Starting the New Year with Supportive Movement Habits

The start of a new year often brings a sense of reset. Not in the all or nothing way we usually talk about in January, but in a quiet shift that encourages us to check in with how our bodies feel. I like using this time to help patients reconnect with movement in a way that feels steady, supportive, and realistic for their lives.

You do not need a perfect routine to feel better. Small, consistent habits have a far greater impact on your body than sudden changes that are difficult to maintain. The new year can simply be a reminder to pause, notice what your body needs, and create gentle patterns that support your daily movement.

One thing I often encourage patients to reflect on is how their body responded to the previous year.

Are you have difficulty standing from a chair without holding onto the arm rest?

Do you notice your glutes while walking?

Are you having difficulty reaching behind your back?

Do you notice the muscles between your shoulder blades throughout your day?

These questions are meaningful. They bring mindfulness to areas you may have to make more flexible or build more strength.

Daily routines matter. How you sit, how you stand, how you lift, and how you breathe shape the way your body feels over time. Even something as simple as paying attention to your posture during screen time or taking a moment to relax your shoulders can shift how your body moves through the day. These small decisions build the foundation for comfort and stability.

The new year is also a good time to reconnect with your baseline. How is your balance. 

Can you stand on one leg for 1 minute?

Can you put your socks on without holding on or sitting down?

Do you need to hold onto the railing to negotiate stairs?

These small check-ins help you understand what your body needs and where to place your attention. You do not need to fix everything at once. Awareness alone begins the process of change.

I also talk a lot about patience this time of year. The body responds best to gradual, consistent effort. When you give yourself time to build strength and improve control, results become more lasting. Rushing progress often creates tension, while steady movement allows the body to adapt in a healthier way.

The beginning of the year does not need to be a moment of pressure. It can simply be a gentle invitation to move with more intention and more care. Your body is always capable of learning and adapting. When you create space for supportive habits, you give yourself the chance to move into the new year feeling grounded, steady, and connected to your body in a meaningful way.