For many, a new year often means new beginnings. But keeping up with resolutions is not always easy.

According to Forbes Health, only 25% of people stay committed to their resolutions after 30 days, and fewer than 10% accomplish their goals.

Despite the numbers, a lot of us still feel compelled to make a list of resolutions every January.

Most resolutions don’t reach success because they fail to form into habits. Martha Montes, founder and CEO of Chicago Latin Fitness, said research shows it takes 21 days to form a habit and 90 days to keep it. But she believes the duration is only half the battle.

“You got to go back to your whys, because when you know your whys, when you are committed to your why are you doing this, why did you first get started, the how or the what is so much easier,” Montes said.

Montes started her business in 2009; her approach to improving physical health combines mindful movements through fitness, yoga and meditation partnered with nutrition. Montes said her mindful movements technique is a way to overcome old strategies to improve physical health.

“We believe that old-school mentality of no pain, no gain is really detrimental because a lot of times we’re not listening to what our body says,” Montes said. “We want to do a gradual merging into it. If you start to get some aches and pains, don’t just put them to the side. Be connected to the feedback that the body gives you when you’re changing the routine or adding a new routine.”

Gym memberships tend to see an increase during the beginning of a new year, but staying consistent always proves to be a struggle. Forbes Health surveyed 1,000 adults — 36% of people said they want to improve their mental health, 34% said they want to lose weight, and 32% said they want to improve their diet.

“I think being proactive and kind of making a goal around mental health, ... you’re communicating to yourself that that is important to you,” said Ernestina Perez, founder and CEO of Latinx Talk Therapy.

Perez said resolutions tend to fall off due to the pressure people add and a lack of motivation as a solid foundation.

“If you know why you’re doing something, and not just because it’s like a trend you saw, or yes, I should be healthier, but because you really have some personal meaning around it, like a story, something that feels purposeful, then you’re more likely to do it, especially if you can just always come back into this moment now,” said Perez.

Even with a motivational component, there is still a high possibility some might fall short on their resolutions, especially if they’re working to attain their goals in an unhealthy manner.

“It’s more about not necessarily putting a specific weight on it,” Perez said. “It is more, again, the reflection part and seeing that your intention is there, on a moment-by-moment basis, that’s really going to open you up to really succeed at it.”

As becoming more physically fit remains a popular goal every year, Montes recommends approaching this resolution as one would do when merging onto a highway. Rather than going full speed, she said, beginners should start slow while also finding exercises that actually interest them that also incorporate a full body workout.

“Make sure to include strength, cardio, flexibility — those are the important components that are going to provide you a well-rounded workout,” Montes said. “The recommendation is to do it at least four times a week, but start where you are with what you have. You don’t necessarily need the New Year. If you start on the 1st, the 2nd, the 3rd, or maybe you wait until March 15, it’s OK, you can start anytime, any day, at any point.”

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