The start of a new year is like a freshly paved road—smooth, open, and full of possibilities. But if you’ve ever hit February with resolutions already derailed, you’re not alone. Instead of setting lofty goals that might feel overwhelming, why not take a different approach this year? At St. Joseph’s Health, we know that small, intentional steps can lead to big, lasting changes. With the right plan and mindset, 2025 can be the year you truly achieve your fitness goals—no guilt, no burnout, just progress.
Start Small, Think Big
“Many people overestimate what they can achieve in a month but underestimate what they can achieve in a year,” says Corey Brown, physical therapist and Director of Rehabilitation Medicine for St. Joseph’s Health. “Instead of committing to something extreme, like running a marathon by March, focus on manageable milestones that build confidence and strength over time.”
For example, if you’re new to exercise, aim to walk for 10 minutes, three times a week. Once that feels easy, increase your time or add another day. Gradual increases are safer for your body and more sustainable for your schedule.
Be Specific with Your Exercise Goals
Rather than saying, “I want to get in shape,” make your goals clear and measurable. This could look like:
- Walking 3 miles by March.
- Doing 15 minutes of yoga three days a week.
- Attending one group fitness class per week.
“Specific goals give you a target to aim for,” recommends Brown. “They also make it easier to track your progress and celebrate wins along the way.”
Match Goals to Your Interests
Exercise shouldn’t feel like a punishment—it should be something you enjoy! If you dread the gym, explore alternatives. Consider dancing, hiking, biking, or even gardening.
“Exercise adherence increases significantly when people do activities they like,” Brown explains. “Your body will thank you for moving in any way, whether it’s a Zumba class or a leisurely swim.”
Make Movement a Habit
The best goals won’t stick unless they’re backed by consistency. Try linking exercise to something already part of your routine. For instance:
- Walk around the block after your morning coffee.
- Do 10 squats while brushing your teeth.
- Stretch during your favorite TV show.
“Start small to build the habit,” advises Brown. “Once it becomes part of your routine, you’ll naturally build on it.”
Listen to Your Body
Overdoing it early in the year can lead to injury or burnout. Pay attention to how your body feels during and after exercise. Muscle soreness is normal, but sharp pain, swelling, or fatigue that lasts for days is not.
Brown emphasizes, “Rest days are just as important as exercise days. Recovery allows your muscles to repair and grow stronger.”
Write It Down
Keep a journal or use an app to track your progress. Seeing how far you’ve come can motivate you to keep going. Include notes about how you feel—physically and emotionally—after each workout.
“Documenting your journey makes your progress real,” says Brown. “It also helps identify patterns, like which workouts energize you the most.”
Seek Professional Guidance
If you’re unsure where to start, or if you have a history of injury, a physical therapist can help design a safe, effective plan. “At St. Joseph’s Health, we work with patients of all fitness levels to create individualized programs,” explains Brown. “A personalized approach reduces the risk of injury and increases your chances of success.”
Celebrate Small Wins
Every step counts. Whether it’s walking an extra block, holding a plank for 30 seconds longer, or simply showing up on a tough day, celebrate your achievements.
“Positive reinforcement keeps you motivated,” Brown shares. “Focus on progress, not perfection.”
Looking Ahead to a Healthier You
The coming year doesn’t have to be about perfection—it’s about progress, consistency, and kindness to yourself. Start with one small change today and build on it tomorrow. With the right mindset and a little guidance, this can be your year to move better, feel stronger, and live healthier. Just remember: check with your physician prior to starting any exercise program.
If you’re ready to create an achievable exercise plan, St. Joseph’s Health is here to help. Our physical therapists can provide expert advice and customized programs to meet your goals. Let’s make 2025 your healthiest year yet—one step at a time.
