Easy fitness tweaks for a happier 2025

From outdoor ice baths and indoor bikes to daily stretches and a weekly rest, there are plenty of easy, realistic and (most importantly) healthy exercise habits to put in motion at the start of the year – or at any point during it, for that matter.

These seven simple habits are far more effective (and far less brutal) than the quick-win, short-lived faddy approaches people peddle at the start of a calendar year; they're designed for those of us who want to feel strong – or simply get in the zone – throughout 2025.

Shall we get started? The wonders of wellbeing await…

Hydration is one of the pillars of health, and we all know we need to drink plenty of water – but how much is enough? A recent study, which set out to discover if the 1945 claim that we require 8 glasses a day was correct, found out the rule wasn't so hard and fast; it turns out a number of factors determine your hydration needs, including your levels of body fat, where you live, your age and your gender.

Before you nudge your refillable bottle to the back of the cupboard, however, the NHS still suggests we drink 6-8 glasses of water, tea or coffee per day as a rule of thumb. Why? Because dehydration can lower our energy, concentration and immunity. In short, for better health, don't extend dry January to your water intake. 

You can skip shoes for Pilates, barre and yoga, you can even go barefoot for lunges, squats and swings, but trainers are still non-negotiable for most cardio activities.

The best sports trainers are designed with performance in mind, whether for track, field or the pickleball court, and the most supportive of them will enhance high-impact workouts. The right pair of trainers will have textured undersoles (for grip), stabilising heel cups (for balance) and biomechanical arch support (for comfort) – all bound together with the flair and air of nonchalance we want to feel when working out.

In the depths of winter it can be easy to live a mole-like existence, barely leaving the house. This matters, people, because natural light helps control our circadian rhythms: the key to our bodies' natural sleep/wake cycle, which impacts our wider wellbeing. 

So, when the days are short and the weather foul, we need a little extra help: enter the SAD lamp. Using a Wake up to Daylight Table Lamp, which mimics sunrise in the morning and sunset at bedtime, can help reset your body clock to improve your sleep, crank up your energy levels and maximise your good mood.

If exercise for exercise’s sake doesn’t float your boat, make fitness more functional: think running to a friend’s house or lifting heavy shopping (yours, your family's, your neighbours'...). The real question is: how to make your chosen exercise a habit that sticks? 

Repeat yourself
Research shows that repeated actions are more likely to become something you do automatically, so persevere; one study shows that it takes an average of 66 days for a new healthy behaviour to become habit. Once it’s part of your daily routine though, there’ll be no stopping you.

Stack your habits
Behavioural scientists say that the best way to form new, healthy habits is to tie them in to existing ones. Most of us are wedded to our morning routine, so why not lift dumbbells (or tinned tomatoes) while the kettle boils, or wear a wrist weight while you brush your teeth?

Pronounced free-loofts-liv (literally ‘open-air living’), friluftsliv was made popular in the 1850s by Norwegian poet Henrik Ibsen, who waxed lyrical about the benefits of spending time outdoors for our mental, spiritual and physical wellbeing. 

A somewhat grounding practise, friluftsliv can include anything from forest runs and wild, chilly dips in your lunch break to taking a (preferably snowy) stroll into work. Research suggests that a 40-minute stroll can significantly improve how you feel about your body. The study highlights the psychological benefits of getting outdoors – ‘shifting attention away from an aesthetic view of the body, and towards greater appreciation of its functionality’, says Professor Viren Swami.

Simply channel the Scandi saying, ‘There’s no such thing as bad weather, only bad clothes,’ and tool up accordingly. 

Any pro athlete will tell you that resting is vital to every successful programme; allowing your body to repair and reset helps to avoid future injuries. Science says that rest can also help to improve memory, boost concentration, mood and metabolism, too. Not bad for ostensibly doing 'nothing'.

If you struggle to simply stop, try weaving in meditation or calming music  (classical is proven to help unwind a highly strung mind), and also have a read of our mini mind makeover guide.