How to make your New Year’s fitness resolutions last beyond January

University News

How to make your New Year’s fitness resolutions last beyond January

The New Year is here, and if you’re feeling anxious about your health goals, you’re not alone.

Maybe you want to get more steps in, pick up a new workout routine or finally commit to that fitness goal you’ve been thinking about. But there is probably a question in the back of your mind: Will this be like all the other years when your fitness motivation disappears before the end of January?

Erica Perkins, the executive director of UVA Recreation at the University of Virginia, understands that cycle, and says breaking it requires a shift in how we approach setting goals.

UVA Today turned to the expert for her best tips to make a real change in your fitness and wellness routine this year.

Start small and build up

The biggest mistake people make with New Year’s resolutions is trying to change too much, too quickly.

“Even with a training program, doing too much, too soon is setting you up to fail, whether that’s injury or stress,” Perkins said.

Instead, Perkins recommends starting with small, achievable changes. “You have to start small and have small successes along the way for it to stick,” she said.

Think of it like learning in school – your curriculum gradually builds on itself.

“You don’t learn everything in one day. So don’t expect yourself to learn everything so quickly,” Perkins said. If you’ve never run before or haven’t in a long time, don’t attempt running the popular Charlottesville 10-Miler without proper training. Build your foundation first, then gradually increase what you’re doing in a sustainable way.

Illustration of a person letting their body rest

Prioritize sleep and recovery

Recovery and sleep are critical components of any health goal, yet they’re often the most overlooked.

“Rest is where your body rebuilds and grows and develops. That is a critical component to training,” Perkins said.

Many fitness tracking devices don’t factor in rest days, but they constantly remind you to move. Perkins cautions against this always-on mentality. “Some days you genuinely need rest,” she said.

Prioritizing consistent, quality sleep supports everything from physical recovery to stress management. It shouldn’t be seen as a luxury – it’s essential for reaching your health and wellness goals, Perkins said.

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Illustration of people doing a variety of different exercises

Find the movement that brings you joy

If you don’t enjoy your chosen activity, your resolution is likely doomed.

“If you don’t like it, it’s not sustainable,” Perkins said. “It should come from a health perspective – what do you enjoy doing that would feel natural for the rest of your life, not just because it’s a goal?”

Perkins uses “movement” instead of “exercise” because “our bodies just need to move.”

“Some people like to move in the water, woods, on a court, field or bike,” she said. Choose something you look forward to that provides stress relief rather than adding to your obligations.

After a stressful day, you’re more likely to show up for an activity you genuinely enjoy. “If you pick something you don’t like, you're unlikely to be successful,” Perkins said.

Illustration of two people running together

Partner with an accountability buddy

Social connection plays a powerful role in maintaining healthy habits.

“A lot of success comes when you have a buddy or a troop of people you like to do things with. You have a little bit more accountability,” Perkins said.

Whether it’s a running group, a recreational sports team, a friend to meet at the gym or a neighbor to walk and catch up with, having people who expect you to show up makes a significant difference.

Beyond accountability, social connections are essential to overall wellness. “Humans are social beings,” Perkins said. Surrounding yourself with people who support your goals, rather than constantly pulling you away from them, creates an environment where healthy habits can flourish.

Illustration of a person documenting their wellness goals

Reflection and reevaluation

Regular reflection is essential for sustainable health goals.

“Take time to reflect and appreciate your progress,” Perkins said. Too often, people move to the next goal without acknowledging their achievements.

Schedule time to reevaluate. Ask yourself, “Is this goal still right for me? Is this making positive changes mentally, physically and socially?”

“People get so busy that they don’t give themselves space to reflect on where they are and what they’ve accomplished,” she said.

Perkins emphasized focusing on behaviors, rather than outcomes. Instead of “I want to lose 15 pounds,” ask, “Do I need to change my habits? Do I need to lose weight, improve flexibility or build muscle?”

Most importantly, healthy changes take time.

“Progress doesn’t happen overnight,” Perkins said. “It takes these healthy patterns building on each other and interacting over time to get the outcome you’re seeking.”

UVA Recreation provides fitness classes, programs and group activities in four recreation centers. There are numerous instructor-led offerings for students, and faculty and staff can participate through the Hoos Well program. Visit to explore options for getting started with your fitness goals this year.