4 Simple Strategies to Get Moving Again and Increase Your Fitness in the New Year

The investment of time is the missing link for most people seeking to get fit in the new year (or any time of the year, for that matter). During the magical New Year's resolution season, many will pay money for a gym membership, buy equipment or hire a trainer.

While a monetary investment is often the very thing many of us need to start building good habits, the fact is that less than 50% make the lifestyle change after beginning a New Year's resolution. You can look at the statistics one of two ways: According to a 2016 study, 46% succeed and make fitness part of their life consistently. Or you can see the 54% who fail to be consistent and see no return on their fitness investment for the long term.

While I am not a fan of New Year's resolutions, you cannot argue that it is helpful for many to start their journey in the new year, but statistics do not lie. There is a reason why the statistics for success for starting a fitness habit are so low: because it is not easy and requires consistent effort.

The good news is, you can take steps to improve your health and wellness by these effective ways to make the beginning of the fitness journey a little more successful.

1. Find the Time.

We all say we do not have time, but take a serious look at your daily time in front of a screen. How much is work, and how much is not work? Many of our days begin with looking at a small screen, going to work and looking at a medium-sized screen and then looking at a big screen at the end of the day.

Assess your screen time and see whether you find some time to train. You can even compromise and listen to whatever you enjoy watching while you walk or do other physical activities. Try less screen time in the evening and go to sleep an hour earlier. This will help you if you are trying to wake up an hour earlier to get fit before your daily activities in the morning.

2. Try the Buddy System and Set a Schedule.

Reach out to your network of friends. Having a training partner adds another layer of accountability that is key to many of those days when you are tempted not to exercise. Remember: If it is not in the schedule, it does not exist.

Write it down and share it with your buddy or go solo. If you set your schedule for a morning workout, do something, even if it's only a walk for 20 minutes. Build an easy effort, time-slot habit. As you establish this habit, you can advance the effort levels. This walk time can also be placed into a lunch break or after an evening meal. Multiple times per day can be something to build over time.

3. Focus on Your Physical and Mental Health.

A healthy body and mind are essential for us as humans and the key to longevity and adding life to your years. This is the biggest return on investment we can receive in the long run.

4. Consistency Is Key.

Consistently keep moving or commit to your exercise schedule. Consistently eat healthy and control portions. Consistently sleep well. Consistently drink water throughout the day. Consistently find extra ways to add walking throughout the day.

But it is OK not to be perfect. Consistently does not mean "without fail"; It just means "more often than not." Keep the good, new habit alive each week.

By investing in yourself just minutes a day, you can see a nearly immediate return on your investment. You will feel better within days. You will look better within weeks. And you will be a different person with new, healthful habits within months. A year from now, you could be well on your way to a lifestyle change and a series of habits that are difficult to break.

Notice the initial investment does not have to involve money. You can invest your time and energy into health and wellness goal-setting and see a huge return. Eating well, moving more, drinking more water and taking care of yourself are all investments that will pay off in the short and long run.

Doing so will improve your physical and mental health and will result in increased productivity and energy. These good, new habits create a snowball effect. Exercising can help you sleep better, reduce stress and improve your mental and physical health. Getting enough sleep ensures you have the energy and focus to be productive during the following day. They all feed the incredible mind/body machine we have in ourselves.

Yes, it is all easier said than done. These investments require effort and commitment. But investing in yourself pays off so much in the long run. So take the time to invest in yourself and reap the rewards.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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