For as long as I can remember, the end of the year provides me with a unique opportunity to Reflect, Reset, and Reload on essential issues. I like to call these my 3Rs. Like me, as this year wraps up, many will reflect on their goals for the year and how to bounce back the following year. With many people trying to make ends meet, fitness is hardly on the reflection menu, forgetting that health is wealth.
With the rising cases of diabetes, heart disease, and stroke among Black Americans, which is mostly related to obesity, taking fitness more seriously has become a necessity for people in our community.
According to a report by Statista, 43.7% of Blacks are obese, the highest compared to other ethnic groups living in the US. Trust for American Health put this figure at 49.9%. With 4 out of every 5 Black women overweight or obese, according to the US Department of Health and Human Services, Office of Minority Health, obesity has become a major concern and should be taken more seriously.
To make matters worse, people who are overweight have an increased chance of death between 22%-91%, according to the University of Colorado Boulder. WHO says that 2.8 million people die every year from being obese or overweight, while 300,000 of these deaths occur in the US, according to WVDHR. Hence, obesity/overweight is now the second cause of death in the US.
However, ending the year with the right fitness goals for 2025 will help put a stop to this problem so it doesn’t worsen in the future.
Top 3 Fitness Goals for 2025
What’s your goal to keep fit in 2025? It all depends on what your health needs are. If you intend to have or maintain a healthy weight, here are the top 3 fitness goals you should set for yourself:
1. Aim for a healthy weight.
Obesity and overweight are among the leading causes of heart disease, diabetes, and stroke. According to the American Stroke Association, losing 2% to 3% of your body weight reduces the risk of these diseases.
You can realize this fitness goal with a simple decision to reduce your sugary snacks, junk food, and soda intake. Exercise helps too.
2. Commit to improving your cardiovascular health.
A healthy heart is a solid foundation for sustaining a healthy lifestyle. Exercises like running, swimming, and cycling strengthen the heart’s muscles, reduce cholesterol levels, and help normalize blood pressure.
3. Practice stress management.
Sometimes, you’re not sick; you’re just stressed. According to the American Psychological Association, 27% of Americans can’t function properly because of stress.
You may be wondering why you have been having consistent headaches, trouble sleeping, or a lack of focus. It is most likely because you don’t give your body the rest it needs. Things like inflation, violence and crime, politics, pressure from work, and racism are the leading causes of stress today.
As the year ends, it provides an opportunity to take a break. At least 8 hours of sleep each day, daily meditation, and deep breathing exercises will help prevent burnout and keep you healthy. It wouldn’t hurt to reduce your screen time and enjoy the outdoors a bit more.
Tips To Help You Stick With Your Fitness Goals
It takes sheer willpower and commitment to create goals and pursue them relentlessly. If you’re on and off in your fitness routines, it’s time to get committed, especially as this concerns your health.
You’ll find these tips very useful:
- Make your goals SMART (Specific, Measurable, Achievable, Relevant, and Time-Bound.
- Get a workout partner or accountability buddy.
- Find convenient alternatives.
- Use a fitness tracker to track your progress.
- Take the stairs more often.
- Listen to your body and rest when needed.
- Reward yourself each time you reach a milestone.
- Focus on making steady progress, not perfection.
- Mix up your routine with indoor and outdoor activities to avoid boredom.
- Have a consistent routine.
- Make it enjoyable.
The end of the year allows us to reflect, reset, and reload for the coming year. One such thing that needs serious reflection as we draw the curtain of this year is our weight. Obesity, or being overweight, is the leading cause of death among Blacks, so work on your fitness goals and encourage others around you to do the same.
At Elevate Black Health, we strongly believe that your health and well-being should come first. Health is wealth, after all.
Resources for further reading:
- https://www.statista.com/statistics/207436/overweight-and-obesity-rates-for-adults-by-ethnicity/
- https://www.tfah.org/report-details/state-of-obesity-2023/
- https://minorityhealth.hhs.gov/obesity-and-african-americans
- https://www.colorado.edu/today/2023/02/23/excess-weight-obesity-more-deadly-previously-believed
- https://www.who.int/data/gho/indicator-metadata-registry/imr-details/3420#:~:text=The%20relationship%20between%20poor%20health,caused%20by%20overweight%20or%20obesity.
- https://www.wvdhhr.org/bph/oehp/obesity/mortality.htm
- https://www.stroke.org/en/healthy-living/healthy-eating/healthy-weight#:~:text=When%20your%20weight%20is%20in,breathing%20problems%20and%20sleep%20apnea.
- https://www.apa.org/news/press/releases/2022/10/multiple-stressors-no-function
