25 Health & Fitness Hacks for 2025
As we start a brand new year, we may be looking for something fresh to start or add to our health and fitness routine.
These might be small changes or larger goals we want to incorporate for a new year and a clean start.
To make this a little easier, here are a list of 25 things to help you hack 2025 to make it your year for a healthier and fitter you (you don't have to do all 25, simply one or two of these can make a big difference):
- Drink enough water: Drinking enough water can help us feel full, reduce cravings, and stay hydrated.
- Accountability buddy: Having a friend you can check in with, talk about your goals, and hold each other accountable can be incredibly helpful.
- Let’s get stronger (whether it’s one more push-up per week or lifting that next 5 pounds): Chasing strength is a game-changer. Getting stronger improves longevity, enhances performance, and boosts confidence. Find ways to incorporate more strength training into your routine.
- Hit that protein goal: Consuming enough protein not only aids recovery but also helps prevent overeating by keeping you fuller for longer.
- Increase your step count: Do a week-long audit of your steps and look for ways to add more. Every calorie burned counts, and increased daily steps are linked to a longer life.
- Cut out some alcohol: Reducing alcohol can improve sleep, support better health, and eliminate unnecessary calories. Consider trying Dry January or extending it.
- Take a 10-minute walk after each meal: This simple habit can stabilize blood sugar, improve digestion, and even lower blood pressure.
- Start stretching for 5 minutes every morning: Stretching daily helps loosen tight muscles, improve mobility, reduce injury risk, and boost overall well-being.
- Practice mindful eating by chewing slowly: Eating slower helps us consume less by giving our brain time to register fullness.
- Aim for at least 7 hours of sleep: Adequate sleep is essential for stress reduction, hormone balance, recovery, and overall health.
- Set a regular bedtime to improve sleep quality: Consistent sleep and wake times improve sleep quality and help set a stable routine.
- Prepare meals in advance for busy days: Meal prepping ensures healthier choices during hectic schedules and reduces reliance on unhealthy convenience foods.
- Schedule a daily gratitude moment to de-stress: Practicing gratitude rewires our mindset, improves mood, and reduces stress. Try recording three new things you're grateful for each day.
- Eat more whole foods (swap processed snacks): Whole foods promote healthier eating habits and reduce the likelihood of overeating compared to processed foods.
- Take breaks during long work periods to move: Sitting for long periods harms posture and reduces calorie burn. Take short movement breaks to stay active.
- Reduce portion sizes (smaller bowls and plates): Using smaller plates or bowls can help control portion sizes and lead to consuming fewer calories over time.
- Cook more meals at home instead of eating out: Home-cooked meals allow for healthier, lower-calorie choices and better control over ingredients.
- Add more green vegetables to your plate: Greens are rich in vitamins, minerals, and fiber, helping you feel full and supporting better health.
- Plan meals for days when you’re out and about: Busy days can make it hard to find healthy meals. Plan ahead to ensure you're making nutritious choices.
- Share your goals with a friend for support: Writing goals down is powerful, but sharing them with someone adds accountability and motivation.
- Front-load your week with workouts: Starting the week with workouts on Monday or Tuesday sets a positive tone and helps you stay consistent.
- Include more fiber-rich foods in your diet: Fiber aids digestion, promotes gut health, and keeps you feeling full longer.
- Try intermittent fasting (if it suits you): Narrowing your eating window (e.g., 12 PM–8 PM or 10 AM–6 PM) can help reduce unnecessary snacking and calorie consumption.
- Make fitness “playdates” with friends: Fitness is more fun with friends. Plan workouts or activities together to stay motivated.
- Track your progress (strength, weight, etc.): Monitoring progress over time can be a great motivator. Write down your metrics and celebrate improvements.