January 1 is the time of year when many of us take stock and set goals to improve our lives.

More often than not, New Year’s resolutions focus on health and wellness goals: losing weight, increasing exercise, improving our diet and boosting our wellbeing. 

But what do health experts recommend you focus on in 2026? Here, our experts share their tips for the coming year. 

Regulate your body clock 

Your circadian rhythm is your body’s 24-hour clock and keeping it regulated is important for both your physical and mental health. 

Recent research from experts at the Brain and Mind Centre suggests that almost a quarter of people with depression had ‘internal jet lag’, or a disrupted body clock.

As Professor Ian Hickie, co-director of the Brain and Mind Centre, says: “The one thing I can control this year is my own body clock. Keeping it well aligned to the daily light-dark cycle to improve my energy, mood and overall sense of wellbeing.”

Professor Hickie recommends doing three of the following activities, five to seven days a week, to keep your body clock in check:

• Expose yourself to 30 minutes daylight in the mornings 
• Exercise for 30 minutes in the morning 
• Take a 30-minute walk outside at lunch time
• Take a 30-minute walk outside at dusk
• Practise time-restricted eating – making sure there is less than 10 hours from your first bite to your last snack will help to co-ordinate your metabolic cycle with your circadian rhythm

Build movement into your day

Regular physical activity is important for reducing your risk of developing cardiovascular disease, diabetes and other health conditions. 

But you don’t have to go to the gym to increase your movement and raise your heart rate. Incidental physical activity (such as gardening or carrying heavy shopping) can have significant health benefits.

Dr Matthew Ahmadi, Deputy Director of the Mackenzie Wearables Research Hub and member of the Charles Perkins Centre, said: “Instead of worrying about hitting the gym for an hour, focus on the tiny ‘micropatterns’ of movement in your day. For example, by doing short bursts of brisk walking while on a stroll. 

“These small, frequent pockets of activity are what shape your daily activity pattern, and research shows that building them into your day can have a significant impact on your long-term health.”

Get in 7000 steps a day

10,000 steps a day has long been seen as the health goal to meet – but a recent Lancet Public Health study suggests that walking 7000 steps a day offers similar health benefits to walking 10,000.

The most important thing to remember, according to the study’s author, Professor Melody Ding from the School of Public Health, is that any amount of increase in daily activity is good for your health. 

Professor Ding said: “Aiming for 7000 steps a day is a realistic goal and can and can lower the risk of an early death by 47 percent, as well as having other long-term health benefits. 

“But for those who cannot yet achieve 7000 steps a day, even small increases in step counts, such as increasing from 2000 to 4000 steps a day, are associated with significant health gains.”

Professor Ding also highlights the importance of incorporating small changes into your daily routine to increase your health and fitness: “Step counts do not need to be taken in one go so take the opportunity to incorporate activity living throughout the day, such as taking stairs instead of lifts and getting off the bus one stop early.”

Forget fad diets 

When it comes to weight loss, Associate Professor Nick Fuller, obesity expert and member of the Charles Perkins Centre, reminds us that evidence beats hype – and to avoid celebrity or influencer diets. 

His evidence-based method – Interval Weight Loss (IWL) – aids weight loss by giving the body regular, planned rests. By building in breaks, his method avoids triggering the body’s built-in survival response, where metabolism slows and appetite hormones increase to regain weight. 

Associate Professor Fuller said: “Sustainable weight loss isn’t about willpower or extreme restriction – it's about resetting your body’s natural ‘set point’. In following a method backed by science, you will be able to achieve and maintain your weight loss goals.”

Rethink meal timing: fuel early, eat lighter at night

Associate Professor Fuller advises that the old saying holds true: eat breakfast like a king, lunch like a prince, and dinner like a pauper.

Because your body processes calories up to 2.5 times more efficiently in the morning than in the evening, a substantial breakfast and lighter dinner can support both metabolism and weight control. 

Associate Professor Fuller said: “Rather than skipping meals or following intermittent fasting trends, focus on front-loading your nutrition earlier in the day. Practical strategies, such as using smaller plates at dinner and slowing down your eating, can further support better portion control and healthier habits.”