting active. Whether you’re a member of a gym or you’re at home, just dedicate a time slot to physical activity,’ says Westervelt. ‘Whether that means taking a walk with your pets or stepping into the health & fitness center to try one or two things, slowly build up from there.’
1. Set Realistic Fitness Goals
Your fitness goals should be small and gradually increased over time. Focus on ensuring they are:
- Specific
- Measurable
- Attainable
- Time-bound
For example, instead of setting an unrealistic goal like ‘I’m going to run 5 miles,’ aim for something realistic such as ‘I will walk 1 mile on Mondays, Wednesdays, and Fridays at 6:30 p.m.’
2. Maintain Consistent Activity
Experts recommend 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous exercise each week, which can be spread out over the week. It’s essential to pre-plan workouts to ensure consistency. For instance, walking up stairs at work should be seen as an extra, not a substitute for your planned exercise.
3. Stay Motivated
Motivation can come in many forms:
- Engaging a workout buddy for accountability.
- Joining a group fitness class for social interaction.
- Creating a solid schedule to adhere to.
- Taking brief movement breaks from screen time.
4. Exercise Safely
If you have pre-existing health conditions or injuries, consult with your healthcare provider before starting any new exercise program to craft a safe plan.
5. Keep Variety in Your Workouts
As your routine advances, it’s beneficial to incorporate various types of exercises to challenge your body and avoid performance plateaus.
6. Recognize Exercise as Medicine
Consistency in exercise has profound health advantages, such as:
- Weight management.
- Lowering the risk of chronic diseases.
- Improved mood and reduced stress levels.
- Increased energy levels.
- Better quality of sleep.
Start your fitness journey today by looking into membership options at Sagewell Health & Fitness. Joining in January offers 50% off the enrollment fee!
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