Now the new year has arrived, many of us will be implementing resolutions to improve our health and lifestyle.
While the enthusiasm to make big, bold changes is commendable, as a specialist physiotherapist, I often see the fallout from over-ambitious goals.
Ed Voss
The truth is that sweeping changes are rarely sustainable. Instead, I would always encourage smaller, consistent adjustments that can lead to lasting improvements without overwhelming your body or mind.
Here are my top three tips for successful change in 2025:
- Set realistic goals
One of the most common resolutions I hear is to “get fit” or “exercise every day.” While regular activity is vital for health, diving headfirst into intense workouts or drastically increasing your activity level can lead to injuries, especially if your body isn’t accustomed to it. Overuse injuries, such as tendinopathy or stress fractures, are common in those who try to do too much too soon. Instead, aim to build exercise into your routine gradually. Make sure you allow time for recovery and then you can progress your exercise as your body adapts to the new demands.
- Everything in moderation (including moderation)
Dietary changes are another popular resolution. The temptation to cut out entire food groups or adopt restrictive diets can backfire, leading to frustration or even nutritional deficiencies. A better approach is to focus on adding healthier habits, like increasing your water intake, eating an extra serving of vegetables each day, or reducing portion sizes slightly. These incremental adjustments are easier to maintain and can lead to meaningful improvements over time.
- Small changes for success
From a physiotherapist’s perspective, another critical area is posture and movement patterns. Many injuries stem from long-term habits, such as sitting for extended periods or moving inefficiently. Rather than aiming to “fix your posture overnight,” commit to simple, actionable steps, like standing up and stretching every hour or practicing mindful movement during daily activities.
Finally, remember that rest and recovery are as important as activity. If you’re committing to more exercise, ensure you’re also prioritising quality sleep and incorporating rest days.
The key to success is consistency, not perfection. By focusing on small, manageable changes, you’re far more likely to build habits that stick and avoid the physical and mental burnout that often accompanies overly ambitious resolutions. And remember, patience is a virtue – there are no quick fixes and meaningful change takes time. If you can form good habits and stick with them, you are far more likely to be successful.
To sign up for Ed’s newsletter, click … HERE