There’s no better time than the New Year to reflect on how we can improve our lives. As we step into 2025, prioritizing your health and wellness is one of the best ways to set yourself up for success. Making thoughtful health-related New Year’s resolutions can boost your energy, enhance your mood, protect your mind and body, make you look great, and help you feel your best all year round.
This year, many of us are embracing health and wellness New Year’s resolutions that focus on physical activity, mindfulness, and our diets. Whether you want to get fitter, improve your mental health, or adopt healthier day-to-day habits, these resolutions from Ask Genie are the perfect start.
Here are 20 resolutions to inspire you on your journey to a healthier and happier 2025!
20 Health, Wellness, and Fitness New Year’s Resolution Ideas
1. Commit to 150 Minutes of Weekly Exercise
Health experts recommend that adults get at least 150 minutes of moderate-intensity exercise weekly. This could be broken down into 30-minute sessions five days a week or longer, less frequent workouts. Whether it’s a high-intensity workout or something as simple as heading on a walk in your neighbourhood make sure to move your body!
Exercising in a way you enjoy is the best way to stay motivated in the long term. If you hate running, don’t run! Try dancing, yoga, or hiking instead. If you’re easily bored, do a different activity each session. You’ll be much more likely to commit to weekly workouts if they’re something to look forward to.
2. Take Regular Digital Detoxes
Spending time away from technology can improve your focus and mental health. You could dedicate one evening per week to being completely offline or escape on a week-long technology-free retreat to the countryside.
This can reframe your relationship with technology, encouraging you to be less reliant on your devices and helping you to focus on nurturing your face-to-face relationships.
3. Drink More Water
Staying hydrated is one of the cheapest and simplest ways to improve your health. Aim to drink around 2–3 litres of water daily. Keeping a reusable water bottle handy is an easy reminder to sip throughout the day.
4. Invest in a High-Quality Fitness Tracker
Fitness trackers can help you stay accountable to your goals. Devices like smartwatches or activity bands monitor your steps, heart rate, and even sleep quality. Wear one for a few days to figure out your typical stats, then use the data to track your progress and set realistic milestones for the year.
Maybe you want to improve your fitness by getting 10,000 steps per day, or perhaps you want to reduce your stress levels by getting 8 hours of sleep per night. Whatever your goals, a good fitness tracker can help you work towards them.
5. Learn a New Hobby or Skill
Learning something new can keep your brain active, boost your mental health, and make life more fun!
You could take up skill-based hobbies like woodworking or coding for a rewarding sense of accomplishment as you master new techniques. Creative pursuits, like playing an instrument, writing, or crafting, can be fun and rewarding. Meanwhile, social hobbies, such as joining a book club or taking group dance lessons, are a great way to make new friends!
6. Limit Social Media Usage
Too much social media can negatively impact your mental health. You don’t have to delete your apps altogether; just try to reduce your daily usage. Turn off notifications, limit your screen time to an hour daily, and be mindful of aimless scrolling.
Pick up productive downtime hobbies like reading, knitting, or embroidery and use these to unwind in the evenings instead.
7. Strength Train Twice a Week
Strength training isn’t just for bodybuilders and athletes. It’s essential for building muscle, improving bone density, and maintaining a healthy metabolism. Include weighted exercises like squats, lunges, and dumbbell lifts to see noticeable improvements in your strength and energy. As you age, you’ll benefit from improved mobility and better balance, helping you to maintain independence and physical ability into your golden years.
8. Keep Up with Regular Health Checkups
Prevention is key to maintaining good health. Schedule annual checkups with your doctor, dentist, and other specialists. Regular screenings, such as blood tests, cholesterol checks, and cancer screenings, help detect potential health issues early—often before symptoms appear.
Don’t forget about other appointments like eye exams and hearing tests, especially if you notice changes in your vision or hearing. Keeping up to date with checkups can save time and costs by addressing minor problems before they become major concerns. Treat health checkups as a non-negotiable part of your self-care routine.
9. Take Up Outdoor Activities
Canada’s stunning landscapes offer countless ways to stay active. Hiking, rock climbing, cycling, and watersports are fantastic ways to enjoy nature while improving your fitness. Spending time outdoors can also reduce stress and improve mental clarity, so outdoor activities benefit your mind and body equally!
If you’re a Canadian resident, we’ve created plenty of blogs to spark some inspiration:
10. Schedule Regular Personal Trainer Sessions
Working with a personal trainer can take your workouts to the next level. They’ll help you to figure out your goals and work towards them with a tailored program. Even for experienced fitness fanatics, a PT can be useful for teaching you proper form and working through plateaus using different techniques. A PT can ensure you’re getting the most out of your exercise while minimizing the risk of injury.
