5 Healthy Habits for the New Year

We think of each day as a fresh start here at Planet Fitness. Ringing in the new year gives us yet another opportunity to check-in with ourselves as we reflect on past habits and look forward to what’s ahead. For some people, this may mean making a laundry list of resolutions. The bad news? A whopping 80% of resolutions fall by the wayside by February. 

Here in the Judgement Free Zone®, we’re steering clear of traditional New Year’s resolutions and flipping the script by taking small, manageable steps that lead to healthy habits throughout the year.

Don’t start your fitness journey alone. Find a club near you for support and expert guidance when you need it. 

How To Create New Year’s Habits that Stick

Creating lasting change doesn't require a complete overhaul of your life. Instead, build consistent habits for a profound impact over time.

Start with Small and Realistic Routines

The surest road to self-sabotage? Overwhelming yourself with vague, ambitious goals that ultimately lead to discouragement. Instead, begin with easily achievable tasks that build confidence and momentum. You got this!

• Why Small Steps Matter: Doing new things is challenging. Humans are such creatures of habit, but by focusing on small, achievable tasks, you can build confidence and success. Add some fruit to your breakfast or walk around the block after lunch. Little things add up quickly! 
• The Science Behind Habit Formation: It takes about 66 days for a new behavior to become a habit, so those New Year's resolutions that get dropped in February won't cut it. If you make it to mid-March, half the battle is done. And while this might seem like a long time, you're worth the investment. 
• Celebrate Progress: Every milestone, no matter how small, is cause for celebration. A week of healthy eating? Hooray! Exercised three times this week? Well done! Tiny victories can keep you moving forward, so reward yourself along the way!

So start small! Instead of going from zero to four gym sessions a week, aim for a brisk 15-minute walk three times a week. Need help planning out your first week in the gym? Our beginner workout plan can be a helpful resource. Check it out! 

Set SMART Goals

A mistake we often make when looking to change our habits is setting goals that are super generic, such as "I want to be healthier." While "healthier" may be a good goal, it's not a SMART one.

But what exactly is a SMART goal? SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of "I want to be healthier," a SMART goal sounds like "I will go to the gym twice a week for 30 minutes each session." 

SMART goals bring clarity and focus to your journey, making it easier to stay on track.

Also, keep in mind that your goals can build upon each other, with each big goal divided into manageable milestones along the way. For example, if your goal is to run a 5K, start by jogging short distances and gradually increase your endurance. And don't forget to celebrate those milestones along the way!

Develop an Action Plan

Ready to turn those goals into tangible actions? Your next step is an action plan! Start by identifying obstacles and developing strategies ahead of time, like packing gym bags and preparing workout clothes the night before, downloading a habit-tracking app, or joining a supportive community to help keep you motivated. And some accountability never hurts. At Planet Fitness, PF Black Card® members can bring a guest every visit, so if you need a friend to help you stick to your workout commitments, bring them to the gym for free. 

5 Healthy Habits for a Healthier You

Incorporating healthy habits into your daily routine is crucial for overall well-being. Here are some key areas to focus on:

1. Get Moving with a Physical Activity You ACTUALLY Enjoy

If you absolutely LOATHE a certain workout or move—burpees, anyone?—you’re less likely to stick with it. Finding activities that align with your interests and lifestyle are much more likely to become a consistent habit. 

• Finding Your Groove: Exercise should be something you enjoy, not dread. Love music? Try a dance class. Enjoy the outdoors? Take a hike—literally! By finding activities you genuinely enjoy, exercise becomes a treat, not a chore.
• Building Up Gradually: It's worth repeating: start slow! Begin with activities that match your current fitness level and gradually increase the intensity to stay injury-free and energized.
• Variety is the Spice of Life: Best way to avoid a workout rut? Mix it up. Keep things exciting and challenge different muscle groups by trying different classes, going for a swim, or maybe even joining a local sports team. Variety keeps boredom at bay and helps make movement a habit. 

2. Stay Hydrated: Drink More Water

Glug glug glug. Spending a few bucks of your holiday money on a new adorable water bottle you love to drink from is the perfect investment in your health for 2024. 

