Setting Exercise or Health Resolutions For 2025? Three Steps For Success

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As we get ready to step into 2025, many of us will be gearing up to make it their best year yet and set life-improving, meaningful New Year’s resolutions. What’s more, fitness-related goals will top this list, with research indicating that just under 50% of people commit to improving their health or fitness as part of their resolutions. And it’s no wonder—exercise is vital in improving overall health, enhancing mood, and extending longevity. But with only a tiny percentage of people sticking to their resolutions beyond the first few months of the year, what’s the secret to setting goals you can stick with?

It starts with setting goals the right way. By using proven strategies like creating SMART goals, building accountability, and crafting actionable plans, you can set yourself up for long-term success and enjoy the process along the way. Let’s break it down.

Accountability: Why Going It Alone Rarely Works

Studies have consistently shown that accountability is a powerful motivator for sticking to fitness goals. Whether it’s a workout partner, a coach, or even an app tracking your progress, having an external point of reference keeps you focused and committed. Research has repeatedly found that people who reported their progress to others are significantly more likely to achieve their goals than those who didn’t.

Accountability provides both support and structure. A friend can encourage you to show up for that early morning gym session, while a trainer can offer expert advice to troubleshoot challenges. Even self-accountability tools like habit trackers or fitness apps can help keep you on track. At its core, accountability transforms a solitary journey into a shared experience, making it easier—and more enjoyable—to follow through on your resolutions.

Set SMART Goals That Actually Stick

The SMART framework—Specific, Measurable, Achievable, Realistic, and Time-Bound—is a tried-and-tested method for creating clear, actionable, and achievable goals. Let’s break down each element in detail to show you how to apply it effectively to your fitness resolutions.

• Specific
  

Vague goals like “get fit” or “exercise more” often fail because they lack clarity. A specific goal clearly defines what you’re aiming to achieve and removes any ambiguity. For example, instead of saying, “I want to improve my fitness,” try “I will walk 8,000 steps every day.” By honing in on exactly what you want to do, you make it easier to focus your efforts and stay on track.

• Measurable
  

Goals need to be measurable so you can track your progress and celebrate milestones along the way. Without a way to measure success, it’s hard to know whether you’re making progress or need to adjust your approach. Instead of saying, “I want to build endurance,” say, “I’ll be able to run 3 kilometres non-stop by March 30th.” This gives you a clear indicator of progress and keeps you motivated by showing tangible results.

• Achievable
  

Your goal should challenge you, but it also needs to be realistic given your starting point. Setting unachievable goals, like “run a marathon in a month with no prior training,” sets you up for frustration and failure. Instead, choose goals that stretch you just enough, like “I’ll add 10% to my squat weight over six weeks.” This creates a balance between ambition and practicality, keeping you motivated while preventing burnout.

• Realistic
  

A realistic goal aligns with your lifestyle, commitments, and physical abilities. For instance, if you’re managing a busy schedule with work and family, aiming for daily gym sessions might not be feasible. Instead, consider something more manageable, like “I’ll go to the gym twice a week and take a brisk 20-minute walk on three other days.” A goal that fits your life is more likely to be sustainable in the long run.

• Time-Bound
  

Adding a timeline creates urgency and focus, ensuring your goals don’t drift into “someday” territory. Replace open-ended goals like “I’ll start swimming this year” with “I’ll attend my first swim session by January 15 and continue weekly through April.” Time-bound goals keep you accountable and help you track progress over a defined period.

SMART goal in action. Bringing it all together, instead of setting a broad goal like “I want to get stronger,” try this SMART version: I will increase my current squat weight by 5% every week for the next six weeks, completing weight training twice per week at the gym in my lunch hour.

Turning Goals Into Action Plans

Setting a SMART goal is a great starting point, but without a clear action plan, it’s just an idea. An action plan breaks your goal into manageable steps, detailing where, when, and how you’ll achieve it. It transforms intention into consistent action, ensuring you stay on track even when life gets busy. Action plans also provide the flexibility to adapt when things don’t go as planned.

 

Here’s how to create an actionable plan for your fitness goals:

1. Define the details: be specific about where you’ll exercise, when you’ll do it, and how you’ll make it happen. For instance, if your goal is to increase strength, your plan might look like this:

• Where: At the gym on weekdays; at home with resistance bands on weekends if needed.
  
