Proven, long-term trends
A good trend is, first and foremost, a sustainable trend. And not for six months or a year, but for many years. It should be also easy enough, to avoid radical changes in daily life. Only then, the implemented actions have the potential to turn into habits and permanently change our approach to physical activity or nutrition. The overview we have prepared focuses precisely on proven and long-term trends.
Trend 1 – regular exercise
You don't need an ideal plan. It’s more crucial to build habits and a straightforward, flexible routine that won't “fall apart” when you get ill, have a bad week or you are simply short on time. The ideal plan only works in ideal conditions, and these are extremely difficult to meet.
The key to success is consistency. It’s better to do gentle exercise, but in regular sessions, than to plan an intense, training week that can lead to several weeks without any activity.
Why won't this trend fade? The WHO guidelines are clear – any exercise is better than no exercise. Regular physical activity strengthens our bodies and helps us to stay fit whatever our age. Furthermore, you don't have to train for a marathon straight away – daily walks will be a good idea as well. All you have to do is match the load to your capabilities.
Trend 2 – healthy sleep and recovery
Sleep is the foundation for a healthy lifestyle. You need to ensure its quality. What does this actually mean? First and foremost, focus on the length of sleep – research shows that adults should get at least 7 hours of sleep. Other aspects you should take care of:
- provide right sleeping conditions (darkness and silence),
- maintain a consistent sleep schedule,
- put away electronic devices at least 30 minutes before bed,
- avoid heavy meals and alcohol before bed.
Such recovery will bring you numerous benefits. In a training context, it will be the reinforcement you need. Importantly, you will feel better, not only at the gym or fitness club, but also at work and at home – both mentally and physically.
Trend 3 – walking, the underrated classic
Walking has an advantage over other activities in that it is extremely simple. You don't need specialised equipment or sports clothes. All you need to do is go outside to start moving and benefit from each step.
- Physical activity lowers postprandial glucose spikes. According to research, the sooner you take it up, the better the results.
- Reviews of research show that regular walking can alleviate symptoms of depression and anxiety.
- The start doesn’t require you to have any fitness preparation. Just a 15-minute walk, every day after a meal, will help you to form a healthy habit in a short time.
Trend 4 – quality meals that will always be on-trend
The distribution of macronutrients is important in your diet, but the quality of the meals you eat plays a role of equal significance. If you take care of this aspect, you will strengthen your body and make every workout more effective.
What to focus on? Avoid processed products. Increase your intake of fibre and protein, adjusting the amount according to your personal needs – taking into account your age, weight, caloric value and training goals.
What to look out for? First and foremost be mindful of ultra-processed foods (UPF). This refers to food products of various categories, such as crisps or sweetened fizzy drinks, which have undergone intensive industrial processing. They contain food colours, preservatives, emulsifiers and flavour enhancers. A review of research published in 2024 indicates that regular consumption of ultra-processed foods may result in worsening of health, as well as increased mortality.
Trend 5 – cardio + strength training
Many of us have the misconception that we should choose between running and improving our fitness or heavy lifting and building muscle mass. Meanwhile cardio and strength training are two approaches to exercise that can complement each other perfectly. The most important is to regularly stimulate the body with the appropriate stimuli, which can come from a flexible and conscious combination of resistance and aerobic training.
Cardio exercises will increase the physical capacity and positively affect on heart and lung function. On the other hand, strength training will reinforce the muscles, joints and bones. Combining these two forms of activity will not only improve your daily wellbeing, but will also help your body to more effectively address the early signs of senescence. It’s also worth noting that currently the World Health Organisation (WHO) recommends concurrent performing of cardio and strength training.
Watch out for the "January trap"
Finally, it’s worth noting the infamous 'January trap'. It may sound worrying, but it all depends on your attitude. A new year and new resolutions are often great motivation for hard work, but by the middle of the month you may feel tired and discouraged. As a result, there’s a risk that you will abandon your trainings before January is over.
How can this be remedied? Above all, remember that the foregoing trends are only effective if applied consistently. Therefore, don't allow for excessive workload during the week – start with fewer training days, and build up your capacity mindfully, step by step. Your body needs time to adapt to the exercise. Remember – the winner is the one who perseveres and is still in the game in February.
The most effective trend? Act consistently!
Trends, trends and what's next? It all depends on your approach. "Next" is only what you work out by yourself. Remember! Tips or training advices are just a starting point, but you are the force behind real results.
In addition be aware that the internet may be flooded with a wave of new trends in the coming year. However, we recommend sticking to the proven trends, both by you and the experts, and continue to implement your plans. Consistency in action will allow you to achieve great results, even if you pass by all the trends by simply “doing your own thing”. We’re keeping our fingers crossed that this will be the case – good luck!
References:
1. https://www.who.int/europe/publications/i/item/9789240014886
2. https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html
3. https://www.cdc.gov/sleep/about/index.html
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC10036272/
5. https://publichealth.jmir.org/2024/1/e48355/
6. https://www.bmj.com/content/384/bmj-2023-077310
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC7719906/