How to set healthy New Year’s resolutions you’ll actually keep


Published January 2025  
Expert contributors Brooke Turner, exercise scientist and nutritionist
Words by Donnay Torr

How to make 2025 your fittest year yet

‘New year, new you’ messages are everywhere, and you might be feeling ready to make some changes. While setting goals is great, there’s a ‘but’, says exercise scientist and nutritionist Brooke Turner. “Not sticking to your plan or reaching your goals can make you feel like you’ve failed.” 

Here’s how to avoid that feeling and make a New Year’s resolution you can stay on track with for more than just a couple of weeks.

Make small goals and stay consistent

‘Exercise more’ or ‘get healthier’ sound like great resolutions, but they’re too vague and hard to stick to. Instead, focus on smaller, specific fitness goals, says Brooke. 

“Starting small builds momentum and helps avoid the ‘too hard’ basket,” she says. “Pick one or two things that you’d like to improve, rather than changing everything at once.”

Your fitness goals should also fit your lifestyle, says Brooke. If you’re up at 3am for work, a resolution like ‘I’ll exercise every morning’ is doomed to fail. Achievable goals help you stay consistent, too.

  • Instead of ‘exercise every day’, try ‘add more physical activity into my week – like walking or riding to the shops, or taking the stairs rather than the lift for a total of 150 minutes each week’.
  • Instead of ‘eat healthier’, try ‘add an extra serve of vegies to each meal’.
  • Instead of ‘get stronger’, try ‘focus on core exercises to help me at work or play with the kids’.

Break each goal into manageable steps and focus on building healthy habits, not just hitting outcomes, Brooke advises. “Even if you don’t reach your main goal, good habits will keep you healthier long term.”

Plan for success and prep for off days

Once you’ve picked out your goals, it can be easy to let them slide during your days off and as the year goes on. It’s time to plan for the kind of obstacles you might face. Brooke suggests:

  • Use ‘if–then’ strategies. Raining on walk day? Do 5 minutes of skipping indoors. 
  • Prep your gear. Keep your bike/surfboard/skipping-rope handy and in good condition. Lay out your workout clothes the night before or keep a go-bag filled with fitness gear (like resistance bands) in your car. 
  • Remove temptation. Got a sweet (or salty!) tooth? Stock up on fruit and vegies and don’t buy junk food or snacks. Follow Brooke’s saying: “When in doubt, throw it out!”
  • Involve others. Make fitness fun and social by teaming up with mates or family for dog walks, beach paddleball or park runs. It’s easier to stay motivated, if you’re not on track. (The social benefits are an added bonus.)
  • Be flexible. Life happens. If you miss a day or two, adjust your plan and keep going.

No-one hits their goals every day, and that’s okay. “Any month is a good month to start, not just in January,” says Brooke. “The key is to make steady progress, not achieve perfection. You have every day to make it count!”

Before you start any new routine, Brooke suggests checking in with your GP or a health professional. “They’ll identify any injuries or conditions to help you make the best plan for your goals.” 

Choose cheaper fitness options

At the moment, most Aussies are struggling with the cost of living and gym membership prices can seem a little out of reach. Luckily, eligible members may be able to claim their gym membership. 

You don’t need to spend a fortune on classes and equipment to stay active though. Instead get creative with what you already have. “It doesn’t cost a thing to go for a walk on the beach, run around the block or use a park bench for strength exercises,” says Brooke.

Incidental fitness – everyday activities like mowing the lawn, cleaning, running errands or walking around the job site – makes a big difference. It keeps you mobile, burns energy and offers variety – plus, it also lowers the risk of heart disease. 

“Every little bit counts,” says Brooke. “Movement snacks are proven to be effective at maintaining and improving strength and can be a great way to start exercising if you’ve been mostly sedentary.” Even short bursts of activity help – adding just three to four 1-minute bursts of heart-rate boosting movement during daily tasks can lower your risk of heart disease.

Combining exercises with everyday activities can be as easy as doing wall-sits while brewing coffee, squats while brushing your teeth or lunges while watching your favourite sport on TV. At work, you can get your work crew involved, says Brooke, by setting push-up or planking challenges or doing five minutes of stretching during lunch breaks. 

Focus on strength training

Time poor? Focus on strength and resistance training with exercises tailored to your work or lifestyle, says Brooke. “Prioritising strength over cardio can be beneficial, especially if you’re hitting your step count during the working day.” 

Movements targeting multiple muscle groups and joints at the same time can boost your heart rate and benefit cardiovascular fitness, while improving strength and bone density and increasing metabolism.

Try these exercises:

  • For tradies: focus on core, back and leg strength with planks, deadlifts, squats and pelvic tilts. 
  • For desk workers: improve posture with rows, back extensions, hip bridges and core work – include stretches for hips and shoulders.
  • For joint health: try step-ups, lunges and flexibility exercises.
  • For people on their feet all day: strengthen knees and ankles with bodyweight squats, calf raises and side lunges. 

Tips to keep you motivated

  • Check your progress regularly: adjust your plans if needed.
  • Update your goals: challenge yourself as you improve.
  • Try fitness challenges: sign up for a fun run, yoga month or step-count milestone.
  • Track your efforts: use apps or a journal to log what you do and stay on track.
  • Celebrate wins: yes, even the smallest ones, says Brooke. “Acknowledge every small success to help you stay motivated.”

Finally, choose activities you enjoy. Whether it’s running with your dogs or playing footy, if you look forward to doing it, you’ll keep coming back for more. 


Looking for a little extra support?

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Important information

* This offer is available to RT Health members with hospital cover, who are aged 18 or over, have a Body Mass Index of 28 or above, and have multiple lifestyle risk factors like smoking, physical inactivity and poor nutrition.






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