As the calendar flips to a new year, there is an undeniable buzz of optimism and determination. It's the season of resolutions—when we set grand intentions to transform our lives. Among the most popular? Health, fitness, and better eating habits consistently top the charts. More than half of us begin January with the promise to focus on our physical selves, but research paints a sobering picture: just 8% of those who make resolutions achieve their goals, and 80% abandon them by February.

But this year, we're rewriting the script. Welcome to 2025- a year for practical, achievable fitness goals. This isn't about setting unrealistic expectations or chasing fleeting motivation. Instead, it's about embracing a sustainable approach to health, one step at a time. Ready to start? Here are 10 resolutions you can actually keep—and they might just change your life.

1. Start Slow: It's a Marathon, Not a Sprint

It's so tempting to dive into those rigorous fitness regimens as a new year dawns, but sudden and drastic changes can lead to burnout or even injury. Instead, start with tiny, manageable actions: walk more, take the stairs, or try a short workout session. Gradually increase intensity as your body adjusts. This steady approach builds a strong foundation and helps you stick to your goals in the long run.

2. Be Realistic

Ambition is good, but unrealistic goals can be a recipe for disaster. Instead of promising to never eat your favorite comfort food again, commit to eating it less often—maybe once a week. Similarly, exercising seven days a week is unrealistic for most working people with family responsibilities. Aim for balance by targeting four workouts per week, leaving room for rest and recovery.

3. Just Start

Planning is important, but action is where the magic happens. Whether it’s starting a fitness program, signing up at a gym, or trying a new recipe, don’t overthink it. Taking that first step can be the hardest part, but once you’re in motion, momentum builds. Break the cycle of procrastination and let 2025 be the year of decisive action.

4. Anticipate Motivation Dips

That new year excitement is strong at the start, but it fades out quickly. Motivation does not stay throughout the entire year. Don't get discouraged if motivation falls—this is the rule of the game. Now comes the planning: do a workout as you set those non-negotiable appointments, prepare your meal a day in advance, or put out that spare exercise outfit the night before. These keep the flow moving forward even if you falter on motivation.

5. Acknowledge Little Victories

Every milestone deserves recognition. Did you complete your first week of workouts? New gym gear is in store for you. You've been good with healthier eating? Then a relaxing movie night will be waiting for you. Celebrating the small stuff keeps the journey fun and reinforces positive habits.

Also Read: Top Exercise-Related Injuries And How To Prevent Them

6. Accountability Partner

Motivation spreads. If you team up with a friend or family member, then you actually have a decent shot at following through with your new "habit." People are much more likely to maintain a fitness program if they have someone to exercise with. Whether it's going to the gym, a yoga class, or a morning jog, knowing someone's counting on you will keep you committed.

7. Seek Out What Energizes You

Fitness isn't one-size-fits-all. Your best friend might be training for a marathon, but you love dance classes or weightlifting. Choose activities that get you excited and align with your goals. When your fitness journey feels personally fulfilling, you're more likely to stay engaged and consistent.

8. Make Fun a Priority

Fitness doesn't have to feel like a chore. Infuse your routine with activities you genuinely enjoy. Experiment with group classes, outdoor adventures, or even virtual workouts. The more enjoyable your regimen, the easier it becomes to maintain. Remember: having fun is just as important as hitting your goals.

9. Quit the Comparison Game

Your fitness journey is uniquely yours. While social media and fitness communities can be inspiring, they can also foster unhealthy comparisons. Resist the urge to measure your progress against others. Celebrate your milestones and focus on the path you’re carving for yourself. Progress, not perfection, is what truly counts.

10. Be Patient and Consistent

Real change takes time. It didn’t take weeks to form bad habits, and it won’t take weeks to reverse them. Stay patient and trust the process. At the start of your journey, weight fluctuations are common, often due to inflammation as your muscles adapt to new challenges. Don’t let temporary setbacks discourage you. Stay consistent with your workouts and balanced diet, and you’ll see sustainable results over time.

