Fitness Resolutions That Stick

Manageable Fitness Resolutions for the New Year

As the calendar flips to a new year, many people set ambitious health and fitness goals—only to abandon them weeks later. Why? Unrealistic expectations. To help you create resolutions that stick, we spoke with Victor Pardue, fitness manager at CoxHealth Fitness Centers, for practical advice on building habits that last.

Start with your “why”

Before setting any goal, understand your purpose.

“What is your goal? What are you trying to do?” Vic asks. “Usually people want to stay in shape or lose weight. I tell everybody this is a lifetime commitment. Your goals don’t need to be met overnight. Focus on progress, not perfection. You want to sustain this for the rest of your life.” 

Your motivation doesn’t have to be about a number on the scale. It could be staying active to keep up with grandkids, setting a healthy example for your children, improving balance, or increasing strength. Maybe you have a vacation coming up that involves lots of walking — set a goal to boost your stamina so you can enjoy the trip. 

Keep it simple

Once you know your “why,” keep your goals realistic.

“Some people say, ‘I’ll be at the gym every day.’ But that’s not always realistic,” Vic explains. Instead, start small: “Life is unpredictable, so keep your goals simple and achievable. Try saying, ‘I’m going to make it to the gym at least twice a week.’ This approach helps you stay consistent without feeling overwhelmed.” 

Also, consider what you’ll adjust to make time for fitness. “I ask people, ‘What are you going to give up to come to the gym?’ Because time is very precious,” Vic says. 

If you’re unsure of which workouts to do, join a class. It removes the stress of planning and keeps you motivated.

Find activities you enjoy

Exercise shouldn’t feel like a chore. Finding an activity you truly enjoy makes it easier to stick with your routine. Explore options like yoga, cycling, swimming or walking. Doing them with a friend or joining a group adds social support, which can push you further and inspire you to stay consistent. 

Don’t skip rest

Our bodies are made to move, but rest and recovery are also important for a healthy lifestyle.

“It’s perfectly fine — and sometimes necessary — to choose rest over a workout,” Vic says. “Sleep is when your body repairs everything. After proper rest, you’ll be more alert and efficient. You can probably get your work done more quickly and still have time to work out.” 

Short on time? Get creative

Busy schedule? No problem.

“At the hospital, I see nurses walking outside on breaks or through hallways while eating a snack,” Vic shares. “Go outside, walk laps around the parking lot, take the stairs, or use a walking pad under your desk. These small steps keep you moving no matter the weather.”

Conclusion

Building lasting fitness habits doesn’t require perfection or extreme goals. It’s about progress, consistency and balance. Start with a clear purpose, keep your goals realistic, choose activities you enjoy and allow time for rest. Even small steps, like walking during breaks, can make a big difference. Remember, fitness is a lifelong journey, and every effort counts toward a healthier you.