11. Dedicate 10 Minutes Daily to Meditation
Meditation has a whole range of benefits. Dedicating as little as 10 minutes a day can improve focus, control anxiety, lengthen attention span, reduce stress, and help you achieve a general sense of inner peace.
YouTube videos and apps like Headspace and Calm make it easy to get started. Find a quiet space, sit comfortably, and focus on your breathing, following their guidance, for at least 10 minutes daily.
12. Create a Consistent Sleep Schedule
A good night’s sleep is essential for both physical and mental health. It can boost immunity, help maintain a healthy weight, reduce health risks and stress, and improve your overall mood.
Aim to go to bed and wake up at the same time every day—even on weekends. This helps regulate your body’s internal clock and ensures better rest. Make your sleep more effective by setting aside 30 minutes for screen-free relaxation right before bed.
13. Cut Out Ultra-Processed Foods
Ultra-processed foods (UPFs) are often high in sugar, salt, unhealthy fats, and added preservatives, flavourings and stabilizers. UPFs have been linked to many health risks, including obesity and diabetes.
Swap chips, sodas, and frozen meals for fresh, whole foods. Small changes - like choosing fresh fruit over candy and a homemade burger over one from a fast food chain - can make a big difference over time.
14. Start a Gratitude Journal
Gratitude journaling is a simple but powerful habit. Practice active gratitude by writing down at least three things you’re thankful for every day. This practice can be very effective for negative thinkers, helping to shift your mindset to focus on the positives and improve your overall well-being.
15. Try a New Fitness Class or Sport
Make exercise exciting by trying something new. Workout classes like spin, Zumba, or barre can add variety to your routine, and sports like pickleball and padel are also growing in popularity across Canada.
Joining a run club or walking group is a great way to meet new people while getting fitter. Exploring new activities helps you discover what you love and keeps your motivation high.
16. Explore Mind-Body Practices Like Yoga
Yoga combines movement with mindfulness, making it excellent for both fitness and relaxation. Check if a studio near you offers classes or watch guided YouTube videos by qualified instructors.
From gentle hatha yoga for relaxation and breath work to Ashtanga practice for discipline and dynamic vinyasa for strength and flexibility, there’s a style to suit everyone.
17. Prioritize Balanced Nutrition
This year, why not make your diet a priority? Eating nutrient-rich foods provide the energy and nourishment your body needs to thrive. However, it can be all too easy to choose cheaper, quicker, more convenient food that might not be as good for us.
Small changes, like cooking at home more often and meal-prepping, can have a big impact. Even when dining out, you can prioritize healthier options by choosing meals with plenty of veggies and skipping fried or ultra-processed items.
This doesn’t mean you have to cut out treats entirely. It’s all about balance. Aim for an 80:20 ratio of nutritious foods to not-so-healthy foods.
18. Practice Daily Mobility or Stretching
Many of us have sedentary jobs and spend long hours sitting at desks or in cars. A simple 10-minute daily stretching routine can improve posture, reduce stiffness, and prevent injury. Try yoga poses, foam rolling, or mobility drills to feel more agile and pain-free.
19. Train for a Local Fun Run or Marathon
Setting a goal can be incredibly motivating, even more so if you’ve got an event to aim for or a charitable cause to support. If you’re new to running, you could train for a 5K first.
Experienced runners could try a half-marathon, full marathon, or even ultra-marathon! Look for local events in your area and start a training plan. It’s a fun way to improve your fitness while supporting your community.
20. Attend a Wellness Retreat
Wellness retreats are perfect for recharging your mind and body, and there’s probably something to suit your goals. If you’re hoping to disconnect from the stresses of everyday life, try a yoga or meditation retreat.
Those trying to improve their fitness could try a boot camp or luxury workout retreat. These vacations offer a chance to build healthier habits away from the stresses and distractions of everyday life.
Our blog looking at the top wellness retreats in Canada might take your fancy - The 11 Best Wellness Retreats in Canada.
Conclusion
As you plan your health-related New Year’s resolutions, remember that small, consistent steps can lead to big changes. Whether it’s improving your fitness, enhancing your mental well-being, or bettering your diet, these resolutions are a great way to start 2025 on the right foot.
Take it one goal at a time and adapt these ideas to fit your lifestyle. By prioritizing your health and wellness, you’ll set yourself up for a happier, healthier year ahead!
Get Active with Spin Genie
No matter how you like to get active, take a look at the Ask Genie blog for tips and inspiration, including: