New Year’s resolutions and physical activity: why small changes matter more than big goals

Whether or not you believe in the saying “new year, new me”, the start of a new year often encourages many of us to reflect, reset, and try to become better versions of ourselves. But there’s also a familiar pattern…

Lots of resolutions are made enthusiastically on January 1st but often don’t make it past the end of the month.

Many New Year’s resolutions involve being more physically active – losing weight, running a marathon, joining a gym, or simply “getting fitter”.

We’ve all heard the messages about exercising regularly, eating well, and avoiding unhealthy habits. But life can be busy and demanding, especially at work, and finding the time or motivation isn’t always straightforward.

Yet movement really matters. Being active can help us maintain our health and wellbeing, particularly in the workplace. Inactivity is linked to a range of health challenges including musculoskeletal issues, poor mental health, fatigue, and low mood. Increasing our daily movement can play a powerful role in improving how we feel, both physically and mentally.

Are we setting the right goals?

One of the reasons resolutions are hard to stick to is that sometimes our goals are set for the wrong reasons. For example, if you want to join a gym – why? Is it purely about changing how you look, or is it to feel healthier, stronger, and more confident in everyday life?

Motives matter. Goals based on wellbeing, energy, strength and enjoyment are often far more sustainable than those based only on appearance.

Another common difficulty is aiming too high, too soon. If you did one hour of exercise a week in 2025, jumping straight to five gym sessions a week in 2026 can be tough to maintain. Goals should be realistic and achievable. Success is usually the result of small daily habits, not drastic overnight change.

Small changes make a big difference

If you want to improve your physical health, increasing your physical activity levels is a great place to start, but easing yourself in will make it easier to stick with it.

Ask yourself what small, manageable switches you could make to include more movement in your everyday life:

• Could you walk to the shops or post office instead of driving?
• Could you cycle to work, even just once a week to begin with?
• Could you commit to a short lunchtime walk a few times a week?
• Could you have a walking meeting instead of sitting at your desk?
• Could you take the stairs instead of the lift more often?

These small changes add up. They don’t require a gym membership, specialist equipment, or hours of free time, just small shifts in daily routine.

How much activity do we actually need?

One in four people in England do less than 30 minutes of physical activity a week (Sport England). Increasing our activity levels is important, but it doesn’t mean we all need to start training for a marathon.

The current guidance recommends that adults aim for 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous-intensity activity per week.

What is equally as important is reducing the amount of time we spend sitting still. Building movement into daily life. Standing up more often, stretching, or walking short distances. These can all make a meaningful difference to our health and how we feel.

Can an active lifestyle really improve your life?

In short, yes.

Moving more can improve your physical health, boost your mood, reduce stress, increase energy, and help you feel more connected to others. The key is not perfection but progress. Small, realistic changes, done consistently, can lead to lasting benefits.