The process of creating big New Year’s resolutions, feeling overwhelmed by the strictness of these resolutions, and eventually giving up on them altogether is a process many people can identify with. This is particularly true when it comes to New Year’s resolutions regarding fitness.
A YouGov poll surveying resolutions for the upcoming year of 2026 found that health and self-improvement were at the top of people’s resolution lists. Out of the people surveyed, 45% were looking to get fit in the upcoming year. However, less than ten percent of people surveyed reported that they usually manage to keep their resolutions for the entire year.
Instead of making things more difficult than they have to be, it may be beneficial for people to re-examine the concept of fitness. This does not have to be an extreme process of waking up early every morning and going to the gym.
There are many different types of exercise out there, and it is the flexibility of these exercises that can help people stick to their New Year’s resolutions.
With this in mind, here are 10 different expert-backed fitness resolutions that can be made for the upcoming year of 2026.
1. Walking every day
“It’s one of the most underestimated forms of movement, but also one of the easiest to sustain,” says vinyasa yoga instructor and reiki practitioner Cesca Dinardo. “By committing to a daily walk, regardless of the pace or length of time, you’re moving your body every day. This ensures you’re moving consistently, supporting your nervous system, and creating a routine you can rely on.
“From an energetic standpoint, walking can help release stagnant energy and promote balance. Once the habit is created, more intense workouts can naturally occur as your energy levels increase.”
While walking can have a positive impact on the mind by helping people relax and release tension, it can have a significant impact on the body as well. “One of the biggest myths about walking is that it doesn’t contribute to weight management or that it takes a tremendous amount of time for minimal results,” Dr. Keri Peterson, MD, previously told Women’s Health.
However, the benefits of walking go well beyond the process of helping people lose weight. Studies have found that walking can help lower the risk of high blood pressure, high cholesterol, diabetes, and heart disease.
2. Dance every day
One of the most effective things you can do when trying to build new movement habits is to find things that bring you joy. According to Sally Berg of Mature Eros, “Dance like nobody’s watching every single day, even if it’s just one great song while you’re tidying up. It’s one of the easiest ways to get your body moving, lift your mood, and have fun at the same time.”
Earlier this year, it was revealed that Strictly presenter Tess Daly starts her day of exercise by dancing. Research has also found evidence to support this, as research has found that dancing can be as effective as running or weightlifting when it comes to burning fat.
Want more motivation? Research has found that a mere minute or so of exercise each day has been linked to a 38% reduced risk of death from any cause in the following six years.
3. Sprinkle in micro workouts
Another exercise enthusiast is Kim Perry, a personal trainer. She says: “It all adds up. Look for opportunities to sneak fitness into your day. Something as simple as doing 15 bicep curls every time you refill your water bottle can make a real difference.”
4. Commit to a daily 100 habit
If you are ready to take your micro workouts to the next level, certified fitness instructor, hula hoop coach, and director of Globe Fit, Hannah Murphy, recommends creating a “daily 100 habit,” and the sooner you begin, the better, she says.
“The idea is to do 100 of something basic,” Murphy says. “That could be steps on the stairs, seconds of a plank, hip circles with a hoop, squats, etc., and it gives you momentum before January even begins, and you feel a sense of accomplishment right away, rather than waiting for a ‘perfect’ week that never actually happens.”
5. Work on your grip strength
While grip strength may not be the first fitness goal that comes to mind, it is an important one, according to Joshua Davidson, a lecturer and strength and conditioning coach at the University of Derby, where he is currently working on a project examining the role of hand grip strength as a clinical health marker.
“Strong associations have been found between grip strength and disease-specific mortality, lifestyle factors, and quality of life,” Davidson says.
How to check your grip strength
To get an idea of your grip strength, Davidson recommends a squeeze test at home.
“Simply grip an object that you can squeeze, such as a tennis ball or a stress ball,” Davidson says. “Squeeze it as hard as you can and hold it as long as you can until your grip fatigues. The ability to maintain a strong grip squeeze of 15-30 seconds is a good benchmark to aim for.”
6. Make mobility a top priority
Whatever form of physical training you are planning for the year, mobility exercises should not be neglected. Jade Imani, a personal trainer from Insure4Sport, emphasizes the importance of stretching to avoid injury.
“Mobility is often the most neglected part of a workout routine, but it is essential. Both static and dynamic movements, such as arm swings, hamstring sweeps, and lateral lunges, can help loosen up the body for physical activity.”
According to personal trainer and content writer for Gymshark, Lannay Dale-Tooze, it is essential to incorporate mobility exercises, especially when you are doing something you normally do, such as watching TV in the evenings.
“Stretching can be hard to make time for when you come home from work and want to collapse on the couch, but it is one of the most important things you can do for your body. By spending 10 minutes stretching in front of your favourite TV show, you can really help improve how you recover from a workout, improve flexibility, and increase circulation in the long run.”
7. Use housework to improve strength
Dale-Tooze also recommends using wrist or ankle weights when doing the housework to improve strength. “Adding weights to your housework is an easy way to get a workout in without leaving the house. Using weights between one and three pounds can help strengthen the stabilizing muscles in your body, improving endurance and strength without having to leave the house.”
8. Improve your posture when you brush your teeth
The next daily habit that you can upgrade is your tooth brushing routine. Dale-Tooze writes that this is an excellent opportunity to focus on your posture. She says, “Roll your shoulders back a few times, gently tuck your chin, or place your forearm against a doorframe to stretch your tight chest muscles.”
By doing this every morning and every night, not only can you alleviate back pain, but also improve your flexibility and posture.
9. Move when you wake up
According to personal trainer Eryn Barber from The Fitness Group, it is best to incorporate movement into your morning routine, no matter how small. She says, “Even a short walk around the block or five minutes of stretching sets the tone for the day. Beginning your morning with movement puts you in a better position to stay active overall.”
She also combines exercise with brushing her teeth. She says, “I do calf raises, but squats, lunges, or even kegels work just as well.”
10. Give three new activities a go
You do not have to do everything at once. Pilates PT founder Hollie Grant says that giving three new activities a go this year is a great place to begin. She says, “It could be Tai Chi, dance, or bouldering. There is so much variety in how we can move. Trying something new can be a great way to find a new passion, giving your motivation a significant boost.”