PRO TIP- Prioritize Mental Health Along the Way

Fitness is not only physical but deeply interrelated with mental health. During your pursuit of achieving a healthy lifestyle, ensure your mind is nurtured just as much. Include mindfulness activities such as meditation or journaling. Seek professional help when necessary. The mind is the base upon which the body will rise.

2025 is your year! It's about being healthy and fit while keeping with the realistic goals, working diligently, and having an appreciation for the process in general. No more those momentary resolutions but for living a lifestyle that comes first to one's well-being and happiness. And to a healthier, more powerful you! Let's make it happen!

New Year’s resolutions: Who makes them and why. Pew Research Centre. 2024

Pickleball and padel, a sport that has gained momentum across India, is changing everyone's lives and helping people stay fit and active. However, while the game has gained many enthusiasts, fitness experts are also warning that enthusiasm without preparation can come at a cost. As many are reporting sports-related injuries, especially while playing pickleball. Luke Coutinho, lifestyle guru and holistic wellness expert in his Instagram video claims that he has seen a surge in knee, elbow, and lower back injuries linked to the sport.

“Pickle and paddle are two of the fastest-growing sports across our country right now, great for longevity, hand-eye coordination, and overall fitness,” says Coutinho. “But what’s equally important is knowing how to look after your knees, glutes, and elbows.”

Also Read: The Ozempic 'Trick' Could Cause More Harm For Non-Diabetic And Fit People, According To Doctors

According to him, just five minutes of targeted warm-up can dramatically lower the risk of injury. Here are the eight quick exercises Coutinho recommends before every game.

Wall Sit Toe Raises

You can start this exercise by leaning against a wall, sliding down until your thighs are parallel to the ground. Imagine as if you are sitting on an invisible chair. Keep your back as flat as you can against the wall. Coutinho says that this will "protect your knees and prevent shin splints."

How to do it:

• Hold this position and lift your toes upward while keeping your heels on the ground.
• Lower them back down slowly.

Why it helps: Strengthens the muscles in your shins and stabilizes the knees, helping prevent shin splints and knee strain.

Wall Sit Calf Raises

Coutinho suggests that you can follow up by this exercise. You can start from the same wall-sit position. This variation focuses on the calves and ankles.

Also Read: Not Just Respiratory Diseases, Air Pollution Can Also Trigger Rheumatoid Arthritis, According To Doctors

How to do it:

• Keep your back flat against the wall, feet shoulder-width apart.
• Lift your heels up as high as possible, balancing on your toes.
• Slowly lower and repeat.

Why it helps: Builds ankle strength and lower leg stability, Coutinho suggests that it is the key for all those quick lateral pickleball movements.

Wall Knee Extensions

• Stay in the wall sit and extend one leg straight out in front of you.
• Hold for two seconds, then switch legs.

"It engages your quadriceps and enhances knee stability, reducing the risk of ligament tears," he points out.

Dynamic Lunges with Overhead Reach

While lunges are a great way to ensure mobility and flexibility, a little bit of modification could lead to a full-body stretch, along with balance training.

How to do it:

• Step forward into a lunge, keeping your front knee above your ankle.
• Raise both arms overhead as you lower your body.
• Push back to starting position and switch sides.

Why it helps: Opens your hips and chest while activating major leg muscles, prepping your core for rotational movements during play.

Mini Band Side Walks

How to do it:

• Place a resistance band just above your knees.
• Bend slightly at your hips and knees, then step sideways.
• Take 10 steps in one direction, then back.

Why it helps: Strengthens the glutes and prevents the knees from collapsing inward during sudden lateral shifts.

High Knees

This is probably the easiest, and one of the most common exercises anyone will encounter, especially while playing sports. It is a great way to warm up or cool down your body after a strenuous workout.

How to do it:

• Start by jogging in place, and bring your knees high, towards your chest.

Why it helps: It improves agility, coordination, and cardiovascular readiness before fast-paced rallies.

Knee Side Raises

How to do it:

• Stand upright, lift one knee out to the side, hold briefly, and lower it down.
• Repeat on the other side.

Why it helps: Builds lateral hip strength and enhances balance, crucial for sidesteps and quick turns.

