January 1isthe time of year when many of ustake stock andset goals to improve our lives.
More often than not,NewYear’sresolutionsfocus on healthand wellness goals: losing weight, increasing exercise, improving ourdietand boosting our wellbeing.
But whatdo health experts recommend you focus on in 2026?Here, our experts share their tips forthe coming year.
Regulate your body clock
Your circadian rhythm is your body’s 24-hourclock andkeeping it regulated is important forboth your physical and mental health.
Recent research fromexperts attheBrain and MindCentresuggests thatalmost a quarter ofpeople with depression had‘internal jet lag’,ora disrupted body clock.
AsProfessor Ian Hickie, co-director of theBrain and Mind Centre,says:“The one thing I can control this year is my own body clock.Keeping it well aligned to the daily light-dark cycle to improve my energy,moodand overall sense of wellbeing.”
Professor Hickierecommendsdoingthree of the following activities, five to seven days a week, to keep your body clock in check:
- Expose yourself to30minutesdaylightin the mornings
- Exercise for30 minutesin the morning
- Take a30-minutewalk outside at lunch time
- Take a30-minutewalk outside at dusk
- Practise time-restricted eating –makingsure there isless than 10 hours fromyourfirst bite toyourlast snackwill help to co-ordinate your metabolic cycle with your circadianrhythm
Build movement into your day
Regular physical activity is important for reducing your risk of developing cardiovascular disease,diabetesand other health conditions.
But youdon’thave to go to the gym to increase your movement and raise your heart rate. Incidental physical activity (such as gardening or carrying heavy shopping) can have significant health benefits.
Dr Matthew Ahmadi,Deputy Director of the Mackenzie Wearables Research Hub and member of theCharles Perkins Centre,said:“Instead of worrying about hitting the gym for an hour, focus on the tiny ‘micropatterns’ of movement in your day. Forexample,by doing short bursts of brisk walking while on a stroll.
“These small, frequent pockets of activity are what shape your daily activity pattern, and research shows that building them into your day can have a significant impact on your long-term health.”
Get in7000stepsa day
10,000 steps a day has long been seen as the health goal to meet – butarecentLancet Public Healthstudysuggests that walking 7000 steps a day offers similar health benefitstowalking 10,000.
The most important thingto remember,according tothe study’s author,ProfessorMelodyDingfrom theSchool of Public Health,isthat anyamount of increase in daily activity is good for your health.
ProfessorDingsaid:“Aiming for 7000 stepsa dayis a realistic goaland can and can lower the risk of an early death by 47 percent, as well as having other long-term health benefits.
“But for those who cannot yet achieve7000 steps a day, even small increases in step counts, such as increasing from 2000 to 4000 steps a day, are associated with significant health gains.”
Professor Ding also highlights the importance of incorporating small changes into your daily routine to increase your health and fitness: “Step counts do not need to be taken in one gosotake the opportunity to incorporate activity livingthroughout the day, such as taking stairs instead of lifts and getting off the bus one stop early.”
Forgetfad diets
When it comes to weight loss,Associate Professor NickFuller, obesity expert and member of the Charles Perkins Centre,reminds us thatevidence beats hype– and to avoid celebrity or influencer diets.
His––aids weight loss by givingthe body regular, plannedrests.By building in breaks, his methodavoids triggeringthe body’sbuilt-in survival response,where metabolism slows and appetite hormones increase to regain weight.
Associate Professor Fuller said: “Sustainable weight lossisn’tabout willpower or extreme restriction –it'sabout resetting your body’s natural ‘set point’.In following a method backed by science, you will be able toachieve andmaintainyour weight loss goals.”
Rethink meal timing: fuel early, eat lighter at night
Associate Professor Fuller advises that the old saying holds true:eat breakfast like a king, lunch like a prince, and dinner like a pauper.
Because your body processes calories up tomore efficiently in the morning than in the evening, a substantial breakfast and lighter dinner can support both metabolism and weight control.
Associate Professor Fuller said: “Rather than skipping meals or following intermittent fasting trends, focus on front-loading your nutrition earlier in the day. Practical strategies,such as using smaller plates at dinner and slowing down your eating,can further support betterportioncontrol and healthier habits.”
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