As the new year rolls around, many of us are buzzing with ideas about how to finally get fitter, stronger, or more active. And while ambition is fantastic, statistics tell us that most New Year’s resolutions fail before February even begins. Why? Because we set goals that are too big, too vague, or simply don’t fit into our real lives.

At Movement Therapy, we’re here to help you create realistic, sustainable movement goals that are more than just January hype. Let’s make this the year you actually stick with it—and feel good doing it.

1. Focus on Movement, Not Perfection

First things first: movement is about progress, not perfection. You don’t need to become an ultra-marathoner or a gym junkie overnight. Instead, shift your mindset to focus on consistent, enjoyable movement that fits your lifestyle.

Ask yourself:

• What kind of physical activity feels good to me?
• When and where can I realistically move more in my daily life?
• How can I start small and build up over time?

For example, instead of saying, “I’m going to work out 6 days a week,” try: “I’m going to move for 20 minutes, 3 times this week.” Small wins build big habits.

2. Set SMART Goals

You’ve probably heard of the SMART goal framework—and there’s a reason it’s so popular. It works. SMART stands for:

• Specific: Define exactly what you’re aiming to do (e.g., walk 30 minutes after dinner).
• Measurable: Make it something you can track (e.g., number of days per week).
• Achievable: Be honest about what’s doable.
• Relevant: Choose goals that matter to you.
• Time-bound: Set a clear timeframe (e.g., “I’ll do this for the next month”).

Here’s an example: “I will attend 1 movement therapy session per week for the next month to improve my mobility and strength.”

Clear. Achievable. Sustainable.

3. Find What You Love (and Ditch What You Don’t)

The fastest way to give up on your resolution is to commit to something you hate. Spoiler alert: If you dread running, forcing yourself to jog every morning is a recipe for failure.

Movement is personal. Whether it’s dancing, yoga, swimming, hiking, or strength training, find activities you actually enjoy. At Movement Therapy, we focus on helping people rediscover joy in movement through personalised approaches. If you’re not sure where to start, experiment until you find something that feels good and leaves you wanting more.

4. Build Movement Into Your Daily Life

Resolutions often fail because they rely on willpower alone. Instead of squeezing new habits into your life, think about integrating movement into what you already do.

• Take the stairs instead of the lift.
• Go for a 10-minute walk on your lunch break.
• Stretch while you watch TV.
• Do 5 squats or push-ups before you sit down to work.

These micro-movements may seem small, but they add up. Over time, they’ll feel like second nature.

5. Celebrate the Small Wins

One of the biggest mistakes people make is ignoring their progress. Every time you show up for yourself—no matter how small the step—it counts.

Did you hit your goal of 3 movement sessions this week? Celebrate it.

Did you feel more energetic after a short walk? Acknowledge it.

Progress is motivating. Recognising your wins (even the tiny ones) will keep you going.

6. Get Support

Change is hard—but you don’t have to go it alone. Having someone to support and guide you can make all the difference.

Whether it’s joining a group class, booking a Movement Therapy session, or finding an accountability partner, surrounding yourself with people who get it helps you stay on track. Plus, moving together is often more fun.

Let’s Move Together in 2025

At Movement Therapy, we believe movement is medicine. The right kind of physical activity can help you feel stronger, more confident, and more connected to your body. But the key is starting where you’re at and building sustainable habits that fit your life.

If you’re ready to create realistic, joyful movement goals for the year ahead, we’re here to help. Whether you’re recovering from an injury, improving mobility, or just looking for a fresh start, our team will support you every step of the way.

Here’s to a year of feeling good in your body, one step, stretch, or squat at a time.

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