The beginning of something new – set goals that last

New year, new energy and perhaps a desire to make changes that will make you feel better? January is the perfect month to think about what you want to prioritize, and one of the most powerful things you can do for your health is to get moving – in small steps that make a big difference.

Setting realistic and achievable goals is key to creating changes that actually last over time. Here are some tips and thoughts on how you can incorporate more movement into your daily life while giving your body and mind the benefits they deserve:

Make movement a natural part of your day

You don't need an hour at the gym to make your body feel better. Small doses of movement in your daily life can do wonders. Here are some simple ideas:

• Take the stairs instead of the elevator.
• Go for a short walk at lunch.
• Stretch and do some simple exercises at home during commercial breaks on TV.

These small moments of activity help wake up the body, improve circulation and can even lift your mood.

Movement is good for both body and mind

When we move, magical things happen in our bodies:

• Energy increases: Physical activity helps to get your blood circulation going and gives you more energy in everyday life.
• Mood lift: Exercise and movement release endorphins – the body's own "feel-good" hormones – which can reduce stress and give a feeling of joy.
• Better sleep: Regular activity can help you fall asleep faster and sleep more deeply.
• Stronger body: Muscles and joints are strengthened, making it easier to cope with the small challenges of everyday life.

  
  

Set small and realistic goals

It's easy to go too far in the beginning, but it's best to start small and set goals that feel achievable. Here are some examples:

• Go for a brisk walk for 10 minutes every day.
• Start with 2-3 simple strength exercises at home, such as squats or push-ups.
• Try something new that you think sounds fun – maybe dancing, yoga or a bike ride?

Remember that every step counts. The most important thing is that you move in a way that feels good and enjoyable for you.

The profits are bigger than you think

Making movement a part of your daily life is not just about physical benefits. It's about giving yourself energy, joy in life and the feeling of taking care of yourself. You will notice that even small efforts can create big changes – both in how you feel today and in how you build a strong and healthy body for the future.

Start where you are – and celebrate your progress

No matter where you are today, remember that every small step towards more movement is a step in the right direction. Celebrate the progress you make, big and small, and enjoy how it feels to give your body and mind a little extra love.

What small step do you want to start with? Let this time of year be the time when you prioritize yourself – one step at a time.