Expert Advice to Meet Your New Year’s Fitness Goals

VALPARAISO – Peixing Jiang, program director of exercise science and associate professor of exercise science with Valparaiso University’s College of Nursing and Health Professions offers valuable tips for sticking to your fitness-based New Year’s Resolutions. The first and most important step is to set clear and achievable goals.

“Define your purpose for exercising, whether it’s improving health, losing weight, gaining strength, or reducing stress,” Professor Jiang said. “Start small with achievable goals, such as working out for 20–30 minutes, two to three times per week.”

Proper technique is essential to avoid injury and maximize the benefits of a workout. Professor Jiang recommends working with a personal trainer, attending a beginner class, or the use of instructional videos and mirrors to ensure exercises are being performed correctly.

A proper warm-up, consisting of 5–10 minutes of dynamic stretching or light cardio, will help prepare the body for exercise, while another 5–10 minutes of cool-down after the workout will improve flexibility and reduce soreness.

For the workout itself, Professor Jiang recommends that beginners start with a combination of low-impact cardio and strength training activities. Exercises such as walking, bicycling, and swimming for 10–20 minutes at moderate intensity and body exercises such as squats, push-ups (including modified wall push-ups) and planks will help build a solid foundation from which to slowly expand. Alternate between cardio and strength training, with rest days in between, such as in the following sample plan:

Day Activity Duration/Focus
Monday Cardio (Walk/Cycle) 20–30 min
Tuesday Strength (Bodyweight) 15–20 min
Wednesday Rest/Stretch/Yoga 10–15 min
Thursday Cardio (Walk/Swim) 20–30 min
Friday Strength (Light Weights) 15–20 min
Saturday Active Recovery Leisure activity (e.g., hike)
Sunday Rest
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One major concern for those new to exercise is the risk of injury. Professor Jiang emphasized the importance of gradual progression in exercise duration and intensity.

“Progress slowly and pay attention to how your body feels,” Professor Jiang said. “Muscle soreness is normal, but sharp pain is not. Stay hydrated before, during, and after workouts. Prioritize recovery by stretching, getting adequate sleep, and maintaining a balanced diet rich in protein, carbohydrates, and healthy fats.”

Finally, focus on making exercise enjoyable. Joining classes, exploring new activities, and working out with friends can boost motivation and improve consistency. Tracking progress and celebrating milestones – no matter how small – can also provide a sense of accomplishment and inspire continued commitment to fitness goals. For more information on the College of Nursing and Health Professions’ exercise science program, click here.

About Valparaiso University
Valparaiso University is an independent, Doctoral/Professional University with a comprehensive liberal arts curriculum in Valparaiso, Indiana. Nearly 2,600 students and 250 full-time faculty comprise a community of learning dedicated to excellence and grounded in the Lutheran tradition of scholarship, freedom and faith. Valpo is nationally recognized for
the quality and innovative character of its academic programs. Valparaiso University offers more than 70 undergraduate programs through the Colleges of Arts and Sciences, Business, Engineering, Nursing and Health Professions and Christ College — The Honors College. Valpo also has more than 20 degree and certificate programs in its Graduate School and
Continuing Education.