Here’s to a happy and healthy 2025.

Hi everyone, Happy New Year! 

I’d just like to take this opportunity to briefly introduce myself before diving into the first post of 2025.

I’m Alice and I have recently graduated with MSc in Physical Activity for Health. My main passions and research interests relate to women and girls in sports and physical activity. I’ve been involved with Fit for Girls since 2018 in various roles and am now on the project steering group. In a nutshell – anything related to women and girls in sport and physical activity excites me. In terms of keeping myself active, I’m a keen runner – currently training for my first marathon in March this year. 

I’m delighted to have been offered the opportunity to take on The Wellbeing Edit by Dr Sarah Morton, who was one of my lecturers during my MSc. I hope you enjoy these posts and always welcome any feedback/topic requests.

The start of a new year often brings with it a sense of renewal and motivation to improve our lives. For many, this means setting physical activity goals to get healthier, fitter or more active. Research highlights that physical activity positively enhances our overall physical, mental and social well-being and helps to improve our overall quality of life. While enthusiasm is a great kick-starter, sustaining these goals throughout the year can be challenging, especially when balancing a busy life. It can be easy to get caught up in the ‘New Year resolutions’ bandwagon and perhaps lose sight of setting goals and new habits that are better suited to you, your lifestyle and what will bring you the most joy and happiness doing. 

Physical activity is not a ‘one-size fits all’, so goals and habits relating to physical activity shouldn’t be either. It is important to find activities which make you feel great. This may be a ‘trial and error’ approach to start, and that is okay, as you’re more likely to stick with activities you genuinely enjoy.

However with that said, it can sometimes be tricky to know how much, or simply, what type of movement and physical activity is ‘best’ to do. The Chief Medical Officer has established physical activity guidelines to help individuals across all ages and stages of life understand what they should be aiming towards each week to help them live an active and balanced lifestyle. These guidelines suggest that adults and older adults should aim to be active for:

  • At least 150 minutes of moderate intensity per week (i.e. movement which increases your breathing but still allows you to talk – cycling, swimming, brisk walk).
  • Or at least 75 minutes of vigorous intensity per week (i.e. movement which makes your breathing faster and harder to talk – running, playing sport, climbing stairs).
  • Strength training on at least 2 days a week helps to keep muscles, bones and joints strong (e.g. gym, yoga and carrying heavy bags). 

There are also physical activity guidelines for disabled children and disabled young people, children and young people, and early years (under 5s)

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Incorporating more physical activity into daily life can be done in a variety of ways. Individuals may be members of their local gym or attend exercise/sports classes, and find such activities add positive structure and enjoyment to their weekly routines. 

For others, increasing their physical activity may be achieved by going for a walk during their lunch break or meeting a friend after work/weekend for a ‘walk and talk’. Alternatively, active travel can be a positive step in improving overall physical activity throughout the week – whether that is actively commuting from door to door or getting off public transport a few stops early or parking in a carpark further away to encourage you to walk the remainder. All efforts to increase your physical activity, no matter how small they may seem, will help to create positive impacts. 

Setting new physical activity-related goals and habits is a powerful way to improve your overall health and well-being. The key to success comes from balance and consistency. By starting small, staying flexible and keeping your efforts fun and enjoyable, you may find it easier to integrate physical activity into your life and daily routines without feeling overwhelmed. Physical activity has the ability to bring joy, connection, accomplishment and happiness to so many. So, this year, let’s all try to be more adventurous…try that new sport have your eye on, book that ‘walk and talk’ in the calendar with your friend you’re overdue a catch up with, blow the cobwebs off your helmet. Here’s to a happy and healthy 2025. 

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