This week is probably a good time to take stock of 2020 - a year like no other.

What can you take out of this year?

During lockdown periods, were you able to embrace at-home workouts? Did you explore new options, such as going bush for some mountain bike riding or trail running, where it was easier to still be active but keep your distance from others.

If so, maybe you could progress those new-found hobbies. Your goal could be exploring new tracks and places. Or enter an event for the first time.

If goals you had set for 2020 were not possible to achieve due to disruptions caused by the coronavirus pandemic, then the positive may have been that you were able to work on something else.

Take the positives out of this year, rather than the negatives. What are you grateful for out of 2020? With limited organised sport, this year gave us more time to ride our bikes, run around at the park and to find other ways of being active. It is something we have kept up and one goal for me next year will be to continue these.

Whatever goals you set for yourself, you want them to last. That means they need to be achievable for you. Health and fitness can be a slow journey if you want it to stick.

For one person, a 50-kilometre trek might be on their agenda. But for others it might be being able to run around the block without stopping.

You can always adapt your goals as time goes by, so start small and reassess every four to six weeks depending on your progress.

An initial goal could be being able to run for five minutes without stopping. This might increase to 10 minutes after a period of time then build up to 30 minutes. If you try to reach the 30 minutes straight up and find it too difficult, you could give up. Make it a 30-minute walk every other day with 30 seconds of jogging interspersed every few minutes, then gradually build it up.

If you would like to increase strength, start with a 10 to 15-minute workout and build it up over time to 30 minutes.

Set yourself short and long-term goals and be accountable. This could be done by using a diary to document your progress or by involving a friend, colleague or family member to join you in a common goal.

What makes the new year different to any other time of year for setting goals is that it seems easier to wipe the slate clean and start afresh. And, while most people will be glad to see the end of 2020, taking a moment to reflect on the positives could help establish a strong platform for success in the coming 12 months.

Option 1: 5 squats, 5 push-ups, 5 lunges each leg, 5 dead lifts, 5 plank jacks, 5 rows, 5 shoulder press. 10 of each. 15 of each.

Option 2: Work back down with 10 repetitions of each then 5.

Option 3: Add in a burpees or running set.

Send your health and fitness news to r.valentine@austcommunitymedia.com.au.

Renee Valentine is a journalist, qualified personal trainer and mother of three.