Keeping Your New Year’s health and exercise resolutions

How many people will be making the pledge to do more exercise in 2018? A lot. And, how many will be keeping that New Year’s resolution? A lot fewer.

British Heart Foundation (BHF) statistics show that seven out of ten adults don’t do enough exercise. No doubt a proportion of that 70 per cent will be full of good intentions to get the heart pumping in the New Year. Trouble is, the intentions often don’t turn into action. So, what makes the difference between those who stumble at the first January fence and those who head forward to health and fitness all year? Here’s some tips gathered from health experts on how to keep the faith with New Year’s resolutions.

1. Choose an activity you enjoy. There’s a lot of activities out there but don’t be dazzled. Chris Perks from Sport England’s, which has launched the Get Back Into campaign to encourage women in the east of the country to return to sport, said: ‘There are so many activities available but sometimes it’s hard to know what’s on offer. Get Back Into is a great way of finding an activity you enjoy.’ The message is: ‘Don’t be frightened to explore, there’s something out there for everyone.’ It doesn’t have to be the gym. Try something new like snowboarding. Click here for a range of extreme activities.

2. Make it social. It’s easier to do things with friends or family. When the motivation is low on a dark winter’s evening and the sofa and a piece of cake look mighty tempting, you’re more likely to go and say no to the sofa and cake if you’ve committed to meet friends

3. Remember little eyes are watching. If you are a parent, research suggests your children are watching and being influenced by your actions or lack of them, so if you don’t want to exercise for yourself do it for them. (Bit of guilt-laced bribery maybe, but if it works don’t knock it.)

4. Family activities. The BHF recommends that families do regular exercise together. It could be a walk, cycling or a trip to a karting track. The BHF believes this develops a positive attitude towards exercise and activities for children.

5. Look at the facts. A World Health Organisation report says physical inactivity in the developed world is responsible for one in five people suffering from coronary heart disease. And, if you don’t find that motivating, here’s a question: have unfit, out-of-shape, lardy bodies ever been attractive to the opposite sex? Discuss.

6. You’re having a laugh. Have fun. Exercise doesn’t have to be all sweat and heartache. For example, try rolling around in a zorb – you’ll be laughing too much to notice how many calories you’re burning.

7. Gain without pain. The cliché goes: ‘No gain without pain.’ It doesn’t have to be that way. Take water sports such as kayaking. It builds strength, stamina and flexibility, and if it’s your thing, you’re floating on cloud nine. It’s gain, again and again – without any pain insight.

8. Keep a diary. The BHF recommends keeping an activity diary, which notes down any time spent doing 10 minutes or more of continuous activity.  The aim is to achieve 30 minutes of at least moderate to intense physical activity five or more times a week. See how close you get.

9. Benefit focussed. Write down three key benefits you want to achieve from exercise. It focuses the mind and gives you a sense of achievement.

10. Reward yourself. And when you start achieving those results – treat yourself along the way. Here’s a range of activities which offer exercise and treats.