The new year is here, and that means it's time think about the goals we want to achieve during 2026. Heck, maybe you'll even make a vision board. But if you create goals that are too lofty, you may be setting yourself up for defeat -- it's important to be realistic when making plans. If you've never even completed a 5K race, you probably won't be prepared to run a marathon in the next three months. Then, if you fail to meet your fitness goals, you may feel disheartened or unmotivated to continue with your goals.
Setting realistic goals is a good way to start new habits and build a stronger body and more self-confidence. But what does that actually look like in practice? We consulted some fitness experts to get their advice to help you identify some practical fitness goals for the new year.
How much should you exercise a day?
If you can get in a workout every day, it may be easier to stay in the habit. But sometimes life gets busy and it's hard to maintain daily exercise. Luckily, that doesn't mean you can't get in the recommended amount of physical activity. The CDC says the average adult needs 150 minutes of physical activity and two days of muscle-strengthening activity each week, but this doesn't have to translate to daily exercise.
The new year is the perfect time to set goals, but they need to be realistic and achievable.
One way to get the recommended amount of exercise is walking five days a week for 30 minutes. You could also get more intense exercise for a total of 1 hour and 15 minutes each week. This could translate to a single workout class or long run. Or, you could combine moderate and vigorous exercise at least twice a week.
You may also find that counting steps is the most realistic way to get exercise each day. Harvard Medical School says that walking at least 7,500 steps per day may prolong your lifespan. Consider getting a smartwatch or step counter so you can track your goals and reward yourself when you meet your steps.
What is a realistic fitness New Year's resolution?
Whether you want to increase flexibility, lose a few pounds or strengthen your core, there are realistic fitness goals that can get you there. Certified personal trainer Jenny Liebl says "as you start to think about health and fitness goals for the new year, it's important to keep those goals SMART: Specific, Measurable, Attainable, Realistic, and Time-bound."
Liebl breaks down each part of a SMART goal like this: "Specific means identifying exactly what it is that you want to accomplish. For example, 'I want to lose some weight next year is incredibly vague, but 'I want to lose 15 pounds' is more specific. Measurable means you can literally track or measure your goal. Attainable means determining if your goal is something that you can attain or achieve."
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