It’s that time of year again! Time for resolutions, fresh starts, and…maybe a new gym membership? Strengthening your joints, gaining muscle, and losing weight are great resolutions; but Strava, a fitness app, found that most people abandon their New Year’s resolutions by January 19. 

Here at Pacific Crest Orthopedics, we want to help you achieve your orthopedic health goals (and also stay injury-free). With that said, here are some New Year’s resolutions to put on your list to help you stay fit, active, and healthy in the new year. 

6 Resolutions to Support Your Health Goals 

Instead of vague resolutions like “get in shape,” try setting specific, measurable, achievable, relevant, and time-bound (SMART) goals. These goals would include the following SMART traits: 

  • Specific: Clear and well-defined. (“Walk for 30 minutes three times a week” vs. “exercise more”)
  • Measurable: Track your progress. (Use a fitness tracker, journal, or set distance/time targets)
  • Attainable: Challenging but realistic. Start small and build gradually.
  • Relevant: Meaningful to you and aligns with your values.
  • Time-bound: Set a deadline to stay motivated.

Here are a few ideas for resolutions to get you started.

1. Conquer that 5K (or 10K, or Half Marathon!)

Always wanted to run a race? This is your year! But don’t jump from the couch to a marathon overnight.

  • SMART Goal: “I will run a 5K in three months by following a beginner’s training plan three times per week.”
  • Orthopedic Tip: Invest in good running shoes and gradually increase your mileage to avoid overuse injuries like shin splints or runner’s knee. Listen to your body and don’t push through pain.

2. Finally Get that Hiking Trip on the Calendar

Dreaming of exploring those scenic trails? Make sure your body is ready for the adventure.

  • SMART Goal: “I will hike twice a week on local trails, increasing the difficulty and elevation gain each month, to prepare for a 3-day backpacking trip in six months.”
  • Orthopedic Tip: Strengthen your core and leg muscles to improve stability and balance. Use trekking poles to reduce stress on your joints, especially when going downhill.

3. Play with Your Kids (or Grandkids) More (Without Wincing)

Want to keep up with the little ones without throwing out your back? Prioritize functional fitness.

  • SMART Goal: “I will attend two yoga classes per week to improve my flexibility and core strength, so I can easily get up and down from the floor and play with my kids without pain.”
  • Orthopedic Tip: Focus on exercises that mimic everyday movements, like squatting, lifting, and twisting. Pay attention to proper form to avoid strain.

4. Build the Garden, Back Yard, or Deck of Your Dreams 

Love spending time outdoors but find yourself in pain when thinking about home projects? 

  • SMART Goal: “I will spend 30 minutes, three times a week, doing [gardening, landscaping, building the perfect backyard or other home improvement activities]. I will use proper lifting techniques and take breaks to avoid back pain.”
  • Orthopedic Tip for Gardening and Landscaping: Use gardening tools with long handles to avoid excessive bending, and kneel on a gardening pad to cushion your knees. Vary your tasks to avoid repetitive strain.

5. Start Dancing More 

Sometimes it’s good just to have a goal that heals your soul. Ready to hit the dance floor without worrying about your joints? Start a dance playlist in Spotify and spend some time just moving to the beat. If you want to get more specific with your dance goals, here are some ideas: 

  • SMART Goal: “I’ll learn a new dance or take a dance class [or watch a class on YouTube] once a week to improve my strength, flexibility, and coordination.”
  • Orthopedic Tip: Warm up before dancing and wear supportive shoes. Listen to your body and take breaks when needed.

6. Become Your Strongest Self…Literally 

We want to help you feel more confident and capable in your everyday life. If you don’t feel as strong as you used to or you’re cramping when you have to do an activity, you may need to strengthen your bones, muscles, and joints. The best way to do that is to prioritize strength training and overall fitness. Here is an example resolution: 

  • SMART Goal: “I will commit to a full-body strength training program 3 times per week, focusing on proper form and gradually increasing weight. I will also incorporate 30 minutes of cardiovascular exercise 4 times per week.”
  • Orthopedic Tip: Start with bodyweight exercises or lighter weights and gradually increase the intensity. Focus on core strength and balance to improve stability and prevent injuries. Don’t forget to warm up properly and cool down with stretching.

Seeing an orthopedic specialist with access to physical therapy is a great way to strengthen your body and get your body moving again. For a personal treatment plan, talk to one of our orthopedic doctors by booking an appointment. 

What Will You Do in 2025?

No matter your goal, start slowly and gradually increase the intensity and duration of your activities. Listen to your body and don’t hesitate to consult with a healthcare professional if you experience any pain or discomfort.

Pacific Crest Orthopedics is here to support you on your journey to a healthier, more active you! Happy New Year!

Related Posts