Small Changes to Make in 2025 to Improve your Health

Want to know one of the best things about the New Year? Fresh starts. That’s why so many people look forward to January 1st.  

New Year’s resolutions are a great way to set goals for the year ahead. You could focus on saving money for 2025. Some people buy a gym membership to focus on improving their physical health. But resolutions can be hard to maintain. It’s not uncommon for people to abandon their goals by February. 

If focusing on your health is one of your New Year's resolutions, read below to discover easy and budget-friendly ways to improve your health in 2025. 

Mental Health

Mental health has gained a lot of attention the past few years. Poor mental health can impact anyone, so improving your mental well-being is a goal that can work for most people. Getting enough sleep and exposing yourself to natural sunlight are two easy ways to improve your mental health. 

Get Some Sleep

Sleep affects your mental health. If you don’t get enough sleep, you may experience stress, depression, and anxiety. Getting 7-9 hours of sleep each night may help your mental state. 

Set a consistent sleep schedule. If you struggle to fall asleep, use natural supplements for support. Melatonin and magnesium oil are common sleep aids. Always speak with your healthcare provider before starting a supplement. 

Limit caffeine and alcohol before bed to promote sleep. Reduce your screen time. Turning your phone off 30 minutes before bed will train your mind to relax.

Get Some Sun

Have you ever had seasonal depression? If you have, you’re not alone. Seasonal depression is a mood shift that occurs during the winter months. We spend more time inside and away from sunlight because of the cold weather. Lack of sunlight may cause seasonal depression.

The sun produces vitamin D. Most people get their main source of vitamin D from the sun. The sun may have positive effects on your mental health. 

Vitamin D may improve your mood and behavior. Being in the sun may lower your risk of developing depression and stress. Having exposure to the sun for 20 minutes a day may improve your mental health. 

Getting plenty of sleep at night and getting some sun every day may improve your mental health. You may feel less anxious, depressed, and stressed. 

Physical Health

Most people think of a workout at the gym when they hear ‘physical health.’ What if improving your physical health didn’t have to mean waking up to go to the gym every day? You may improve your physical health by walking for 30 minutes every day, taking the stairs instead of the elevator, and stretching. 

Walk for 30 Minutes a Day

Walking may have a positive impact on your health. It may increase your lifespan and also promote healthy aging. Your heart and your brain may also benefit from walking. 

Walking and Cardiovascular Health

Walking 30 minutes a day may improve your heart health. Your heart rate increases when walking. This lowers your blood pressure and makes your heart stronger. A strong heart increases your lifespan and improves your health and well-being.

Walking for Your Brain

Walking every day may also help your brain function better. Walking increases blood flow to the brain. Blood flow in the brain helps your brain stay healthy. It may help prevent brain diseases such as strokes and may also slow the progression of dementia.

Take the Stairs Instead of the Elevator

Taking the stairs instead of the elevator can help you get those daily steps in. Did you know that taking the stairs is usually faster than waiting for an elevator? Getting exercise and saving time- that’s a win-win. 

Stretch to Improve Flexibility

Stretching every day may improve your flexibility. Flexibility may improve body stiffness and discomfort. Stretching can include very simple exercises that you can do right at home. 

You can also take a class to improve your flexibility. Hot yoga is a great way to improve flexibility. Hot yoga also has many of its own health benefits. These benefits may include improved heart health and mental well-being. 

Flexibility is important for preventing injury. It  increases your range of motion and may improve muscle stiffness. You may lower your chance of an injury when your range of motion is increased and you have less muscle stiffness. Flexibility may also improve your ability to complete activities of daily living. With improved range of motion, activities such as dressing and grooming become easier to

complete. 

Emotional Health

People often forget about emotional health. While it’s not talked about as much as physical and mental health, it’s just as important. Emotional health promotes internal well-being and helps you feel accepted. Mindfulness meditations are an easy and free way to improve your emotional health in 2025. 

Practice mindfulness

Mindfulness is a practice that allows you to enter into a state of total awareness, acceptance, and relaxation. Mindfulness is a type of meditation that focuses on the present. The goal is to accept the circumstances around you without judgment. 

If you want to practice mindfulness, sit in a quiet space with no distractions. Focus on your breathing and allow yourself to relax. Release any negative thoughts that come to your mind. Mindfulness exercises can last between 5 minutes to 1 hour. 

Mindfulness helps to decrease stress and anxiety. It also promotes balance in the brain. This may help you to respond positively to stressful situations. 

Only a few minutes a day of mindfulness meditation may have a huge impact on your emotional health and well-being.

Summary

Prioritizing your health in 2025 is a great New Year’s resolution. There are many simple ways to improve your health without breaking the bank. 

Getting plenty of sleep will improve your mental health. Adequate sleep may decrease stress, anxiety, and depression. If you struggle to fall asleep at night, there are sleep aids that may help. 

Physical health is another area to focus on in 2025. Walking for 30 minutes a day, taking the stairs instead of the elevator, and stretching may improve your physical health. 

Practicing mindfulness will help connect your body to your mind. It may improve your emotional well-being. Mindfulness meditation may help you to respond positively to stressful situations.

It’s never too late to incorporate some of these ideas into your New Year’s Resolutions. Good luck and happy 2025.  

Sources

Mayo Clinic Staff. (2024, June 18). A guide to basic stretches. Mayo Clinic. December 2024, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848 

Spijkerman, M. P. J., Pots, W. T. M., & Bohlmeijer, E. T. (2016, April 1). Effectiveness of online mindfulness-based interventions in improving mental health: A review and meta-analysis of Randomised Controlled Trials. Clinical Psychology Review. https://www.sciencedirect.com/science/article/pii/S0272735815300623 

Taniguchi, K., Takano, M., Tobari, Y., Hayano, M., Nakajima, S., Mimura, M., Tsubota, K., & Noda, Y. (2022). Influence of External Natural Environment Including Sunshine Exposure on Public Mental Health: A Systematic Review. Psychiatry International, 3(1), 91-113. https://doi.org/10.3390/psychiatryint3010008

Ungvari, Z., Fazekas-Pongor, V., Csiszar, A., & Kunutsor, S. K. (2023). The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. GeroScience, 45(6), 3211–3239. https://doi.org/10.1007/s11357-023-00873-8