March 3, 2025
10 gentle ways to kickstart your health goals this new year
As the new year begins, many of us feel the pressure to set new goals, particularly when it comes to health and wellness. If prioritising your health is something new, it can feel overwhelming. But don’t worry — we’re here to help break it down. At Rehab Genius, we want to share 10 simple and manageable ways to kickstart your health goals. Remember, even small habit changes can have a big impact, and the key to success is consistency.
Set Small, Achievable Goals
Begin by setting small, manageable goals that you’re confident you can achieve. Focus on short-term goals like committing to something for just two weeks or a month. Avoid overwhelming yourself by thinking too far ahead; short-term wins can create momentum.
Consistency is Key
Consistency is more important than intensity. Set yourself goals you can sustain and build upon. Small, consistent actions repeated over time have the power to lead to big results.
Create a Daily Stretching Routine
Consider adding a stretching routine to your day, whether it’s in the morning to wake up your body or in the evening to unwind. Choose a few stretches you enjoy, put on some calming music, and take a few minutes to stretch your muscles.
Get Moving
You don’t need to run a marathon to keep your body active. Whether it’s a short 10-minute walk, swimming, or a fun tennis match with a friend, find an activity that you enjoy. The key is to keep moving and make it a part of your routine.
Incorporate Strength-Building Exercises
Strength-building exercises are essential for developing muscle, improving flexibility, enhancing overall strength, and promoting bone health. Gradually add them into your routine to see lasting benefits.
Find a Support System
Share your goals with those around you, like family or friends. Having a support system can encourage you and keep you motivated. You might even find a workout buddy who shares similar goals, making it easier to stay on track together.
Prioritise Sleep
Aim for 7-9 hours of quality sleep each night. During sleep, your body repairs and regenerates itself. A restful night’s sleep boosts your energy levels, lifts your mood, and helps you make healthier decisions the following day.
Stay Hydrated
Eat a Balanced Diet
A varied diet is crucial for your overall health. Ensure you’re getting a mix of protein, fibre, grains, fruits, and vegetables. A balanced diet will fuel your body and help you feel your best. And don’t forget — it’s okay to enjoy the occasional treat!
Be Patient and Kind to Yourself
Building new habits takes time. Studies show it can take anywhere from 18 to 254 days to form a habit, depending on the activity. Be patient with yourself, and recognise that setbacks are part of the process. Celebrate your progress, and remember to be kind to yourself along the way.
By setting realistic goals, focusing on consistency, and addressing obstacles along the way, you can stay motivated and achieve your health goals. At Rehab Genius, we’re here to support you every step of the way as you build a healthier lifestyle that enhances your overall wellbeing.
Book an appointment
At Rehab Genius Health, we’re here to support you with any musculoskeletal concerns you may have. With clinics located across the UK, we’re ready to help you on your strength training journey.