What is your goal for yourself in the year 2023? Will you still be working hard in your career? Will you be living in a house? Or maybe you'll have saved enough money to travel the world and visit all of the beautiful places that you've always wanted to see? But there's one thing that we bet that you want to do more than anything else... and that's achieve physical fitness. Whether it be running a 5k, biking across the country or lifting a heavier weight, there are plenty of goals that you can set for yourself in the coming years to get fit.
With our list of top 10 fitness goals, you can have a clear idea of what you need to do in order to achieve your fitness goals.
Top 10 Fitness Goals
Whether you're looking to lose weight or increase your fitness level, the number one thing that you need to focus on is achieving overall fitness. With many different factors that you need to take into consideration, this goal will be difficult to achieve, but it won't be impossible. In fact, the first step towards achieving this goal is setting realistic fitness goals. If you know where you need to start in order to reach your overall fitness goals, then it will be easier for you to decide whether or not you're ready to start a fitness journey.
1. Body: “Get Leaner”
The No. 1 goal for many people when it comes to their fitness is definitely to get leaner. There are plenty of ways that you can do this, such as through regular cardio sessions, cutting calories or simply by lifting heavier weights. This way, you’ll burn more calories while improving your cardiovascular health. Not only will you burn more calories, but you’ll also build more muscle mass in your body. Muscle burns more calories than fat, so if you build up more muscle mass, you’ll notice that you’re losing weight faster.
2. Strength: “Developing a Vast Amount of Muscle Mass”
In order to increase muscles, you need to include muscle-building exercises in your workout routine. These include lifting weights, strength training and cardio. By following a proper training program, you can be able to build up the muscles in your body to gain muscle size and strength.
3. Cardio: “Keep the Heart Rate Elevated”
Whether it be running a 5k or lifting a heavier weight, cardio is an important aspect to achieving any fitness goal. Cardio is a form of exercise that raises your heart rate and allows your heart to work harder while getting the blood pumping and oxygen circulating through your body. Some people like to run, some like to bike and others enjoy swimming or taking a spin class. Regardless, there are many different methods of cardio and you should really focus on which ones you like doing the most. Once you’ve chosen the method of cardio that you like best, you can focus on achieving your target heart rate while exercising.
4. Flexibility: “Become More Flexible”
Being flexible will help you in the long run, as well as in the short run. Having greater flexibility means being able to move more freely. You're going to be able to stretch out further, which is going to mean being more flexible. As well, you’ll be able to go through a lot less pain overall. A study from 2016 showed that those who are flexible have stronger muscles that are less likely to get injured. You may also be able to take up different sports like yoga.
5. Endurance: “Running, Walking, or Cycling at Least One Hour Per Week”
This is probably the most important fitness goal to have if you want to be healthy. And there are so many ways to do this! Running is great because it not only works out the whole body, but it also helps with weight loss. And there are some other reasons why running is good for you too, like stress relief, and improving your sleep. However, running for an hour per week can be difficult because of how busy people are these days. If you want to improve your endurance and get into shape, then walking is a better option. It is very simple, but effective. This will help you burn calories and tone your body.
6. Core Strength: “Developing the Abdominal Muscles”
Have you ever felt like you just didn't have enough core strength? Well, if you’re someone who's looking to improve their fitness, then you should definitely try to increase the amount of time you spend doing planks. The plank is a basic core exercise where you lie flat on your stomach with your hands directly under your shoulders. It takes pressure off your lower back and helps you target those abs. Another great core strengthening move is the side plank. This is very similar to the plank, except you raise one leg up to hip-height. You repeat this motion by switching sides. When you do the plank, hold the position for 20 seconds, and work your way up to 40 seconds.
7. Overall Health: “Avoid Diseases and Chronic Conditions”
As your body ages, so too will your chances of developing diseases like heart disease, cancer, osteoporosis, dementia, arthritis, and other serious health problems. In fact, it’s estimated that by the year 2030, about 60% of the world’s population will be over the age of 50, so you definitely don’t want to be among those numbers. If you want to stay healthy as you grow older, then you need to make sure that you maintain a healthy lifestyle. One way to do this is by trying to avoid chronic conditions and diseases altogether. The best way to avoid diseases is to eat right, exercise regularly, and make sure that you get adequate sleep.
8. Healthier Diet: “Eat a Better Diet”
It is the first and probably most important fitness goal that you should have. By eating a better diet, you will be able to control your weight and also reduce your risk of many diseases such as diabetes and heart diseases. A better diet is one that includes whole grains, fruits, vegetables, lean meat, fish, low-fat dairy products, and healthy fats such as olive oil. Make sure to cut out all of the processed junk foods that may not seem to be bad for you at first, but over time will destroy your body. If you want to take your diet to the next level, try making healthier versions of your favorite recipes. It’s easier than you think!
9. Sleep: “Get Quality Sleep”
Sleep is something that we often take for granted. We go about our daily lives not giving sleep much thought. Sleep is proven to be as important as eating a proper diet in our overall health and well-being. The quality of your sleep can have an impact on your ability to lose weight and gain muscle. If you’re tired, you’ll likely crave carbs and simple sugars, which are the best foods to use after a hard workout. Not only will this make you feel less like working out again, but it could also lead to you eating the wrong foods.
10. Rest: “Rest is Important”
The first key to achieving your fitness goals is rest. It is very important that you give yourself adequate amounts of time to rest. You need to be sure to give yourself plenty of time to relax, take it easy and not overdo things. If you're working out too much and neglecting to give yourself enough time to rest, you may end up injuring yourself or having a workout session go out of control.
So, there you have it! Those were my top 10 fitness goals for 2023. There’s always something new to aim for in fitness, and I’m always looking forward to achieving new goals!