"From now on, I'll exercise three times a week" – why these extreme resolutions are bound to fail 🚴

Vague goals leave room for excuses 📅

“Exercise three times a week” sounds simple enough, but for many employees, it’s a big leap, especially if they’re starting from little or no exercise. Without a plan, vague intentions can quickly fall through the cracks. Monday turns into Wednesday, and before they know it, the week is over with no progress made. A little guidance from you, however, can make all the difference in turning their goals into something they can act on with confidence.

Help employees turn their vague goals into something specific and actionable. Encourage them to schedule their workouts like meetings—something concrete that doesn’t get pushed aside. And instead of jumping straight to multiple workouts, suggest beginning with one or two short sessions a week, like a 15-minute walk during lunch or a quick yoga stretch in the morning. Once they’ve built consistency, it’s easier to add more over time.

Suggest adding variety to their plan to keep it engaging, like a morning yoga session on Monday, a team walk on Wednesday, and a cycling class on Saturday. You could also highlight the importance of flexibility, letting them know it’s okay to swap or adjust their activities as long as they keep moving forward.

Progress takes time, and motivation fades 🎯

Employees often start a new fitness routine full of enthusiasm, excited to see quick progress. While results like increased strength or better stamina can take time, every effort they make contributes to meaningful strides forward. For beginners, these small steps are the foundation of long-term success, even if the changes aren’t immediately visible.

As an HR manager, you can help employees focus on consistency and small wins rather than just big outcomes. Shift the attention to the positive effects of their efforts, such as feeling more energised after a lunchtime walk or enjoying a weekly yoga session as a moment of self-care. By recognising these achievements, you remind employees that every step, no matter how small, is a step in the right direction. This approach helps them feel valued and keeps their enthusiasm going strong.

One great way to celebrate progress is by creating a “movement board” where employees can anonymously share what they’ve achieved that week. Seeing others’ small wins—like completing their first plank or taking the stairs instead of the lift—can inspire others to keep going.

Focus on consistency, not intensity 🔄

Many employees start the New Year with ambitious fitness goals, believing they need to push hard to see results. Ambition is great, but starting with a focus on consistency is far more sustainable and rewarding. The goal isn’t just to exercise intensely for a month—it’s to create a routine that becomes a natural part of their lifestyle. Encourage employees to think of exercise as something they do regularly, even if it’s just a short session to begin with. A 10-minute walk around the block or a few stretches after lunch may not seem like much, but these small, consistent actions are the foundation of lasting habits.

As an HR manager, you can foster this mindset by emphasising the value of showing up over doing it perfectly. Share stories of colleagues who prioritised consistency, and celebrate their achievements, no matter how small. Consider introducing a “streak challenge,” where employees track their daily or weekly movement, regardless of intensity. This helps shift the focus from doing more to simply showing up—and that’s where real change begins.

It’s hard to stick with something you don’t enjoy 🎉

Exercise becomes so much more rewarding when it’s something employees truly enjoy. Sometimes employees pick activities they think they “should” do, like running or lifting weights, even if those options don’t truly excite them. By helping employees discover movement they genuinely enjoy, you can turn exercise into something they look forward to.

You can encourage employees to explore activities that spark joy and fit their personal preferences. Whether it’s dancing, hiking, or joining a new group class, the key is finding something that adds energy and positivity to their day. Consider introducing fun, inclusive activities at work, like team walks, outdoor yoga, or even an office dance challenge. Helping employees see exercise as an opportunity for fun and self-care can transform the way they approach their fitness goals.

Make it achievable, make it last 🏅

The New Year is the perfect time for fresh starts, but resolutions don’t need to be about doing it all at once. As an HR manager, you have the chance to guide employees to start small and focus on progress. This year, let’s rethink the way we approach fitness goals—because sometimes, less really is more.