January is officially resolution season. Gyms are packed, planners are fresh, and motivation is high. But at Bodyworks Physical Therapy, we know something important: Lasting health doesn’t come from drastic changes – it comes from small, consistent habits that support your body over time.
That’s why this January, we’re launching our New Year’s Resolution Series: Small Habits to Improve Your Health in 2026. This mini series focuses on simple, PT-approved habits that are realistic, sustainable, and designed to help you move and feel better all year long.
Habit #1: Daily 10-Minute Mobility
You don’t need an hour-long workout to support your joints and muscles. Just 10 minutes of intentional movement can reduce stiffness, improve circulation, and help prevent aches and pains.
A short daily mobility routine may include:
- Gentle spinal movements
- Hip and shoulder mobility
- Neck and thoracic stretches
- Controlled joint movements
This habit is especially helpful during Fargo winters, when we tend to sit more and move less. Think of mobility as brushing your teeth for your joints – simple, preventative, and powerful when done consistently.
Habit #2: Increase Your Daily Steps
There is no “magic number” necessary to benefit from walking. The goal is simply to move more than you did yesterday.
Walking helps:
- Improve joint health
- Reduce stiffness
- Support heart health
- Decrease stress
- Maintain strength and balance
Whether that means parking farther away, taking a short walk after meals, or adding a few indoor laps on cold days, small increases in steps add up. Consistency matters more than intensity.
Habit #3: Posture Pause Every Hour
Long periods of sitting at a desk, in the car, or on the couch can lead to neck pain, back pain, and shoulder tension. A posture pause once an hour helps interrupt those patterns.
Your posture pause can be as simple as:
- Standing up and stretching
- Rolling your shoulders back
- Gently extending your spine
- Resetting your seated posture
These micro-resets reduce strain and help prevent the gradual buildup of discomfort we often see in the clinic.
Habit #4: Check in With Your Body Daily
This habit isn’t about fixing pain – it’s about noticing changes early.
Ask yourself:
- Do I feel stiff anywhere?
- Is something more sore than usual?
- Am I moving differently to avoid discomfort?
Catching small issues early often prevents them from becoming bigger problems. It also helps you move with more confidence and intention throughout the day.
Small Habits vs. Big Changes
Big resolutions often fail because they’re overwhelming. Small habits tend to succeed because they are easy to start, easy to maintain, and easy to build upon.
At Bodyworks Physical Therapy, we focus on long-term movement health, not quick fixes. These habits support your joints, muscles, and nervous system – helping you stay active, resilient, and pain-free throughout 2026.
Follow Along This January
This January, we will be sharing a new habit each Monday on social media. If pain, stiffness, or movement limitations are holding you back, our team at Bodyworks is here to help, request an appointment today. Whether you’re building new habits or getting back on track. We’re proud to support patients in Fargo, West Fargo, Moorhead, and surrounding areas.
Here’s to a healthier, more comfortable 2026 – one small habit at a time 💙