Workout Wednesday: How to Keep Your Workout Resolution in the New Year

This year, make a workout resolution you can actually keep! Physical Therapist Karena Wu shows us how to reach our exercise goals once and for all.

New year, new you, right? Wrong. Every year we resolve to change our exercise regimen and stay in shape. And every year, we admit defeat midway through January. We’ve all been there. Making a workout resolution is easy but sticking with the routine is easier said than done. Maybe it’s the intensity of our resolutions that’s the problem.

Celebrity Physical Therapist Karena Wu certainly thinks so. With over 14 years of experience in sports and orthopedic rehabilitation, Karena knows that “slow and steady wins the race.” According to Karena, keeping that workout resolution is all about breaking it down into baby steps. Focus on flexibility and always have fun. We sat down with the expert to find out exactly how you can stick to your exercise goals without getting overwhelmed.

Add some cardio to your routine. Start with interval jogging/running. Using distance, you can do 1/4 mile jogging/running and 1/4 mile walking, or you can time it, with 2-4 minutes jogging/running and 1 minute walking. Intervals are great at reintroducing the intensity and impact forces of cardiovascular exercise while preventing burn out.

Stretch after your work out. Post-workout is the best time to stretch, since blood is flowing to your skeletal muscles. This gives you more flexibility with less discomfort. Stretching also eases lactic acid buildup in your muscles, which means less soreness to limit your future workouts and motivation.

Use massage to help loosen up tight muscles. Incorporating a massage into your workout schedule can help your performance and alignment during exercise and reduce muscle tightness and soreness post-workout. Massages also help you mentally unwind, which is crucial while you’re exercising.

Use equipment like foam rollers or trigger point balls to loosen up soft tissue and joints. Instead of massages, utilize exercise equipment to help loosen up muscles and increase range of motion.

Do light exercise on your days off. Doing light exercise in between workouts will help relieve soreness by moving lactic acid out of the affected area. Reducing soreness will prevent you from falling behind in your exercise program. Don’t go too intense in your routine because your muscles will need more time to recuperate.

We know it can be hard to stick to a workout routine, especially when you’re just getting started. Stick to these tips and don’t beat yourself up for missing a day– just keep going! Working out should be about taking care of yourself and having fun, so always try to focus on your progress and your success. You’ve got this!