5 Fitness New Year’s Resolutions to Keep This Year

The beginning of the year is when most stop and reflect on the previous year and think about what they want to change and improve on going forward. For some, making New Year’s resolutions is daunting, while others have difficulty keeping them. Here are 5 fitness New Year’s resolutions we think you should keep this year.

Walk Everyday

Walking may be one of the most overlooked forms of exercise that are also one of the most accessible forms of exercise. You don’t need fancy equipment or a gym membership to be able to walk daily. Set a goal, whether it is to walk a 1 mile,5K, 8K, or 10K, and mark it on your calendar. There are some great programs like Couch to 5K, which map out your mileage every week to help you achieve your goal.

Get more sleep

Sleep is vital to your health. When you sleep, your body can heal itself. Good sleep is defined as, you fall asleep soon after getting into bed, within 30 minutes or less, you typically sleep straight through the night, waking up no more than once per night, and you’re able to sleep the recommended amount of hours for your age group. Turn off your electronics and try something that helps slow your body down like yoga or light stretching. Improving your sleep helps boost your energy levels, improve your body’s immunity, and lower your risk for serious health problems.


Some who read this will think, “I can’t possibly do a plank” but you can. Planks are modifiable to any skill or ability level. Planks are a full-body exercise that strengthens your body from head to toe. Performing a plank correctly improves your posture, improves your balance and coordination, and strengthens your body, along with many other benefits. Work up to 30 to 60-second plank holds. Talk with your PT about modifications if the traditional plank position is too hard when beginning.

Drink Water

We hear it all the time, drink more water. But why should we? Drinking water helps keep our bodies functioning properly. Being well hydrated helps keep your energy levels up, keeps weight off, improves concentration, fights off migraines, aids in digestion and speeds your metabolism, and reduces pain associated with arthritis, just to name a few. If plain water is too hard to swallow, try coconut water, fruit-infused water, or even Zyndrink to keep hydrated.

Try a morning workout

Not everyone is an early riser, but exercising in the morning can be fruitful if you can muster the early alarm. There are fewer distractions in the morning, fewer phone calls, texts, or emails that stop you in your track. An early morning workout sets the tone for a healthier day. Knowing you already put in exercise changes your eating patterns, opting for healthier options and fewer snacks. Another great reason to try a morning workout is improved focus and concentration. We all need that, with so many tasks to tackle each day.

Prioritize your fitness and health in 2022. Begin by making small, attainable goals, reach out for help, make yourself accountable, and know that even with setbacks, you can pick yourself back up and start working towards your goals again.

Freedom PT Services wants to help you attain your 2022 fitness goals. Set up an appointment today to let our skilled therapists get you set for the New Year and on the right track to achieving your 2022 fitness goals.  

Physical Therapist at Freedom Physical Therapy Services
Molly Rittberg received her master’s degree in Physical Therapy in 2007 from the University of Wisconsin-Madison and went on to receive her doctorate from Rosalind Franklin University (North Chicago) in 2009. She has since worked in an outpatient orthopedic practice where she worked with patients of all ages, injuries and disabilities. She has a wide variety of experiences including knee, ankle, foot and shoulder injuries, post-operative conditions, spinal rehabilitation and peripheral neuropathies.