Five Health Resolutions to Jumpstart Your New Year

The start of a new year is the perfect time to set goals that prioritize your health and well-being. To make those goals achievable, Ashley Howard, a personal trainer at the Covenant Health Fitness Center, shared practical strategies for building lasting habits. Here are five simple resolutions to help you feel stronger and more energized in 2026.  

1. Start a Consistent Walking Routine 

Walking is one of the most accessible and sustainable forms of exercise. It’s a habit that can fit into any schedule and can be done almost anywhere. Setting small, manageable goals—such as walking to a landmark or alternating faster intervals—gives you actionable steps and boosts stamina over time. For indoor workouts, adding incline intervals on a treadmill provides variety and new challenges. 

Accountability is key. Walking with a friend turns exercising into social time and often leads to longer walks without even realizing it. Whether you use walking for training, meditation or conversation, consistency matters most. 

2. Join Beginner-Friendly Fitness Classes 

Howard emphasizes starting with realistic expectations rather than aiming for daily workouts right away. Beginning with two or three sessions per week for 20 to 30 minutes is a more sustainable approach. Morning classes at 6 a.m. are ideal for busy schedules, and lunchtime options make it easy to fit exercise into your day. Once exercise becomes routine, the body begins to crave movement, making it easier to stay consistent 

The Covenant Health Fitness Center offers a wide range of classes for all fitness levels, including low-impact cardio, strength training and high-intensity programs. Popular programs include Body Pump, which isolates muscle groups for a full-body workout, and Grit, a higher-intensity program that builds strength and endurance. View the fitness center’s full class schedule. 

3. Set a Fitness Goal — Like Running the Covenant Health Knoxville Marathon 

Setting a clear goal keeps motivation high, and the Covenant Health Knoxville Marathon offers options for everyone—a full marathon, half marathon, relay, 5K or kids run. Training can start with walking and gradually progress to jogging and running. “Accountability and friendship in exercise are so important,” Howard said. “Having support makes tackling hard things easier. It’s important to remember that doing hard things is good. It disciplines you and builds character. And you might be helping yourself more than you realize just by doing it.” 

Committing to a race not only improves physical fitness but also builds mental resilience and discipline. Whether you choose the 5K or the full marathon, crossing the finish line provides a sense of accomplishment that reinforces healthy habits. Learn more and register today for the Covenant Health Knoxville Marathon. 

4. Incorporate Stretching or Mobility into Your Day 

Stretching and mobility are essential for preventing injuries and improving overall performance. These habits require intentional time and discipline but enhance agility, flexibility and workout efficiency. Incorporating yoga, Pilates or even gentle stretching in the sauna can help maintain mobility and reduce injury risk. Neglecting this component can lead to stiffness and increase the likelihood of strains. 

Making stretching part of your daily routine supports every other fitness goal and helps you feel better during and after exercise. 

5. Make One Nutrition Upgrade 

Small changes in nutrition can have a big impact. Howard suggests starting with hydration by adding lemon to your water for flavor and health benefits. Lemon water provides vitamin C and antioxidants that support immunity and heart health. Drinking this first thing in the morning can boost your metabolism. 

Other simple upgrades include switching to lean protein, eating more vegetables, and reducing gluten and sugar intake to minimize inflammation. These changes are easy to implement and can significantly improve energy levels and overall well-being. 

Your Action Plan

Healthy habits don’t happen overnight, but small, consistent steps lead to big results. Whether you start with a daily walk, join a fitness class or sign up for the Covenant Health Knoxville Marathon, these resolutions can help you feel stronger and more energized in the year ahead.  

Visit the Covenant Health Fitness Center online or call (865) 531-5000 to explore classes and resources that support your journey. 

Schedule an appointment today with a primary care physician to discuss which routines and health choices are best for you. A physician can provide personalized guidance and help you start the year with a plan that supports your overall well-being.