• Water, Your Body's Best Friend: We are literally made of water. On average, the human body is 60% water! Hydration is essential for every bodily function, from digestion to temperature regulation, playing a vital role in regulating body temperature, transporting nutrients, and flushing out toxins.
• Striking the Perfect Balance: While enjoying a cup of coffee or the occasional happy hour drink is okay, be sure to balance these with plenty of water. Caffeine and alcohol dehydrate you, so moderation is key.
• Setting Hydration Goals: Get yourself a reusable water bottle and keep it visible throughout the day so you can't forget your goals. Notice your water intake and adjust as needed, especially on hot days or when exercising more intensely.
• Keeping on Track: You’re not in this alone! If getting enough H2O is particularly challenging for you, maybe a health tracker with a water-tracking feature could help you stay motivated or even send you reminders throughout the day!

3. Get More Quality Sleep

It's easy to say, "Just get more sleep," but those who struggle to achieve those solid gold Zzzz’s may need a few concrete pointers. Here are a few simple ways to improve your nightly snooze: 

• Establish a Sleep Schedule: If possible, go to bed and wake up around the same time every day. Yes—even on weekends! Consistency helps regulate your body's internal clock so you're ready to sleep when it's time to hit the hay and rested when that alarm starts buzzing.
• Create a Sleep Sanctuary: Keep your bedroom cool, dark, and quiet, and establish a bedtime routine that includes winding down for 30 minutes before sleep. Read a book, listen to soothing music, or practice relaxation exercises.
• Limit Screen Time: Blue light from screens keeps your brain awake and interferes with your ability to fall asleep. Turn off electronic devices at least an hour before bed so your body knows it's time to wind down.

4. Prioritize Your Mental Mojo

The body and mind are intertwined! Science understands now more than ever how mental and physical well-being go hand in hand. So don't leave this critical element behind when considering small habits that can make a big difference.

• Find Your Happy Place: If you haven't yet found a mindfulness activity that works for you, make this the year. Whether sitting in meditation, strolling around the block, or doing the dishes, mindfulness is all about training yourself to stay in the present moment. Even just a few minutes a day can make a big difference.
• Joyful Activities: You're a human, not a machine. Whether devoting time to a hobby, hiking, or spending time with loved ones, it's imperative to make time for the things that make life enjoyable. Your mental health will thank you. 
• Movement is Mental: We can all use extra support for our mental health sometimes. Luckily, getting your body moving is one tried and true way to boost your mental health, with lots of surprising benefits. 

5. Get Regular Check-ups

We all need regular check-ups with a healthcare provider. Along with other healthy habits you build throughout the year, make your medical care routine just that—a routine! 

• The Importance of Preventive Care: Regular check-ups are essential for maintaining health and catching any issues early. Schedule annual physicals to stay on top of recommended screenings and vaccinations.
• Open Dialogue with Your Healthcare Provider: Check-ups are the perfect opportunity to discuss any health concerns or changes you've noticed. Make the most out of your appointment by asking questions and taking advantage of your doctor's expertise—they're there to help you stay on track!

Remember, creating lasting change is about the journey, not the destination. And that journey is a marathon, not a sprint! Let's embrace the ups and downs that come with every new year while focusing on progress over perfection. Celebrate small victories, practice self-compassion, and be kind to yourself.

The Importance of New Year’s Resolutions Resets 

To help keep those fitness goals on track, Teddy Savage, National Lead Trainer at Planet Fitness, has these top five solutions for resetting those resolutions whenever you need.

• R – Rethink exercise altogether; approximately 20 minutes of moderate daily activity is all you need.
• E – Ease back into a routine; creating new habits is hard, but progress never gets deleted – even if you forget to hit the gym once in a while. Just pick back up where you left off!
• S – Stretch! Stretching is vital to maximize any workout and ensure your muscles and joints stay safe from injury. It also goes a long way to helping recover from a good workout.
• E – Engage with as many people as possible. Planet Fitness is a community where everyone belongs – regardless of fitness level – filled with friendly, helpful, and like-minded members who can help workouts feel like TEAM-work!
• T – Try NEW things! Every fitness journey should be an adventure. Trying equipment you’ve never used or concepts you’ve never explored will help steer you around those pesky plateaus and motivate you.

Planet Fitness is here to support your health journey every step of the way. Here's to a fantastic 2024 filled with health, happiness, and lots of high-fives!

Get started now for free on the PF App.