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While the top resolution is eating a healthier diet (something 71% of us aspire to), the second is taking more exercise and keeping fit.
Almost two-thirds (65%) of Brits say they aim to keep fit every January, but sadly, only 8% manage to keep this up in the long term. For the rest of us, fitness resolutions are extremely challenging to maintain.
Joining a gym is the most popular fitness activity for January, with some UK facilities seeing a membership boost of between 30% and 50% in the first two weeks of the year.
Taking up a new sporting activity often means football for men of all ages, whether it's joining a five-a-side league at a local leisure centre or joining a veterans' amateur team. Cycling is popular for men and women; this is a good way to maintain healthy cardio activity, according to doctors.
Why do most New Year resolutions fail?
Many of us don't make it through to February with fitness resolutions. Research conducted by Strava predicts the day most people will give up is the 19th of January, nicknamed "Quitters' Day" because so many respondents say their resolutions have already failed by this point.
So, why do we quit? There is no definitive answer. It may be because two weeks into January, the festive season already seems a long time ago and we're back in our everyday routines. The early buzz has faded and with the cold weather and early dusk, we feel less like being active.
The other problem is setting goals that are too vague. If you say you want to "get in better shape" in 2022, what does that really mean? A better goal is to aim to lose 10lbs in a month by exercising more.
If you're not sure whether you can achieve this, set a simpler target, such as working out for at least 30 minutes a day, five days a week, for the next month, after which you should perhaps reassess your goals.
To stay motivated, you need a specific, measurable goal, so you can set a sensible workout routine, knowing what you want to accomplish. Aim to follow the plan, knowing that it's within your capabilities. Follow these five simple ways to stay motivated and it may help you keep on track...
- Meal prep ahead of time
Keeping fit isn't just about exercising; it means eating a healthier diet too. If you work full-time or find preparing healthy meals every day a chore, try prepping ahead.
Set aside one afternoon or evening a week to prepare some healthy meals, in measured portions, so you can simply get them out of the fridge or freezer and heat them up when you're ready to eat. For a balanced diet; store each meal in an individual Gastronorm food storage box for convenience and portion control.
- Reward yourself
Set yourself achievable goals: when you reach them, give yourself a small reward. Buy yourself some treats ahead of time and put them in Really Useful boxes. When you reach a goal, you get to open the box!
- Keep sports equipment in an accessible place
If you've squirrelled away your sports clothing at the back of the wardrobe, behind everything else, or perhaps you’ve packed your sporting and exercise equipment in the darkest depths of the garden shed, you're less likely to use it. I mean, it’s a workout in itself retrieving it!
Place sports equipment and clothing in a plastic box so it is easily identifiable.
- Exercise with a friend.
Joining a club or gym with a friend takes away the anxiety of going at first, as well as being a good motivation tactic. A gym buddy will make it less likely that you’ll give up on our new year fitness resolutions because you might feel guilty for letting your friend down.
When paired with a fitter partner, some studies show we are up to 200% more likely to continue with our training regime when we might otherwise have dropped out!
- Stick to it!
Although it can be hard to stay motivated, experts say that it takes 21 days for a new activity to become a habit. Forget the 19th of January! You won’t even have given yourself enough time to establish your new routine, so it’s unlikely it will become a lifestyle change.
Egg yourself on by actively measuring your progress so you can see the results over time. Don't let one small setback cause your fitness plan to come crashing down. Everyone has a blip, whether it's missing one day at the gym, or having a sticky toffee pudding after your healthy lunch.
Remember, folks, no pain, no gain!