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While most of us kick-off each January with good intentions, it can be difficult to carry that momentum through to the rest of the year. Throw in the stressors of daily life, work schedules, family obligations and our appetite for doomscrolling, and it’s no wonder our health and wellness goals are the first to disappear when things get busy. Thankfully, you don’t need to turn into a gym junkie to see results. Melody explains why setting achievable goals and listening to your body are the first steps towards achieving year-long success. 

Set realistic goals

It’s as true as it ever was – eating well and moving your body are still the core foundations of successful health and wellness routines. The way we view the outcomes of both, however, has changed. “Yes, diet and physical activity are the fundamental pillars of better health and fitness but it’s really a matter of how we frame our goals,” says Melody. Just like in our work lives, our wellness goals need to be quantifiable to be achievable. “The common mistakes I see people make are setting very vague goals,” she says. “If they’re not specific, it can become hard to track and hold yourself accountable.” 

While achieving improved health and fitness requires long-term effort, Melody encourages people to celebrate the small wins along the way. “You may want to lose 5 kilograms and have an exercise routine you’re sticking to, but if the weight takes time to come off, you might get demoralised,” she says. “What people don’t realise is that by exercising more and eating better, you’re becoming healthier whether you shed that weight or not.” 

This is particularly true for those building muscle mass. “Remember, 1 kilogram of fat weighs the same as 1 kilogram of muscle, so if you’re building muscle, you may not lose weight on the scales, but you’re still getting healthier metabolically,” explains Melody. “This is why it’s important that we don’t just measure success via a scale or a watch – it’s about how you feel after exercise, because this enjoyment and post-exercise glow is often the reinforcement that may help you stick with your exercise or physical activity goals in the long term.”

In using mindfulness to recognise your progress, you’ll be able to keep your motivation up, no matter what the scale says. 

Know your body

For those of us who’ve barely lifted ourselves off the couch for the last few months, Melody recommends taking it one step at a time and being cautious of diving straight into strenuous exercise. “People want to go from 0 to 100 in a few days rather than building things up gradually, and what often happens, especially for those with no prior fitness habits or habits of physical activity, they burn themselves out very quickly,” she explains. Not only can this approach lead to injuries and further setbacks, it almost guarantees your exercise and activity goals won’t see it past February. 

Instead, Melody recommends looking at ways you can incorporate exercise into everyday life by understanding the difference between exercise and physical activity. “Exercise is what people do for the purpose of health and fitness, but physical activity is everything that is body movement, physical activity can be equally health-enhancing even when it is not done particularly for the purpose of health or fitness” explains Melody. “It could be for fitness purposes, but it could also just be taking the bus and getting off a stop earlier or taking the stairs instead of the lift.”  

This approach can be particularly helpful for those overwhelmed by the idea of going to the gym multiple times a week, or don’t have time to exercise yet still want to be active each day. “We need to be clear about the fact that we should do regular physical activity, but we don’t need to be doing a full hour every day,” she says.  

As physical activity provides a number of similar benefits to exercise, you may find success re-framing exercise in your mind as something you incorporate into your daily activities. Around 2.5 hours of activity a week is a great baseline for most people. “You can do it as a weekend warrior or spread it out throughout the week – which is great because you don’t have to feel pressured.”  

Involve your friends and community 

When considering your health and fitness routine this year – remember that social connections are just as important in maintaining our mental wellbeing as they are our physical health. “This connection is so vital,” says Melody. “There are people who prefer solo exercise and that’s fine – you shouldn’t force yourself out of your comfort zone but it’s helpful to think about how we can sub in healthier choices that can be enjoyed with friends.”  

This might involve skipping a rich meal at a restaurant for morning walks by the beach or local park or encouraging walking meetings at work. “It’s a good way to get active and it breaks down the hierarchy because everyone is walking together,” adds Melody.

Remember the basics

While a quick health fix sounds great in theory – there’s no way around it – we need to do the work and look after ourselves to achieve consistent results. This starts with removing any obstacles that may interfere with your goals. “If you know that work may throw you a curveball during the day, try to schedule your workout or physical activity in the morning,” says Melody. “You might also think about the excuses you’ve used to not eat well or exercise – are you less interested because the exercise is too hard, or it’s a type of exercise or food you actually don’t enjoy?” Iinterrogating these thought patterns may help you make your healthy routines more enjoyable and less susceptible to obstecles, so that you have a better chance at success in the future.

Importantly, Melody urges self-compassion, particularly if you have a goal and don’t reach it immediately. “When we slip up or we miss a workout or two, we shouldn’t shame or blame ourselves.” This is when emotion can take over and negative patterns can form. “When we keep doing this, we lose motivation and that’s when you give up.”

Ultimately, Melody believes focusing on a healthy lifestyle, sufficient sleep and a balanced diet will do more for your long-term goals than focusing specifically on a number on the scales. “When we eat and exercise well, we also sleep well, and this puts us in a positive cycle,” she says. “We need to see wellness as a whole and remember if you’re doing even one thing right – it’s going to help with everything else."

Written by Alana Wulff for SAM Extra.
Illustration by Jenny van Rantingen (BVA/BAdvStudies '24). Jenny van Ratingen is an illustrator and multimedia artist, primarily working with painting and sculpture. Outside of Jenny's illustration practice, her artwork delves into themes from the Everyday, the complexities of intergenerational conflicts and the laborious dynamics found within the home.

This article originally appeared in SAM Extra. If you are a University of Sydney alumni, update your preferences to receive this monthly e-newsletter.