Analysis: small adjustments to your exercise routine can help you maintain a happier, healthier body and mind in 2025 and beyond
January is here and gyms are seeing a predictable influx of new members armed with reinvigorated fitness goals. These new gym members have as much right to be in the gym as regular gym goers, so if it is a little busier, or you have to wait a little bit longer to complete your routine, remember you had to start somewhere too.
But by February, many of these eager new starters have already stopped attending. This cycle of initial enthusiasm followed by burnout isn’t inevitable. Whether you have a fresh new gym membership, or don’t plan to set foot in one this year, consider these substantive changes to how you approach exercise. They’re designed to foster a long-term love for physical activity, focusing on enjoyment, sustainability, and personal growth, rather than obligation or guilt.
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From RTÉ Radio 1's Today with Claire Byrne, 5 fitness questions to ask yourself for the New Year
Why are you exercising?
One reason people abandon fitness goals is that exercise feels like a chore or punishment—a means to an end, such as weight loss or meeting external targets- stripping it of joy and spontaneity. Instead of focusing on minutes and thresholds, we need a mindset shift. Consider exercise as an investment in your mental health, energy levels, and overall happiness, rather than a transactional activity tied solely to physical outcomes. This change can help you associate movement with positive emotions, making it easier to sustain.
Focus on your motivation
Building on the previous point, extrinsic motivators, like wanting to look good for an event or competing with others, can be effective in the short term but often lose their power over time. Intrinsic motivation—exercising because it makes you feel good, reduces stress, or brings a sense of accomplishment—is much more sustainable. Reflect on how movement improves your mood, boosts your energy, and enhances your quality of life to solidify your commitment.
Choose activities you enjoy
Forget the "one-size-fits-all" approach to fitness. Find activities that resonate with you. Whether it’s dancing, hiking, swimming, or rock climbing, the best exercise is the one you’ll want to do. Experiment with various forms of movement until you find one (or several) that spark joy. Enjoyable exercise improves your experience during the activity itself, not just after. If you’re having fun, you’re more likely to stick with it—even on days when motivation is low.
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From RTÉ Radio 1's Today with Claire Byrne, do weekend warriors reap the same health benefits as daily gym-goers?
Start small and build gradually
Many people dive into January with overzealous exercise plans that are unsustainable and overwhelming. A better approach is to start small and build incrementally. This might mean a 10-minute daily walk, a short yoga session, or one fitness class per week to begin with. Consistency matters far more than intensity in creating long-term habits. By setting achievable goals, you’ll avoid burnout and allow room for your confidence and capabilities to grow.
Make movement part of your daily life
Rather than confining exercise to a specific place or time, look for ways to integrate movement into your daily routine. Walk or cycle instead of driving short distances, take the stairs instead of the lift, or use your lunch break for a quick outdoor stroll. Small, regular bouts of movement can add up significantly over time and feel less intimidating than a rigid exercise regime.
Embrace flexibility
Strict schedules and rigid routines can backfire, especially when life inevitably gets in the way. Give yourself permission to adapt. If you miss a workout, it’s not a failure—it’s an opportunity to reassess and pick up where you left off. By staying flexible, you’re less likely to abandon your fitness efforts altogether when obstacles arise.
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From RTÉ Radio 1's Today with Claire Byrne, personal trainer Karl Henry on how to overcome gym phobia and a fear of working out
Find community and accountability
Joining a club, participating in group classes, or exercising with friends can add a social dimension that makes physical activity more enjoyable. Community support and shared experiences can also help keep you accountable and motivated, especially on days when you’re tempted to skip a session.
Celebrate all your wins
If your sole focus is on numbers—whether that’s weight loss, calories burned, or minutes exercised—you’re missing out on the broader benefits of movement. Celebrate milestones like feeling stronger, having more energy, or mastering a new skill. These achievements often mean more and last longer than a number on a scale.
Develop physical literacy
Physical literacy is the ability to move with competence and confidence in a variety of activities and is key to creating a lifelong relationship with exercise. By improving your understanding of how your body works and gaining skills across different types of movement, you’ll build a foundation for enjoying physical activity in all its forms.
Listen to your body
Respect your body’s limits and needs. Overexertion and injury are common pitfalls for new exercisers who try to do too much too soon. Pay attention to how your body responds to different types of movement and adjust accordingly.
This year, commit to making exercise an integral and enjoyable part of your life. All movement, no matter how small, contributes to better health and well-being. By choosing activities you love, starting small, staying flexible, focusing on intrinsic rewards, and developing your physical literacy, you’ll create sustainable habits that last well beyond January. The ultimate goal isn’t perfection—it’s progress and the joy of moving in a way that feels good to you.
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The views expressed here are those of the author and do not represent or reflect the views of RTÉ
