A new year is a time of unlimited possibilities. The months stretch out before us in pristine beauty, with no blemishes, like that perfect white carpet after a fresh snowfall, just waiting for us to go forth and make our mark. For most people, it’s time for resolutions, to make the upcoming year the best it can possibly be.
New Year's resolutions come in all shapes and sizes. From the practical to the lofty, we make them, hoping they might stick. Some do, but many don’t.
I’m one of those people who makes the same resolution every year. In fact, it’s become a holiday tradition for me to declare on New Year's Day, “I resolve to cut back on sweets.” Some years I go for the more specific “I will eat less chocolate,” and other years I go for the broader “I will avoid refined carbohydrates.” In any case, it’s a completely useless resolution: I still eat too much sugar, year after year. But I’m an optimist. Maybe 2012 will be my year.
Some years I set a grand goal, only to fall far short. One year, I sweepingly resolved to clean and organize everything in the house, from top to bottom, even the attic and basement. But it was too overwhelming and too unstructured. I think I cleaned out one closet before I gave up.
Other times, however, I manage to find a resolution that sticks. A few years ago I resolved to start doing yoga regularly. Since I lacked flexibility, I knew yoga was something I desperately needed. However, I was bad at yoga and generally hated it. My resolution seemed doomed. Yet somehow, I managed to keep at it. Much to my surprise, I found that eventually I came to enjoy yoga. Now, a few years later, I’m no longer horrible at it. I even look forward to it. That resolution was a notable success.
So, how can you tell which resolutions are worth making? Certainly, at the time, cleaning the house seemed preferable to doing all that yoga. But for me, a specific task at a designated time (like yoga class twice a week) is more manageable than an amorphous goal I can keep postponing (why clean a closet today when I can do it tomorrow, or next week?). I think the key to a successful resolution is different for everyone, but in the spirit of optimism, if you are thinking of making an exercise-related resolution, here are a few ideas that may help you find success.
Take baby steps. Yes, you might be very enthusiastic about your new gym membership, but if you spend three hours there on your first day, you’ll overdo it, wake up the next morning sore or injured, and quit. Instead, start out slowly. Create a moderate schedule for yourself, like three times a week for 30 minutes, until you adjust to your new routine. Then, gradually increase the frequency and duration of your workouts. Most experts recommend increasing by no more than ten percent per week. If that’s too much math to figure out, just remind yourself to take baby steps.
Try something new. Zumba? Pilates? Boxing? Spinning? Go for it! Instructors know that this time of year there will be a lot of newcomers and they are happy to welcome beginners. Just make a point of getting there early to let the instructor know that you’re new. Classes might be more crowded this time of year, but you’ll have lots of other first-timers to make you feel comfortable. You could even try to recruit another newbie as your workout buddy.
Be forgiving. If you’re trying something new, allow yourself to be bad. Only former ballerinas walk into a barre class able to do all the moves perfectly on the first day. Just do what you can and remember that your skills will improve over time.
Build on past success. I think one of the easiest and most successful resolutions you can make is to take an activity you already do, but bump it up a notch. Usually walk in the for 20 minutes a day? Resolve to make it 25 or 30. If you spin two days a week, resolve to make it three. Already run regularly? Try a running streak. Resolve to run at least one mile a day, every day, for a month. On what would normally be your rest day, do a slow jog/walk. A streak can work for activities like yoga and Pilates, too. Resolve to do a session every day, and on the days when your body needs a break, do just some gentle moves for 15 minutes.
Set a specific goal. I always say there’s nothing like the fear of humiliation to get you motivated, so sign up for an event: a running race, a bike ride, a triathlon, anything. Even yoga studios frequently have special events that you can strive towards, like a Summer Solstice 100 Sun Salutations. It may be nearly six months away, but doing 100 sun salutations is something you’ll most likely need to work your way up to. Pick something and put it on the calendar. You’re more likely to stick with your plan if you know you have a specific event on the horizon.
Revise as you go. There’s no rule that says you have to make a commitment at midnight on Jan. 1 and stick with it for an entire year. So if your goal is to get more exercise but it turns out that boxing isn’t your thing, by all means, swap it for Zumba. As long as you’re keeping active, you’re heading in the right direction.
The secret to a successful resolution remains a mysterious formula of a reasonable objective combined with self-discipline and determination. As for me, this year I’m skipping the big, lofty goals and instead I’m resolving to try new activities, like some group exercise classes, cross country skiing, showshoeing, and maybe even boxing. I’ll share my experiences here as I go. Oh, and I’m cutting back on sweets. Wish me luck with that one.
