As hopeful as New Year’s Resolutions feel when you’re making them, it can be hard to keep momentum when you’re faced with dark January days, a 5-week month and, well, the state of the world right now.
If this is ringing some familiar bells, you’re not alone. Lots of us struggle to keep going with resolutions and in fact, the second Friday of January is actually dubbed Quitter’s Day as that’s when many of us slip and give up our resolutions.
However, when it comes to health and fitness, one NHS doctor urges that focusing on small wins and having a long-term goal of understanding your body and health can be a lot more beneficial.
You don’t have to do it all at once
Dr Reem Hasan, Chief Medical Officer at Vista Health and NHS GP says: “The best health goals are the ones you can live with, small actions that build momentum and become part of your routine. Sustainable change is what truly transforms health.”
This means you don’t have to race to join your local gym, have a 12-step fitness routine and unrealistic goals that will inevitably burn you out and put you off fitness all together.
Dr Hasan advises taking the three following steps when it comes to health and fitness:
Prioritise movement over perfection
Instead of committing to an intense daily workout, start with something manageable like a short walk during your lunch break, stretching before bed, or taking the stairs instead of the lift.
It’s still January, you still deserve to take your time.
Dr Hasan adds: “These small bursts of activity add up and make movement part of your lifestyle rather than a short-term resolution.”
Add before you restrict
If you’re looking to make your diet healthier, Dr Hasan urgess that restriction isn’t the way forward, saying: “Rather than cutting out foods, focus on adding nutritious options like an extra portion of fruit or vegetables each day, or swapping one processed snack for a whole food alternative.
“This positive approach supports your health without triggering feelings of guilt or deprivation.”
Protect your rest
It is something that we take for granted but actually, good sleep hygiene is essential for our day-to-day wellbeing.
Dr Hasan says: “Sleep is one of the most powerful tools for maintaining health. Set a realistic bedtime, avoid screens for at least 30 minutes before sleep, and create a calm evening routine. Rested bodies and minds make better decisions and sustain energy for other healthy habits.
“When you approach change this way, gently and consistently, you are more likely to build habits that last all year. You will feel stronger, more balanced, and may even inspire those around you to take their own small steps toward better health.”
