New Year Resolutions are great, but why wait until the start of a new year to try something new? Two months might seem like too little time, but research says otherwise.
According to a study led by Phillippa Lally, a health psychology researcher at University College London, it takes an average of 66 days for a new behavior to become automatic (1). This study shows how trying 30 day health challenges now will help you get in shape before the new year and teach you lasting healthy habits to take with you for years to come.
We challenge you to step out of your comfort zone and try these fitness challenges before 2024 ends.
If you’ve always wanted to get into running, this challenge is perfect for you. The Couch to 5K program is designed for beginners and gradually builds up your stamina over nine weeks. By the end of the challenge, you should be able to run for 30 minutes without stopping.
Sugar is found in almost all processed foods, making it difficult to avoid. However, cutting sugar from your diet can have numerous health benefits, including improved energy levels, better weight management, and enhanced mental clarity (2). These improvements can complement physical fitness goals, making it a popular challenge for those looking to boost their overall health.
If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!
Staying hydrated is crucial for optimal health and fitness and is one of the many practical health challenge ideas (3). The water intake challenge encourages you to drink a set amount of water daily, typically 64 ounces or more, to improve your energy, digestion, and skin health.
Read more: Calorie Tracker From BetterMe: Building Up A Perfect Body
The push-up challenge is a great way to build upper body strength and endurance. Over a month, you’ll aim to increase the number of push-ups you can do in one session.
Increasing your daily step count is a simple yet effective way to boost cardiovascular health and burn extra calories (4). A daily step challenge encourages you to reach a certain number of steps, often 10,000 or more, daily.
The strength training challenge focuses on building muscle and increasing strength through regular weightlifting or bodyweight exercises (5). It suits all fitness levels and can significantly improve your physical performance.
If you run a gym or a fitness club, you should increase the engagement of your community through group exercise ideas.
Monthly fitness challenges come in handy to make this happen!
For example, choose from these exercise challenges and schedule them with fun announcements encouraging healthy physical challenges for adults.
Monthly fitness challenge ideas:
The 30-Day Fat Burn Challenge is a comprehensive fitness program designed to help you burn fat, build muscle, and improve overall fitness through daily workouts.
It is essential to consider your current fitness level, any pre-existing medical conditions, and the potential risks associated with any challenges.
Here’s a detailed breakdown of what you should consider before starting a fitness challenge in 2024:
Embarking on a fitness challenge is an exciting way to improve your health and well-being, but preparing adequately to maximize success and minimize risks is essential.
Here are several key factors to consider before diving into a new fitness challenge in 2024:
Understanding your current fitness level is crucial in choosing the proper challenge. Whether you’re a beginner or more advanced, select a challenge that aligns with your abilities.
Starting with a challenge that matches your fitness level can help prevent injuries and ensure a more enjoyable experience.
If you have any pre-existing health conditions, take these into account.
Specific exercises may only suit some, and understanding your limitations can help avoid complications. Always prioritize safety and well-being when selecting a challenge.
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Different challenges require varying levels of time commitment. Assess your daily routine and determine how much time you can dedicate to your fitness goals. Choose a challenge that fits your schedule without causing undue stress or disruption in your daily life.
Set achievable goals to maintain motivation and track progress. Define what you hope to accomplish through the challenge: improving endurance, building strength, or enhancing flexibility. Realistic goals provide a clear path to success and keep you focused on the journey.
Consulting with a healthcare professional is wise if you’re unsure about your ability to undertake a specific fitness challenge. They can provide personalized advice based on your health status and fitness level, ensuring your chosen challenge is safe and suitable.
Clarifying these factors is especially important if you have any preexisting health conditions. For example, some forms of exercise may not be suitable for individuals with heart complications.
Some challenges may require specific equipment or resources, such as weights, resistance bands, or yoga mats. Ensure you have access to everything you need before starting so you can focus on the challenge without interruptions.
Read more: 6 Workout Challenges to Hop On Before The Year Ends
Fitness challenges 2024 and beyond can help individuals achieve their health goals before the year ends in several ways:
Participating in fitness challenges encourages regular physical activity, crucial for improving cardiovascular health, increasing muscle strength, and enhancing flexibility (8).
According to the American Heart Association, regular exercise can reduce the risk of chronic diseases such as heart disease and diabetes (9).
Individuals can progressively build their fitness levels by engaging in structured challenges.
Fitness challenges can significantly boost mental health by reducing symptoms of anxiety and depression. Physical activity stimulates the release of endorphins, the body’s natural mood elevators (10).
A study published in JAMA Psychiatry highlights that regular exercise can be as effective as medication for some individuals in managing mild to moderate depression (11), making fitness challenges a valuable tool for mental wellness.
Committing to a fitness challenge requires discipline and consistency, traits transferable to other areas of life.
As explained by Phillippa Lally’s research on behavior automaticity, habit formation emphasizes the importance of regular repetition in making new habits stick (1).
By completing a challenge, participants develop a disciplined mindset that can enhance their ability to achieve long-term health goals.
Many fitness experts and coaches design fitness challenges to be completed in groups or with an online community, providing participants with a support network.
This social aspect can enhance motivation, as exercising with others has been shown to increase adherence to fitness programs.
A study from Frontiers in Psychology found that social support significantly boosts individuals’ ability to maintain regular exercise habits (12).
Fitness challenges often include specific benchmarks or goals, such as completing a certain number of steps or holding a plank for a set duration.
