Wie Sie Ihre Fitnessvorsätze für das neue Jahr einhalten können

Why do so many people make fitness resolutions at New Year?

Fitness coach Ryan Hodgson has worked in the fitness industry the last 16 years, and he sees the same thing at the start of every year.

"Every January it's the same thing with many jumping on the whole 'new year, new me' bandwagon," he says. "They are often on a quest to find a healthier body shape, lose weight, and have more energy. Perhaps they just want to start exercising for their overall health and fitness.

"The new year is often an easier time of year to make these changes, with fewer social occasions and the thought process of 'starting the year fresh' coming to mind to help with motivation."

Hodgson says that, although this New Year motivation is admirable, you might be setting yourself up for failure before you've even started.

Why do New Year's resolutions fail?

Research shows that it takes approximately 66 days to form a new habit, so as hard as they are to start, they can be even harder to keep. Hodgson isn't surprised by this.

People's New year's resolutions often aren't specific enough. For example, 'exercise more' and 'get fit' are very general goals. Therefore, there is little way to monitor your progress and it's unlikely you'll keep up that motivation throughout the year. It's easier to drop out of something if you don't have specific targets. But, when you have goals that aren't so vague and you can actually work towards them, it's harder to walk away.

Also, when starting a new year with big health and fitness goals, it can be disappointing when you don't see the results you hoped for. For example, if you set out to lose a certain amount of weight and begin with high expectations, it can cause you to throw in the towel when changes aren't immediate, causing you to wonder whether it's worth it.

How can you maintain your fitness resolutions?

Hodgson stresses the importance of setting realistic goals that take into account your current lifestyle. When you do that, your New Year resolutions become more about adding value to your life, rather than taking you away from the things you need to do day-to-day. For example, deciding you are going to work out every day if you have three children probably isn't doable. Likewise, if you work late shifts but aim to get up at 6 am for a morning run, it's unlikely to be sustainable.

You also shouldn't be trying to go from zero-100 as soon as January hits. If you have never really exercised, that's OK. It's much more important for you to start off slowly rather than diving in at the deep end. Not only to maintain your New Year resolutions, but because you can cause more damage to your health if you push yourself too hard.

A New Year's resolution is a New Year's resolution for a reason - it's about implementing small changes and seeing an improvement over the course of the year, not changing drastically overnight.

How can you find motivation to exercise on days when you don't want to?

Hodgson explains that if you find you're struggling with motivation to work out, it's important to look at why. Do you actually enjoy your workouts? If not, try something different. Having variety in your fitness regime is important for motivation, as well as ensuring your New Year's resolutions are sustainable.

He says: "If you are bored and exercising feels like a chore rather than an exciting new challenge, it's unlikely you'll stick with it. Also ensure you are getting enough sleep and nourishing your body with food and water."

It's also important to remember that even the most motivated people have their off days. Everyone struggles with motivation in various aspects of life, even the fittest, healthiest people you know. Don't punish yourself for having a down day - it's normal.

A final reminder

Consistency is key rather than diving in head-first, all guns blazing.

"Think of the tortoise and the hare - slow and steady wins the race," Hodgson concludes. "Don't get impatient with yourself. Just trust the process and imagine that feeling of pride burning in you when you reach the end of the year and can look back at all the things you've done that you weren't able to 12 months ago."