Kickbacks

How to do it:

• Stand tall, kick one leg straight back without arching your back.
• Engage your glutes and hamstrings as you lift.

Why it helps: Activates the glutes and hamstrings, adding power to your movements and reducing lower back strain.

“Do 10 reps on each side, and you’re game-ready, explosive and injury-proof,” Coutinho says. “Looking after your health to prevent injury is the first step toward holistic wellness and longevity.” As he rightly says, "These warm-ups aren't optional, they are essential."

Ever since fat loss jabs hit the market, including Ozempic, Mounjaro and Wegovy, gym enthusiasts and slim people are also turning to these popular weight loss drugs to enhance their physique. However, experts are sounding the alarm - they are warning that for those without obesity or diabetes, the risks outweigh the rewards.

The Rise of 'Fit' People Using Fat-burning Jabs

People who are already leading active lives are also reaching out for medications designed for obese people, especially those who want to crash diets before holidays, body builders and gym regulars. They have said that these drugs have helped them shed the "last few pounds" and sculpt leaner physiques easily.

The Sun reported that in bodybuilding, the phase of losing fat to highlight muscle definition is called "cutting". For some, GLP-1 drugs have become the shortcut to achieve that. However, UK's Medicines and Healthcare products Regulatory Agency (MHRA) has warned against using these jabs for the same.

Doctors have time and again cautioned against its use for non diabetic or obese persons, and highlighted side effects like nausea, fatigue, dehydration, and muscle loss.

Read: How To Identify A Counterfeit Ozempic? Look For These Signs, Details Inside

It Is Not A Shortcut

Dr Amos Ogunkoya, GP and sports medicine specialist, says and is as reported by The Sun, “Using weight-loss jabs when you already have low body fat is not a good idea. These medications slow digestion and suppress appetite, which can quickly lead to dehydration, fatigue, or even muscle loss in people with low energy reserves.”

He adds that extreme calorie restriction combined with low fat stores may trigger hormonal imbalances, depression, and anxiety. “In short, it’s not a shortcut, it’s a risk,” he warns.

Experts are also worried about the trend, which may have a log lasting impact on vulnerable people, especially those living with eating disorder. Dr Donald Grant, Senior Clinical Advisor at The Independent Pharmacy, as reported by The Sun, says many fitness enthusiasts are mixing GLP-1 drugs with performance-enhancing substances and restrictive diets, a combination with unknown risks.

“These medications were never designed for lean athletes and haven’t been studied in this group,” he says. “The long-term side effects in this population remain largely unknown.”

So, Why Are Fitness Buffs Doing It?

For some, it is about control. Wegovy (semaglutide) and Mounjaro (tirzepatide) are part of the GLP-1 receptor agonist family that help people with diabetes manage blood sugar by suppressing appetite and slowing stomach emptying. This side effect can make even the most disciplined eaters feel perpetually full.

Competitive bodybuilder Dr Michael Israetel, who holds a PhD in Sports Science, told Sun Health: “I wouldn’t diet without it. It helped me stay lean with less hunger and better sleep, same results, but in less time and with far less stress.”

He described how even small meals became a challenge: “I’d start eating already half-full. After a few protein bars, I was just done, no cravings. It was a total game-changer.”

Read More: Ozempic Soon To Be Launched In India, Here's All That You Should Know About This Weight Loss Drug

Micro-dosing Weight-loss Drugs

Some clinics are now offering microdosing of these popular weight loss drugs to be given in smaller doses than standard prescription for those who want to attain that 'little bit more' to be fit.

Dr Omar Babar, from Headland Clinic in Leicester tells The Sun, “Microdosing is very useful for gym goers. It cuts out food noise and has a low side-effect profile.”

Most weight-loss patients start at 2.5 mg doses that increase gradually, but many fitness users start as low as 0.25 mg. Experts, however, strongly caution against adjusting doses without medical supervision.

While in theory the access of drugs are tightly controlled, as the NHS recommends only those with a BMI 30 or higher and at least one health condition to receive it. Privately, the threshold is much lower, with some clinics being accused of exploiting loopholes that makes it easy for anyone to qualify to get those jabs.

