New Year 2026

Last time I said that this week’s blog would be about the current annual winter crisis in the NHS –  precipitated by the flu epidemic.

My apologies again. This week it must be about your imminent New Year’s Resolutions (NYR); the magical tradition where we all vow to become the perfect version of ourselves overnight. Let’s hope that by January 3rd, we haven’t already lost our planner under a pile of laundry. Maybe the secret is that resolutions are less about perfection and more about that hopeful, slightly delusional energy that keeps us all going, one overambitious goal at a time. In other words, the perfect is the enemy of the good – or, if something’s worth doing it is worth doing badly.

You won’t be surprised by my choice of resolution:

I’LL TAKE A BIT MORE EXERCISE!!

The logic is in the expected benefits which are even more extensive than you might imagine:

      Physical Health Benefits

• Improves Cardiovascular Health: Mainly the reduction in the risk of heart disease, high blood pressure, and stroke.
• Boosts Immune System: Making your body more resilient against common illnesses like colds and flu.
• Weight Management: Weight control is aided by regular exercise – lowering the risk of obesity, type 2 diabetes, and other weight-related issues.
• Improves Lung Function: Running, swimming, cycling and gym workouts improve lung capacity and efficiency.
• Strengthens Muscles and Bones: Weight-bearing exercises can increase bone density and muscle strength, reducing the risk of osteoporosis and arthritis later in life.
• Increases Flexibility and Balance: Reducing the risk of injury while improving balance, lowering the chance of falls, particularly as we age.
  

  
  Mental Health Benefits

• Reduces Stress and Anxiety: Exercise stimulates the production of endorphins, our natural mood elevators.
• Improves Sleep: Regular physical activity promotes better sleep quality, helping you fall asleep faster and stay asleep longer.
• Improves Brain Health: Regular physical activity enhances cognitive function, boosts memory, and promotes mental clarity – and ultimately reduces the risk of Alzheimer’s Disease.
• Builds Confidence: As you get fitter and see your body and stamina improve, it can help boost self-esteem and confidence.
  

  
  Long-term Health Benefits

• Increases Lifespan:  Exercise reduces the risk of many chronic diseases, including certain types of cancer, and improves overall longevity. Much more importantly it increases healthspan – reducing the risk of frailty and dependency in old age. For me this is the most important reason for adopting my NYR recommendation.
• Reduces Risk of Chronic Diseases – the Non-Communicable Diseases: These include type 2 diabetes, high blood pressure, heart disease, certain cancers and strokes.
• Boosts Metabolism: Exercise improves insulin sensitivity, reducing blood sugar levels. This is especially important for preventing type 2 diabetes and controlling blood sugar levels for those who have it.
• Improves Recovery and Healing: Regular exercise can improve the body’s ability to heal by boosting blood circulation, delivering oxygen and nutrients to damaged tissues more efficiently. It also speeds up recovery from injuries or surgery.
  

  
  Social and Emotional Wellbeing

• Creates Social Connections: Group settings like fitness classes, sports teams and online workout communities, foster connections and provide a sense of camaraderie and support.
• Reduces Loneliness and Isolation: For many people, exercise provides a reason to leave the house, get out into the community and interact with others.
• Enhances Self-Discipline and Motivation: It teaches perseverance, goal-setting, and consistency—skills that help in many other aspects of life.
  

  
  Happiness and Enjoyment

• Increases Energy Levels: Even though exercise requires energy, it actually boosts your overall energy levels by improving cardiovascular health and oxygen flow to muscles. This makes daily activities feel less exhausting and more enjoyable.
• Fun and Enjoyment: Exercise doesn’t have to be a chore. Whether you enjoy dancing, hiking, swimming or playing a sport, physical activity can be a source of fun and enjoyment.
• Improves Body Image: Exercise helps tone muscles and reduces body fat, which can help improve self-image and how you feel about your body. Positive body image contributes to better self-esteem and overall happiness.
• Promotes a Healthy Routine: Having a regular exercise routine helps establish a sense of purpose and accomplishment each day. The satisfaction of meeting your goals and sticking to a routine can provide a lasting sense of well-being.

Conclusion

You might think that I am preaching to the converted – but very few regular exercisers have no room for improvement – we can all do a bit more and that is the core of successful NYRs. Don’t be too ambitious – let realism rule – just resolve to do a bit more and to do it a bit harder.

You can also persuade others to join you in increasing their physical activity. But to be persuaded, your friends, colleagues, relatives etc need to understand why it is important. Can I be bold enough to suggest my manual for telling it straight – my book “Get off the couch before it’s too late” – a mere £12 from Cardiac Health front desk or from me at hjnbethell@gmail.com.