11 Go Resolutions to Make Now

If getting in shape always seems like something you start tomorrow (or January 1st), it’s time to change things up. These 11 go resolutions are easy to commit to and are habits that will give you a head start on reaching your fitness goals.

Instead of setting high and often unreasonable goals, set a SMART goal. Work on increasing your walking time to a time-bound goalwho can reduce your risk of disease, improve your mood and help you lose weight create a calorie deficit. After a few weeks, you can increase your weekly walks to two or three to increase your step count even more. But no matter how far you go, the point is to get into a routine of daily exercise.

Walking is one of the best (and easiest) forms of exercise you can do to help you lose weight. But to keep your motivation up, it’s important to set one realistic weight loss goal. Ideally, you should have smaller goals that can be measured and is time-boundwhich leads to an overall greater goal. Here are some tips to keep you on track:

• Focus on nutrition: Eat in one calorie deficit is important for weight lossbut you also have to properly fuel your body for exercise. Start by keeping track of your daily calorie intake with MyFitnessPal to notice trends and see where improvements can be made.
• Move your body daily: Try to find different forms of exercise that you enjoy and make it a goal to move your body every day. It doesn’t always have to be intense either – yoga and swimming are good low-impact complements to a walking routine. On days when you cannot get outdoors, a fast body weight circuit helps you build strength and work toward your goals.

To improve your fitness level, you need a plan. Instead of just going for a walk without a goal in mind, a weekly walking plan can help you get the most out of each of your workouts. Including long walks, shorter interval sessionsand even a few strength training or yoga sessions can ensure you include variety, work on your weaknesses and keep things fun. This also provides a way to track your weekly mileage so you can compare each week to the next and continue to build fitness while minimizing the risk of injury.

Chances are, things will come up from time to time that prevent you from going outdoors for a walk. Whether it’s the cold this winter, or a busy day with the kids, creating an indoor workout space is a good goal that can help you avoid skipping workouts. This can be as simple as a yoga mat and a pair of dumbbells or as complex as a dedicated space in the garage with a treadmill and videos for walking training.

ONE dedicated training partner can be motivating and keep you on track on days when you don’t feel like working out. Plus, it’s a great way to be social (and yes, you can even go with a friend virtually). Consider joining a walking club or enrolling your spouse, best friend or other family members. Bonus: Your dog counts too.

While small goals add up over time, it’s always good to have a goal that pushes you beyond what you think you might be capable of, like a walking event. From 10Ks to Marathonthere is something out there for everyone.

If you want to improve your walking performance, so you can increase your cadence and distance or try walk with weights. You will need to strengthen muscle groups such as the core and glutes which is commonly neglected during walking. A decision that focuses on yoga, body weight exercises at home or to hit the weights in the gym twice a week will help you get in better walking shape and be healthier in general.

Not all of your walks need to be dedicated workouts. Actually, it’s all the short ones 10 minute walks which can end up making a big difference in your daily number of steps, calories burned and overall health. As an added benefit, research shows that walking can also reduce the risk of cardiovascular-related diseases and help support your weight loss goal. Every two hours, make it a goal to get up and move for at least 5 minutes.

While a dedicated walking routine can certainly have many physical benefits, it also psychological benefits it should not be ruled out. Once or twice a week, make it a goal to get rid of distractions and instead focus on a more meditative experience as you walk. Bonus points if you explore nature more on these walks.

One of the big problems with any fitness routine is boredom. Doing the same workout in the same place day after day can eventually become tiring and mentally challenging. That’s why it’s important to get out of the neighborhood and explore a new trail or park to stay fresh and keep your routine exciting. Although it may not always be possible, when you have a little more time, try going somewhere you’ve never been before for your workout. Not only can it make the time fly by, but you’ll also get a great workout.

Although walking is a low-impact activity, a big part of being able to walk every day is when you increase the distance and intensity. recover properly. While stretching and icing sore joints are certainly part of the equation, one of the most overlooked aspects of recovery is making sure you’re getting plenty of high quality sleep every night. It is important to make one balanced diet part of your recovery plan and did you know your nutrition can affect your sleep? If you don’t already, make it a point to turn off your devices an hour before bed and sleep for at least 7-8 hours each night.

Originally published December 2019, updated December 2025

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