From micro-workouts to single-tasking, avoid hardcore resolutions and take a more realistic approach to 2025
The New Year is fast approaching, and you may be already thinking about your resolutions.
But after years of more, more, more, it’s time to strip things back and make life a little more realistic.
Often, doing less will actually achieve more because it’s sustainable and results are long-term.
From the food you buy to your workout routine, our experts reveal five ways to feel more balanced.
Swap to low sugar
The war on sugar has seen the sweet stuff considered as addictive as class A drugs.
It is implicated in obesity, tooth decay and diabetes, with links to heart disease and poor mood, too.
So it’s safe to say that too much sugar is not good for us.
The NHS recommends adults have no more than 30g of free sugars (those that are added to food or drinks) a day, the equivalent of seven sugar cubes.
Traffic light labels on food packaging can help you identify low- and high-sugar items. But natural sugars can be good for us.
“Fruit sugar (or fructose) and other natural sugars found in whole foods such as fruits, vegetables and dairy are generally fine in moderation,” says Phil Beard, nutritionist at Viridian Nutrition.
“These foods contain fibre, vitamins and minerals, which slow down sugar absorption and provide important nutrients.”
Make smart swaps to lower your sugar intake.
“Try sparkling water instead of sugary drinks or fruit juice,” Phil says. Instead of flavoured yoghurt, which can pack up to 15g of added sugar per 100g, go for plain and add fruit and a sprinkle of cinnamon.
“The spice can help reduce sudden spikes and crashes in blood sugar, potentially reducing sugar cravings and supporting stable energy levels,” says Phil.
Or try Viridian Chromium And Cinnamon Complex (£29.70 for 60 capsules).
Fit in micro-workouts
You may not have hours to spend in the gym, but that’s not to say you should stop exercising completely.
Research has shown that short bursts of activity are as effective and provide just as many health benefits as a single, longer bout of exercise.
For example, one recent study from the University of Sydney showed that people doing vigorous bouts of exercise for a total of less than five minutes per day had a 20% reduction in their total cancer risk.
Another published by University College London found that when mostly inactive people wearing fitness trackers did three to four minutes of vigorous physical activity interspersed throughout the day, their risk of premature death was 40% lower than those who did none at all.
“Micro-workouts are ultra-short bursts of exercise during the day to keep your body moving,” says personal trainer Jade Imani.
“Shorter workouts are easier to stick to, can reduce the strain on joints and muscles, increase endorphin levels and reduce stress.”
Jade suggests introducing these mini but mighty micro-workouts:
- Go for a brisk walk outside for 10 minutes, walk up and down the stairs or pace quickly while talking on the phone.
- Bodyweight squats build strength in your legs, glutes, and core. See how many you can fit into two minutes, adding a pulse at the bottom for extra burn.
- Work your core, shoulders, back and glutes with a forearm plank, leaning on your elbows. Hold for as long as you can, and drop to your knees if needed.
Super supplements
Nutritionist Rob Hobson says: “There is no one size fits all, but these are some supplements I consider essential.”
Vitamin D
The body creates vitamin D from sunlight on the skin, and it’s crucial for immune function and bone health. The government recommends we take a vitamin D supplement during winter.
Vitamin B12
Mainly found in animal products, B12 is vital for energy, nerve health and red blood cell formation. It’s worth taking if your diet is low in these products.
Omega-3s
These are important for heart health, brain function, and reducing inflammation. It’s worth considering if you don’t eat fish regularly – the NHS recommends two portions of oily fish, such as salmon, per week.
Magnesium
This is involved in hundreds of bodily functions and only 40% of dietary sources are absorbed by the body. Try Healthspan Magnesium (£10.49 for 90 tablets).
Focus on single-tasking
In 2025, move away from multitasking, which can leave you frazzled and unable to do anything well.
“It’s been proven time and again that multitasking doesn’t work and can be more mentally taxing and less productive than concentrating on one task at a time,” says Professor Hana Burianová, a cognitive neuroscientist.
“Neurologically speaking, multitasking is similar to navigating through clutter – it further intensifies the strain on our brains, leading to increased anxiety and depression.”
Research has also linked multitasking to forgetfulness and poor memory.
“Single-tasking can help you perform better, understand and retain information and be more focused,” says Professor Burianová, who also suggests breaks between focus-intensive tasks, especially if you’re using a screen.
If your task is particularly challenging, studies have found your brain might need a break of more than 10 minutes.*
Choose less-processed foods
Ultra-processed foods (UPFs) hit the headlines in 2024, with one study in the British Medical Journal linking them to 32 harmful health effects, including a higher risk of heart disease, cancer, type 2 diabetes and even premature death.
There is no specific definition of a UPF, but, generally, they are pre-prepared foods that contain more than five ingredients, and can be anything from sweets and chocolate to bread and yoghurt.
“If the ingredients list includes unfamiliar terms, such as preservatives, emulsifiers, thickeners, artificial sweeteners or flavourings, it’s likely a UPF,” says Rob Hobson, Healthspan nutritionist and author of Unprocess Your Family Life.
“These foods are often designed to be ready to heat or eat, but they typically lack fibre and contain high amounts of sugar, saturated fat and salt.”
But rather than going completely UPF-free and trying to eat only a wholefood diet of single-ingredient foods, focus on cutting them down instead and making better choices.
“Healthier UPFs, such as houmous, baked beans and Weetabix, can often be nutritious, even though they may contain an additive to preserve the product,” says Rob.
“They can be combined with other wholefoods to create balanced meals.”
Simplify supplements
The world of supplements can be mind-boggling – there’s one for practically every ailment.
But it’s wise to be mindful about which you take.
“Supplements are most beneficial when they fill genuine gaps in your diet or support specific health needs, but overuse or misuse can upset your body’s natural balance,” says Rob.
“Fat-soluble vitamins like A, D, E and K can build up in the body over time if taken in excess and have a risk of toxicity.
“Too much of a single mineral can also interfere with the absorption of others. For example, iron can inhibit the absorption of zinc.” Rob suggests adopting a “food first” approach.
“When you eat whole foods, you get vitamins, minerals, fibre, antioxidants and other beneficial compounds that work in synergy – which can’t be fully replicated in supplement form.”