Dr Grant says, “The biggest concern is people obtaining the medication illegally, via black-market sites, social media sellers, or using someone else’s prescription. Without GP supervision, dosing can become inconsistent and extremely dangerous.”

What Are The Side Effects Of Fat Loss Jabs On Healthy People

• Muscle Loss: Muscle loss could be one of the biggest risk. Dr Ogunkoa suggests that "muscle wastage is dangerous. It reduces strength, endurance, and overall metabolism. If you have got little fat to lose, your body will start consuming muscle instead."

Athletes using these jabs risk developing Relative Energy Deficiency (RED), a condition caused by insufficient calorie intake to meet exercise demands. This can disrupt hormones, lower bone density, and even halt menstruation in women.

• Stomach Strain: Common side effects of GLP-1 drugs include vomiting, diarrhoea, and constipation — symptoms that can interfere with intense training.

“In severe cases, users may develop gastroparesis, where the stomach can’t move food efficiently,” warns Dr Ogunkoya. “It’s especially concerning for endurance athletes who rely on quick digestion and steady energy.”

• Dizziness, Seizures, Sugar Crashes: Feeling dizzy or faint is another red flag. Because the drug suppresses hunger, athletes may fail to refuel properly, leading to low blood sugar (hypoglycaemia).

• Serious Health Risks: gallbladder disease, pancreatitis, acute kidney injury.

Walking is one of the best ways to improve your health. A low-effort easy to do exercise that has numerable benefits. You may have heard of different walking styles like the Japanese walking style, 6-6-6 walking trend, etc. Although the goal of walking remains the same, these styles have different ways that will help you achieve it. One more such style is infinity walking.

Despite what the name may sound like, infinity walking doesn’t mean walking forever. However, how do you do this walk and how is it beneficial? In a video posed by Dr. Ankita Dhelia, Integrative Physician (MBBS, MSc Osteopathy) in 2022, she demonstrated how it should be done.

How To Do Infinity Walk?

In the video, Dr Dhelia demonstrated the exercise, instructing viewers to walk in an infinity shape, or a figure of eight. To do this, one should choose any two items as reference points. The exercise becomes more powerful when two elements are added:

• An arm swing
• A fixed gaze (fixing the eyes on a single point).

Dr. Dhelia cautioned that while the exercise looks easy, it is not, noting that the gaze naturally tends to drift away.

How Does Infinity Walking Affect Coordination?

Dr. Dhelia highlighted the deep impact of holding that fixed gaze while walking and swinging the arms. This action helps create stronger connections in the brain, leading to noticeably better hand-eye coordination and flexibility in the feet and ankles, which she called good foot and ankle mobility.

On a deeper level, this practice is said to help improve the function of your internal organs. Most importantly, it significantly boosts concentration, memory, and the overall ability for your brain to develop and stay sharp.

For those who want an extra challenge, Dr. Dhelia suggested adding either a mental task (like counting) or a simple physical task (like clapping after every few steps) while continuing the figure-eight walk. Dr. Dhelia highly recommended performing this exercise for just 15 to 20 minutes every day for excellent overall health.

Do Studies Back Infinity Walking?

Researchers have looked into the method and many back it as well. One such study is the 2023 fNIRS study done by Oslo Metropolitan University. The Infinity Walk is Balanced

The main finding was that the Infinity Walk creates a strong, steady, and balanced level of activity in both the left and right sides of the brain. This balanced effect is likely because the figure-eight pattern requires constant, alternating movement.

Good for Rehab

The consistent and positive brain activity suggests that the Infinity Walk is a promising tool for physical and neurological recovery (rehabilitation).

Shoes and Pronation

The study could not clearly prove that different types of shoes or the degree of foot pronation significantly changed the brain activity. The effect of the challenging figure-eight walk itself was too strong, making the results for shoes and pronation unreliable.

Main Brain Areas

Most brain regions related to movement (like the motor cortex) showed similar responses, but two areas related to language and hearing (Broca's Area and Temporal Gyrus) had noticeably different activity.