As we bid farewell to what has hopefully been a relaxing and suitably indulgent Christmas holiday, many of us step into the New Year highly motivated to adopt a healthier lifestyle. Who doesn’t want to get stronger and more energetic while lowering their body fat percentage? Unfortunately, it doesn’t usually take long for old habits, work and everyday commitments to take precedence.

An important first step is to set attainable fitness targets that transcend the typical well-meaning but vague resolutions. Introduce positive lifestyle changes that will develop into habit and a sustained improvement to health and fitness, and general wellbeing will be the reward. Avoid being overambitious and setting yourself up for discouragement.

Let's explore some practical and long-term fitness habits to embrace in the coming year…

Enjoy the great outdoors. Simply heading outside for a walk can improve heart health and clear your mind. Time spent in natural surroundings has been proven to boost mental health.

If you’re interested in upping the work rate or technical requirements, you can check out our Sports Equipment and Fitness Equipment collections for ideas. You could set a goal to try a new activity or get reacquainted with an old favourite. Cycling, running, kayaking, paddleboarding, swimming and climbing are examples of fitness pursuits that offer a sustained workout in the fresh air.

Plan ahead, get equipped with the basics and see what suits!

Skip the crowded fitness centre and embrace the convenience of exercising in the comfort of your home. It doesn’t take much money or effort to put together a basic home gym, and after the initial outlay there are no monthly fees to begrudge! With the time saved not travelling to the gym it will be easier to find a spare hour.

Start by procuring a reasonable-quality exercise mat, basic dumbbells or resistance bands. Resistance exercises like press-ups and squats can be very beneficial to all-round fitness. If you’re a newbie, there is a wealth of advice to be found online. Once happy with your technique you can progress to using more varied weights, barbells, pull-up bars and other equipment. Start light, and prioritise form over kilos. Avoid overtraining, especially at the outset. Allow adequate recovery time before working the same muscle group. If you have the space you can progress to specialist equipment such as a weight bench, treadmill or exercise bike. The fitness work intrinsic to boxing and martial arts is also worth exploring.

So, your muscles are feeling fatigued from your latest workout, and you already invested in an exercise mat…

Once you have your cardio and strength training fitness routines in place you should think about muscle recovery. Stretching is an important component of a healthy lifestyle. Beyond the quick relief it provides to tight muscles, regular stretching contributes to enhanced flexibility, an improved range of motion and injury prevention. It can aid in maintaining optimal muscle function, promoting overall physical fitness.

In daily life, where sedentary activities can lead to muscle tightness, stretching becomes paramount. It counteracts the negative effects of prolonged sitting, preventing muscular imbalances and maintaining joint health.

Post-exercise, stretching plays a vital role in the cool-down process. It helps to alleviate muscle tension and soreness, reducing the risk of injury and enhancing recovery. Incorporating dynamic stretches after a workout improves circulation, allowing nutrients to reach fatigued muscles, and facilitates the removal of waste products.

Yoga is a fantastic way to improve flexibility and balance and helps with post-workout recovery. It also develops strength and fitness, reduces stress and promotes mental clarity. Dedicate time each week to practice yoga or Pilates at home to enhance both physical fitness and mental well-being.

If you’re lucky enough to receive regular massages, these can contribute to muscle recovery and stress reduction. If you’re serious about it you can even invest in a dedicated massage table. Otherwise a simple foam roller can be a great alternative. These are inexpensive and easy to use, and perfect for quick or extended self-massage sessions, breaking up muscle knots and promoting blood flow to the area worked.

During massage and stretching, the body undergoes physiological processes that contribute to the removal of waste products from muscles. The improved blood flow can help expel accumulated lactic acid, toxins and metabolic waste, promoting muscle recovery and reducing soreness.

When instigating a significant lifestyle change, tracking your progress is a great way to keep motivated. Make a note of your weight and other body measurements at the beginning and take pride in the improvements. There’s wealth of phone apps which can aid with this, along with wearable fitness and activity trackers. Share your goals with friends or join online fitness communities for added motivation. Just try not let this add too much to your screen time at the expense of the actual exercise! 

This article provides general information and tips for individuals considering the initiation of a new sport, fitness regime or strength training routine; we hope you find it helpful. It is wise to consult with a qualified expert before embarking on any fitness programme if you have pre-existing health conditions, injuries or other concerns.

Engaging in physical activities carries inherent risks, and the reader should be aware of their own capabilities and limitations. If at any point during your exercise routine you experience pain, discomfort or any unusual symptoms, it is advised that you stop and consider seeking guidance from a qualified professional.

Always start gradually, listen to your body and make adjustments as needed. Consistency and enjoyment are key to a successful fitness campaign.