Three short-term fitness goals that can lead to long-term success

As New Year’s Day 2024 approached, millions were preparing to make changes they hoped would improve their fitness. In a Forbes Health/ One Poll survey of 1,000 adults in the months leading up to the start of 2024, nearly half (48 percent) of respondents indicated improving their physical fitness would be a top priority over the course of the new year.

Fitness-based resolutions are popular every year, but people who aspire to make such changes recognize how difficult it can be to achieve them. In fact, the Forbes Health/ One Poll survey found that roughly 44 percent of respondents indicated their resolutions flamed out at the two- or threemonth marker.

Though there’s no onesize- fits-all strategy for sticking with and ultimately achieving a resolution, identifying shortterm goals that can help people stay motivated can lead to long-term progress. Those who want to improve their physical fitness can consider these three short-term goals and use them as measuring sticks as they pursue more long-term objectives.

1. Aspire for incremental weight loss. Weight loss goals were the fourth most popular New Year’s resolution for 2024 among participants in the Forbes Health/One Poll survey. Though that survey separated fitness goals from weight loss goals, the two are certainly linked. Those who aspire to lose 10 pounds undoubtedly recognize that such a goal cannot be achieved overnight, so why not aspire to lose small amounts of weight at predetermined intervals?

For example, if the end goal is losing 10 lbs., aim to lose two pounds by the end of January. Incremental progress can help people be remain motivated to stay the course and ultimately propel them toward achieving a more substantial, longterm goal.

2. Exercise for a predetermined number of days each week. Another way to gradually build toward achieving longterm fitness goals is to establish monthly minimum exercise sessions. Those accustomed to a sedentary lifestyle can resolve to exercise three days per week in the first month of their resolution and then increase that by a day in the second month. A consistent schedule when designing this goal is imperative, which is why it can make more sense to plan for three days per week as opposed to 12 days per month.

3. Resolve to walk a mile per day. Walking is an accessible cardiovascular activity that can have a profound effect on overall health. Walking also can help condition sedentary individuals’ bodies for more strenuous activity, which is a transition many people aspire to make when setting longterm fitness goals.

A daily one-mile walk won’t require a significant commitment of time, but it can help acclimate the body to routine exercise. As the effects of a daily walk begin to take hold, individuals may find it easier to engage in more strenuous physical activities, making this an ideal stepping stone on the way to achieving long-term fitness goals.

Short-term goals can help people remain motivated as they pursue more substantial goals that take longer to achieve. Such an approach can be especially useful for those resolving to improve their physical fitness at the start of a new year.