> At a Glance
> – CDC guideline: 150 minutes of moderate activity + 2 muscle-strengthening days per week
> – Harvard study: 7,500 daily steps linked to longer lifespan
> – Success rate: 59% for approach-oriented goals vs. 47% for avoidant goals
> – Why it matters: Realistic, measurable targets prevent burnout and build lasting habits
Ready to move more in 2026 but dreading the usual New-Year burnout? Fitness pros told News Of Los Angeles that the trick is to think smaller-like walking half an hour or stretching ten minutes-rather than vowing to run a marathon by March.
The Realistic Movement Formula
Certified personal trainer Jenny Liebl insists goals stay SMART: Specific, Measurable, Attainable, Realistic, Time-bound. “I want to lose some weight” becomes “I will lose 15 pounds by July” only if the number is safe for your body-fat level.
- Target 7,500 steps a day if counting feels easier than minutes
- Blend moderate and vigorous work at least twice a week
- Use body-weight moves or bands for twice-weekly, 20-30-minute strength sessions
Micro-Goals That Stick
Pilates instructor Lesley Logan recommends skill-based targets: one unassisted pull-up, climbing three flights without gasping, or a fresh 15-minute routine learned online. Dr. Shahinaz Soliman adds a 10-minute daily stretch to keep joints happy and injuries down.
| Goal Type | Example | Weekly Time |
|---|---|---|
| Walking | 30 min × 5 days | 150 min |
| Strength | 2 × 25 min | 50 min |
| Stretch | 10 min daily | 70 min |
Make Resolutions Last
A 2020 PLoS One paper found framing goals around adding healthy habits-rather than banning soda-boosts follow-through. Logan suggests anchoring each goal to personal motivation: “Keep up with my kids” beats vague “get fit” every time.
Key Takeaways
- Aim for 150 minutes of activity plus two strength days weekly
- Break targets into bite-size habits: walks, stretches, micro-workouts
- Track steps or time, reward small wins, and adjust upward gradually
- Keep goals positive; ditching a bad habit works better when paired with adding a good one
Start 2026 with a 30-minute walk today-your heart, mood, and future self will thank you.
