At the start of the year, it’s tempting to try to kick-start a whole new you. We’re full of good intentions – ready to move more, get fit and stay active. But then reality hits: winter’s icy grip has us peering out the window wondering if we really want to brave the cold snap.
Even the most dedicated of fitness fanatics can find their motivation frozen solid when the outdoors feels like a frosty no-go zone.
It’s no surprise New Year resolutions slip a few weeks into the new season, but winter doesn’t have to put your wellbeing on hold. In fact, this time of year can be an opportunity to rethink our approach to fitness.
So, whether you’re a seasoned gym-goer or just starting out, we’ve gathered five tips to help you start the new year right and stay motivated during 2026.
1. Get SMART with your goals
Ambitious New Year’s resolutions often fizzle out before January has even ended.
Instead of setting vague intentions like ‘get fit’ or ‘eat better’, try creating SMART goals: Specific, Measurable, Achievable, Relevant and Time-bound. This framework gives your goals structure and clarity, making them far more likely to stick.
For example:
Specific:
‘Walk 8,000 steps daily’ rather than ‘be more active’.
Measurable:
Got a Garmin or Apple Watch for Christmas? Put it to use and track progress.
Achievable:
Start with manageable workouts each week; three, not seven.
Relevant:
Align goals with your lifestyle and priorities.
Time-bound:
Set a deadline, like ‘by the end of March’.
Why does this matter? Knowing what you’re aiming for – and seeing your progress – helps keeps you motivated and on track. And, therefore, more likely to succeed. In fact, research1 confirms that structured goal setting is among the most effective ways to build lasting habits, especially in healthy behaviours like exercise and diet.2
2. Chase progress, not perfection
It’s important to remember that your energy levels and motivation ebb and flow throughout the year – and that’s perfectly normal. Rather than criticising yourself for missed workouts or slower progress, try to focus on what you can do, not what you can’t.
“One missed workout doesn’t undo months of effort, because it’s what you do most of the time that counts,” says Gede Foster, Head of Fitness at Vitality partner FIIT.
Celebrating the small wins is such a powerful motivator. Whether it’s getting outside for a brisk walk or stretching for 10 minutes – every bit counts. “Don’t chase perfect, chase progress,” she adds, “fitness should add value to your life, not stress to it.”
Because when we treat ourselves with kindness, we’re more likely to keep a habit going. Research shows that being kind can increase feelings of confidence, control, happiness and optimism, which makes it easier to stay motivated and stick with positive routines.
If you miss a workout or don’t hit your step goal on a day, it’s not a failure. What matters is consistency over time, not perfection.
Ready to turn resolutions into results?
Make this the year you stick to your fitness resolutions with the help of FIIT and Vitality. Activate your 12-month FIIT subscription today through the Vitality UK app and start earning points every time you work out.
Qualifying plans, terms and conditions apply.
You don’t need to run marathons or spend hours in the gym to reap the benefits of movement. A Vitality report shows that walking 7,500 steps five times or more a week can significantly boost your physical and mental health. The best bit? It’s a target that feels achievable, even on busier days.
Try building steps into your daily routine: walk to the shops instead of driving, take the stairs, or schedule time for a lunchtime stroll. If you find yourself sitting a lot throughout the day, set a reminder to get up and move every hour. Every step adds up.
“Walking is one of the most accessible forms of exercise and it’s a brilliant way to clear your mind and boost your mood,” says Ben Alldis, Cycle & Strength Instructor at Vitality partner Peloton.
“Don’t underestimate the power of small, consistent actions like going out for a walk.”
Setting a daily goal is a good way to keep yourself feeling motivated but remember not to put yourself down if you don’t always meet it. Some days you’ll do more, others less. And that’s ok, the aim is to keep moving on a consistent basis.
Start your year strong and make every workout count
Kick off your fitness journey with Peloton and activate your offer today with Vitality. Enjoy access to world-class cycling, running and strength classes and get cashback on the Peloton Cross Training Series when you stay active. Qualifying plans, terms and conditions apply.
Head to the Get Healthier section in the Vitality UK app to find out more.
4. Find movement that feels gooood
Fitness isn’t one-size-fits-all. The best kind of movement is the one you enjoy, whether that’s dancing in the kitchen, doing a Pilates class, or cycling through your local park.
The new year is a great time to experiment and discover what feels good for your body and mind. Enjoying what you do is the secret to consistency; if you look forward to your physical activity, you’re much more likely to stick to it. Sounds simple right? Well, it is!
“Enjoyment is the most underrated factor in long-term fitness,” says Foster.
“If you dread your workouts, you won’t stick with them no matter how effective they are. Try experimenting until you find what energises you – and feels fun too!”
Remember, move in a way that leaves you feeling energised, not exhausted.
“Remember, move in a way that leaves you feeling energised, not exhausted.”
4. Find movement that feels gooood
Fitness isn’t one-size-fits-all. The best kind of movement is the one you enjoy, whether that’s dancing in the kitchen, doing a Pilates class, or cycling through your local park.
The new year is a great time to experiment and discover what feels good for your body and mind. Enjoying what you do is the secret to consistency; if you look forward to your physical activity, you’re much more likely to stick to it. Sounds simple right? Well, it is!
“Enjoyment is the most underrated factor in long-term fitness,” says Foster.
“If you dread your workouts, you won’t stick with them no matter how effective they are. Try experimenting until you find what energises you – and feels fun too!”
Remember, move in a way that leaves you feeling energised, not exhausted.
“Remember, move in a way that leaves you feeling energised, not exhausted.”
5. Stay curious
Feeling stuck in a rut? Perhaps shake things up a little. Trying a new activity – especially a social or team sport – can reignite your motivation and make fitness fun again.
Social exercise is a fantastic way to boost not only your physical and mental health, but your social wellbeing too. “Trying something new challenges your body in different ways and keeps movement exciting,” adds Foster.
“Beyond the physical benefits, it kickstarts that beginner energy. You learn, improve and start seeing measurable results again, which is incredibly motivating.”
“You also might fall in love with a new sport or workout type you've never even considered. It's a journey and one to be enjoyed - stay curious,” adds Alldis.
So why not join your local five-a-side football team, try netball, or sign up for a parkrun? Many gyms and studios offer taster sessions, so you can dip your toe in without commitment. If you prefer to stay indoors, virtual classes on fitness apps like FIIT or Peloton can connect you with others and bring a sense of community to your workouts.
Switching up your usual routine can feel scary, but stepping out of your comfort zone might just be exactly what you need.
1. Zhu Y, Long Y, Wang H, Lee K, Zhang L, Wang S. Digital Behaviour Change Intervention Designs for Habit Formation: Systematic Review. J Med Internet Res 2024;26:e54375. URL: https://www.jmir.org/2024/1/e54375.DOI: 10.2196/54375
2. Epton T, Currie S, Armitage CJ. Unique effects of setting goals on behavior change: Systematic review and meta-analysis. J Consult Clin Psychol. 2017 Dec;85(12):1182-1198. doi: 10.1037/ccp0000260. PMID: 29189034.
Streak Rewards reward you for consistently getting active.
Vitality Plus members can earn Streak Rewards by simply hitting a 4-week activity streak of earning 12 activity points a week, four weeks in a row.
It’s that simple.
Turn to page 15 to discover how to hit your streak and unlock great rewards.
Streak Rewards reward you for consistently getting active.
Vitality Plus members can earn Streak Rewards by simply hitting a 4-week activity streak of earning 12 activity points a week, four weeks in a row.
It’s that simple.
Turn to page 15 to discover how to hit your streak and unlock great rewards.