• When: Monday, Wednesday, and Friday evenings at 6:30 PM, or Saturday morning as a backup.
  
• How: Pack your gym bag the night before, set reminders on your phone, and have a playlist ready to keep you motivated.
  

2. Anticipate obstacles: think ahead about potential challenges and how you’ll address them. For example, if your evenings are often unpredictable, plan for a morning workout instead. If childcare is an issue, explore home workouts or tag-team with a partner or friend. Preparing for hurdles in advance makes it easier to stay consistent.

3. Start small and build: break larger goals into smaller milestones. If you aim to walk 10,000 steps daily, start with 5,000 and gradually increase by 1,000 each week. This approach helps build confidence and prevents burnout, making it easier to sustain progress over time.

Here are three examples of how to translate SMART goals into clear action plans:

• Goal: Strength train three times a week throughout January.
  
• Goal: Improve flexibility with yoga twice a week for six weeks.
  
• Goal: Incorporate daily activity by walking for 20 minutes every day for the next four weeks.
  

Staying Safe While Chasing Your Goals

As podiatrists, we know how critical your feet are when it comes to staying active and achieving fitness goals. Your feet are your foundation, and even minor issues can quickly lead to discomfort or injuries that derail your progress. Here are evidence-backed tips to help you stay safe, supported, and on track:

1. Invest in Good Shoes

Wearing the right shoes is a non-negotiable in our books. Choose footwear that fits well, provides adequate arch support, and absorbs impact to protect your feet and joints. The type of shoe should match your activity—running shoes for jogging, cross-trainers for gym workouts, and court shoes for sports. Poorly fitting or inappropriate footwear can lead to blisters, plantar fasciitis, shin splints, and other common problems.

2. Replace Worn-Out Shoes

Shoes lose their cushioning and support over time. As a rule of thumb, running or walking shoes should be replaced every 500-800 kilometres, or sooner if you notice signs of wear like uneven tread or reduced comfort.

3. Warm Up and Cool Down

Before jumping into any exercise, spend 5–10 minutes warming up with dynamic stretches or light cardio, such as marching in place or ankle rolls. This prepares your muscles and joints for activity. After your session, cool down with static stretches, focusing on your calves, hamstrings, and feet to aid recovery and flexibility.

4. Start Slow and Progress Gradually

If you’re beginning a new fitness routine, don’t push yourself too hard, too soon. Gradually increasing the intensity, duration, and frequency of your workouts allows your body to adapt and helps prevent overuse injuries like stress fractures or Achilles tendonitis.

5. Listen to Your Feet

Discomfort in your feet is often your body’s way of signalling a problem. Pain, swelling, or persistent soreness shouldn’t be ignored. Addressing these issues early with your podiatrist can prevent more serious injuries down the line.

6. Incorporate Rest Days

Your feet bear the brunt of your activity, so giving them time to recover is crucial. Rest days allow your muscles and tissues to repair and help prevent overuse injuries. If you’re experiencing persistent foot fatigue, consider reducing high-impact activities like running and swapping them for low-impact options such as swimming or cycling.

7. Stay Hydrated

Hydration is essential for overall performance and recovery. Drinking enough water before, during, and after exercise can reduce muscle cramps and help maintain joint health, including in your feet and ankles.

8. Address Foot Conditions Proactively

If you have bunions, flat feet, or other pre-existing foot conditions, consult your podiatrist before starting a new exercise program. Custom orthotics or modifications to your footwear may be recommended to ensure proper support and alignment during activity.

9. Practice Good Technique

Using proper form during exercise isn’t just about performance—it protects your feet, ankles, and legs from strain and injury. For example, runners should focus on a midfoot strike to reduce heel and forefoot stress. If you’re unsure about your technique, a podiatrist or fitness professional can provide guidance.

10. Stretch Your Feet:

Incorporate foot-specific stretches into your routine, such as toe curls, ankle rotations, and calf stretches. Keeping the muscles and ligaments in your feet flexible can improve stability and reduce injury risk.

Partner with Your Podiatrist for Success

Your feet are the foundation of your fitness journey, and keeping them healthy is key to achieving your fitness goals and resolutions. Whether you need advice on the best footwear, help managing a foot condition, or guidance on preventing injuries, we’re here to support you every step of the way. 

Book your appointment with our podiatry team online here or call us on (07) 3356 3579.