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1:00 AM 28th December 2024
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New Year Fitness Goals?

AI Reveals How To Stay Motivated In 2025
Armiramir-shutterstock_2112593501
Armiramir-shutterstock_2112593501

A whopping 79% of New Year's goals involve improving health, and interestingly, improving fitness/exercising more is the most popular New Year’s resolution:
RankNew Year’s Resolution% Picking This Resolution
1 Improve fitness/ Exercise/ Lose Weight 35%
2 Improve mental health 21%
3 Get finances in order 20%
4 Learn new hobby 20%
5 Focus on career goals 18%
6 Reduce alcohol intake / Reduce/quit smoking 12%

*Statistics are taken from forbes.com and press.gocompare.com

However, reports show that 80% of New Year’s resolutions are broken by February.

To help people stick to their goals, the people at AI prompt management tool AIPRM asked ChatGPT to provide expert tips on sticking to your New Year’s resolution of exercising more throughout 2025. They partnered with experts at Live Football Tickets, who provided their comments on the tips and added insight.

AI’s Tips for Sticking to Your New Year’s Goal to Exercise More:

1. Set Clear, Specific Goals

Instead of a vague goal like "exercise more," set clear, measurable objectives. For example, aim for “30 minutes of exercise, 3 times a week” or “run 5 kilometres by March.” When goals are specific and measurable, it’s easier to track progress and stay motivated.

2. Make It a Routine

Consistency is key. Schedule your workouts like you would any important appointment. Choose a time of day that works best for you and stick to it. Whether it’s first thing in the morning, during lunch breaks, or after work, routine makes it easier to build a habit.

3. Start Small

Begin with manageable exercises that don’t feel overwhelming. Gradually increase the intensity and duration as your body adapts. Starting small and building up helps you avoid burnout or injury.

4. Find Activities You Enjoy

You're more likely to stick with exercise if it’s something you enjoy. Try different activities (like swimming, cycling, dancing, or yoga) until you find one that feels fun. The more enjoyable your workout, the more likely you are to keep doing it.

5. Track Your Progress

Keeping track of your workouts and improvements (such as how many minutes you exercised or how much stronger you’re getting) can be motivating. You can use an app, a fitness tracker, or even a simple journal.

6. Make It Social

Exercise is more fun and motivating when done with others. Join a fitness class, find a workout buddy, or participate in a group challenge. Being accountable to someone else can make you more likely to show up.

7. Reward Yourself

Celebrate your progress along the way! Treat yourself to something special when you hit milestones, like a massage, a new workout outfit, or a favourite healthy snack. Positive reinforcement can make your exercise routine more enjoyable.

8. Be Flexible and Kind to Yourself

Life can get busy, and sometimes you’ll miss a workout. Don’t be too hard on yourself—just get back on track the next day. Flexibility in your approach will help you stay motivated in the long run.

9. Create a Positive Environment

Make your workout space or gear easily accessible. Whether it’s setting out your workout clothes the night before or having a designated space for your home workouts, creating an environment that encourages movement can make it easier to follow through.

10. Focus on the Benefits

Remind yourself why you want to exercise more in the first place—whether it’s to feel better, improve your health, gain strength, or boost your mood. Keeping these benefits in mind will help keep you motivated on days when it feels harder to get started.

Maarten Zomerdijk, Co-CEO of Live Football Tickets, commented on the study, sharing their advice on sticking to your health and fitness goals in 2025:
“ChatGPT’s advice covers many important elements of staying motivated and on track with exercise goals, such as self rewards, clear goals, and finding enjoyment in exercise. This is crucial as it can be hard, especially in winter months, to keep motivated to exercise regularly, but utilising these tips from the start can position you in a good position to build this goal into a habit and stick to it throughout the entire year.

“Starting small and building your way up is also great advice, as this can prevent unnecessary injury and strain on your body, as well as prevent demotivation due to difficulty. Tracking progress and being kind to yourself along the way are key steps in ensuring your goal doesn’t become a chore. By tracking your progression and achievements, you can see the benefits you are gaining.

“If there’s a day where you are not up to exercising, don’t let this demotivate you, instead simply review how far you have come by looking at your positive progress made, and get back into the routine the next day, or whenever your mind and body is ready.

“If you do have a low mood day, it is important to consider that exercise can contribute to increased serotonin and boost mood. Be kind to yourself and speak to family and friends if you are struggling with motivation, words of encouragement can go a long way!”