January often arrives with pressure to make big New Year’s resolutions. We believe a gentler approach is more effective. This guide is about making small, positive starts, helping you ease back into a routine after the festive break and build a sustainable foundation for a healthy and independent year ahead.
Key Takeaways
- Focus on small, achievable goals rather than overwhelming New Year’s resolutions.
- Gently re-establish a simple daily routine that includes light activity.
- Ensure your home is safe for movement by clearing away festive clutter.
- Consistency with simple exercises is the key to long-term progress.
In This Article
A Gentle Start to the New Year
After the disruptions and indulgence of the festive season, it’s natural to want a fresh start. However, the pressure of dramatic resolutions can be discouraging. Instead, think of January as a month for gentle resetting. The goal is not transformation, but consistency. By celebrating small achievements, such as a short walk around the house or a few gentle stretches, you can build positive momentum that lasts far beyond January.
A Physiotherapist’s View: Rebuilding Your Foundations
If you’ve been less active over Christmas, it’s important to ease back into a routine slowly to avoid injury. A physiotherapist’s focus in January is on re-establishing the foundations of movement: strength, balance, and flexibility. Strong leg muscles are vital for getting out of a chair, while good balance is your best defence against falls. A personalised home physiotherapy programme doesn’t need to be strenuous; it’s about performing the right exercises correctly and consistently to make daily movements easier and safer.
An Occupational Therapist’s View: Resetting Your Daily Routines
January is the perfect time to reclaim your space and your routines. An occupational therapist can help you look at your daily life and find opportunities for positive change. Start with a simple ‘post-Christmas safety check’: pack away decorations and ensure that wires and clutter are cleared to create safe, open pathways in your home. Then, think about setting one small, meaningful goal for the month. This could be anything from preparing a simple meal from scratch to getting dressed without feeling breathless. The right support from an occupational therapist can help you break down these goals into manageable steps.
Recommended At-Home Exercises
Safety First: The following exercises are for general guidance only. They should be performed in a safe, clear space, and you should stop immediately if you feel any pain. It is always best to consult with a qualified physiotherapist before starting any new exercise programme.
1. Bridging
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Gently squeeze your bottom muscles and lift your hips off the floor to create a straight line from your shoulders to your knees. Hold for a few seconds, then slowly lower.
Reps & Sets: 8–10 reps. Complete 2 sets.
2. Seated Hamstring Stretch
Sit on the edge of a sturdy chair. Straighten one leg out in front of you, keeping the heel on the floor. Gently lean forward from your hips with a straight back until you feel a light stretch in the back of your thigh. Hold for 20-30 seconds and repeat on the other leg.
Reps & Sets: 2–3 stretches on each leg.
3. Clock Reach
Stand tall, holding onto a sturdy support like a kitchen counter. Imagine you are at the centre of a clock face. Keeping your supporting leg still, reach your other foot forward to tap ’12 o’clock’, then back to the centre. Tap out to ‘3 o’clock’, and back. Then tap to ‘6 o’clock’, and back. This is a great balance exercise.
Reps & Sets: 3–5 full ‘clocks’ on each leg.
Building a Positive Foundation for the Year Ahead
By taking a gentle and consistent approach, you can make January a truly positive and empowering month. The small steps you take now to re-establish your routines, improve your strength, and ensure your home is safe will build a strong foundation for maintaining your independence and well-being throughout the entire year.
The information in this article is intended for general educational purposes only and is not a substitute for professional medical advice. Always seek the advice of your GP or another qualified health provider with any questions you may have regarding a medical condition. Do not disregard professional medical advice or delay in seeking it because of something you have read in this article.