These tangible goals provide clear metrics for success, enabling participants to track their progress. The Goal-Setting Theory supports setting and achieving goals, suggesting that specific and challenging goals enhance motivation and performance (13).
Engaging in a fitness challenge often requires learning new exercises or techniques, which can lead to skill development and personal growth.
The theory of neuroplasticity supports the process of acquiring new skills, which posits that learning new activities can lead to new neural connections in the brain (14). Neuroplasticity benefits physical health and enhances cognitive function.
Fitness challenges can catalyze broader lifestyle changes, such as improved nutrition and sleep habits. The transtheoretical model of behavior change suggests that committing to one healthy behavior can lead to other positive health changes (15).
By completing a challenge, participants often feel motivated to continue improving other aspects of their health.
Are you finding yourself asking these questions?
“What are the best fitness challenges 2024?” and “What are the top fitness challenges to watch for in 2024?”
We listed the most-loved fitness trends 2024 in this article; however, the best challenge of the year will be the one you can stick with and work into your schedule!
Here are some practical tips to help you maintain your dedication throughout the process:
Begin by defining what you want to achieve with your fitness challenge. Whether it’s building strength, improving endurance, or losing weight, having specific and measurable goals will give you a clear target to aim for. This focus can keep you motivated and on track.
Keeping a record of your achievements, whether through a fitness app or a journal, allows you to see how far you’ve come.
Regularly reviewing your progress can boost your motivation and help you adjust your efforts if needed. Seeing tangible improvements can be incredibly rewarding and reinforce your commitment.
Having a workout partner can make a significant difference in your adherence to a fitness challenge. A buddy can provide encouragement and accountability while making exercise more enjoyable.
Whether you meet in person or connect virtually, sharing the journey with someone else can keep you both motivated.
Celebrate your achievements by rewarding yourself when you reach key milestones. Whether treating yourself to a new workout outfit or enjoying a relaxing day off, acknowledging your progress with rewards can reinforce positive behavior and keep your spirits high.
Challenges can be tricky, so stay positive even when facing setbacks.
Remind yourself why you started and focus on the benefits you’re gaining. Positive self-talk and affirmations can help you overcome obstacles and keep your motivation strong.
Life can be unpredictable, and adapting your plan as needed is vital. If a particular workout isn’t working for you or you miss a session, don’t be too hard on yourself.
Flexibility allows you to adjust your strategy and find better solutions for your lifestyle. Remember that achieving your fitness goals is a long process, and having 1 lousy day or week will not impact things in the long run.
You can use an app like BetterMe to track your progress during a fitness challenge, along with these other options:
The BetterMe Fitness app can be your one-stop place for all your fitness needs.
You will be able to:
The coaching aspect of BetterMe allows the user to get a customized plan for their individual needs. The coaches are all certified fitness and nutrition professionals, and you can chat with your coach daily.
The BetterMe app can be a fantastic tool for staying motivated and sticking with exercise in the long run. Having a coach helps increase motivation and reminds you that someone is with you on your wellness journey.
Fitness apps offer a convenient way to:
With customizable features and detailed insights, these apps help you stay on top of your fitness goals. They can provide data analytics and send reminders, maintaining your motivation and accountability throughout the challenge.
Documenting your daily workouts and emotions in a journal adds a personal touch to tracking progress. Journals capture more than just numbers; they reflect your mental and emotional journey, helping you understand your growth and any challenges you face.
Progress photos offer a visual record of your transformation, often proving more motivating than numbers on a scale. By taking pictures at regular intervals, you can see physical changes over time, boosting your confidence and encouraging perseverance.
Monitoring body measurements like waist, hips, and arms offers insights that weight alone might not reveal. This approach helps track fat loss and muscle gain, providing a comprehensive view of your physical changes.
Nutrition plays a crucial role in completing a fitness challenge by providing the necessary energy for workouts, supporting muscle recovery, and enhancing overall performance. A balanced intake of macronutrients—carbohydrates, proteins, and fats—ensures sustained energy levels and aids in muscle repair (16).
Proper hydration is essential to maintain optimal body function and prevent fatigue (3). Overall, good nutrition helps maximize the effectiveness of your fitness efforts and supports your body’s needs throughout the challenge.
Some mistakes people make during fitness challenges include:
Most fitness challenges typically last between 4 to 12 weeks, providing enough time to see noticeable results while maintaining participant engagement. Yes, beginners can join fitness challenges in 2024, as many challenges offer different levels of intensity and guidance tailored to accommodate all fitness levels. Now is the perfect time to get on a challenge and continue it into the New Year. You will be a few steps ahead of anyone making fitness their number 1 New Year’s Resolution. Special equipment is not usually required for most fitness challenges, though some may suggest basic items like resistance bands or dumbbells. You can complete many challenges with bodyweight exercises (21). Yes, you can join a fitness challenge with a busy schedule. Many challenges offer flexible workout plans you can fit into limited time slots, focusing on efficiency and effectiveness.Frequently Asked Questions
How long do most fitness challenges last?
Can beginners join fitness challenges in 2024?
Do I need any special equipment for most fitness challenges?
Can I join a fitness challenge if I have a busy schedule?
Participating in a fitness challenge can be an excellent way to jumpstart your fitness journey or take your current routine to the next level. By setting realistic goals, staying motivated and flexible, and prioritizing nutrition and rest, you can complete a fitness challenge and achieve your desired results.
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