With 2026 just a week away, millions of Britons are wondering how to make it their healthiest year ever—including fitness guru Joe Wicks.
The 40-year-old became a household name during the coronavirus lockdowns when he became the ‘Nation’s PE Teacher’ by sharing daily workout videos which got the whole family moving.
But despite his association with—and love of—exercise, his top wellness recommendation for next year is at the other end of the scale… it’s sleep.
Speaking to PA, ‘We often don’t think about how important sleep is.
‘We have routines where we stay up late and we don’t get enough sleep, and so everything feels a bit harder.
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‘I think the first thing anyone should really focus on, regardless of your age, is really getting a good sleep routine.
‘Because that allows you the next day to wake up with energy, to exercise, with a bit more willpower with the food and discipline around that.’
The NHS recommends on average adults should get seven to nine hours sleep per night, children should get nine to 13 hours and toddlers and babies should get 12 to 17 hours.
Leading fitness guru Joe Wicks says his first tip for 2026 is making sure you get enough sleep
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Consistently failing to get enough shuteye has long been shown to raise the risk of obesity, heart disease and type 2 diabetes.
Meanwhile, getting enough sleep has been shown to boost the immune system, lower stress and improve attention.
It was one of ‘three pillars’ that he said are the most important things to focus on which also included exercise and nutrition.
After you’ve established a good sleep routine, then you can go about building a realistic fitness plan, he said.
‘You don’t have to train five days a week for an hour a day,’ he said.
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‘You could do three days a week for 20 minutes and that can be perfect for you, just to kind of keep your mental health in check and keep yourself fit and strong.
He added: ‘And with your food, you don’t have to ban every single ultra processed food and sugar and treat and thing you love to get results.
‘But you do need to focus on home cooking a bit more.
Joe Wicks with two of his four children
Joe shares four children with his wife Rosie, Indie, seven, Marley, six, Leni, three, and baby son Dusty, who is 15 months.
‘So, get in the kitchen, plan your meals, do your cooking, and they’re the things you’ve got to do in January, February, March, all the way through the year.
‘Because unless you can do it consistently, you’re never going to transform or reach your goal.’
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He asked, as a father, how can parents with busy schedules can prioritise their health and fitness.
‘You’ve just got to keep drawing yourself back to those key messages,’ he said.
‘If I eat well today and if I exercise, I’m going to sleep better, I’m going to wake up with energy.
‘I’m not going to be irritable with the kids and snappy because I’m really grumpy and I haven’t eaten well and I’m knackered.
‘They’re the mental health benefits you’ve got to keep drawing yourself back to.’
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However, he added that while things can go wrong that disrupt your routine, exercise can help you get through it.
‘You are always going to have challenges, there’s going to be stress, kids are going to get ill, you’re going to have redundancies, you might get fired, you might have a relationship breakdown,’ he said.
‘But you’ve always got to remember that exercise can help you through those times. We know it can because it’s an amazing antidepressant. Use it, lean on it.
‘It’s not a thing you have to do, but it is essential for health and happiness, it’s not just about body image.’
The fitness guru will be trying to help inspire people to start 2026 off the right way, in a one-off special on ITV on January 1, Joe Wick’s New Year’s Day.
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It will feature quick fire workouts to get people on their feet, recipes and exert wellness and motivation advice.
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In addition to the psychological impact, there are physical risks associated with following online fitness trends.
The experts cautioned that some activities may not be suitable for all individuals, and may even result in over-exertion or injury for some people.
This is often due to their high intensity and specificity in the muscle groups trained.
Ms Nur Amelina Azlan, a physiotherapist at Heal360 Physioclinic, said: “For example, pilates is very postural, very focused on the core muscles, whereas something like your spin class is more cardiovascular.
“But what we need is both elements together, not just one over the other.”
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MAKING FITNESS “FIT” YOU
So, if what works for other people may not be the best for different people with different needs, how does one find what works for oneself?
Mr Martin John, clinical director at Orchard Health Clinic, which offers physiotherapy among other services, said that the first step is to be honest about your starting point.
“How is your energy? How is your sleep? How stressed are you? How much do you sit? How well do you move?
“Those are important questions because exercise should match the person, not the trend.”
Most people wouldn’t mind being a little bit fitter. But the fittest? That seems unreachable. However, many argue that all-conquering CrossFit athlete Tia-Clair Toomey is, by objective measures, the fittest woman in history.
Toomey, who is an ambassador for the fitness app Pliability, has won the CrossFit Games – an annual competition to find the fittest man and woman on earth – an unrivalled six times on the trot. In 2023, she paused to have her first child, then returned in 2024 and won the competition two more times.
In the midst of her winning streak, the 32-year-old also represented Australia in weightlifting at the 2016 Rio Olympics, won gold in the same event at the 2018 Commonwealth Games, qualified for the 2022 Winter Olympics in the two-woman bobsled and completed a Hyrox doubles race in a lightning-fast 54 minutes 24 seconds.
In short: Toomey is incredibly fit. The average person might not be able to emulate her superior fitness levels, and most don’t want to – they simply want to be fit and healthy enough to thrive in everyday life. You can, however, benefit from her insights about how to approach exercise.
Read more: Do these three things each week to be fitter than most Brits
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Tia-Clair Toomey has been named the fittest woman in history (Pliability)
1. Don’t let perfect be the enemy of good
“You can’t be perfect at everything all the time,” says Toomey. “Trying to juggle too many things at once is where many people come unstuck, because you’re stretching yourself too thin. So it’s important to find balance.”
The aim is not to do everything immaculately, but to identify the things that are truly valuable to you – these might be your workouts, work or supporting your family – and take pride in throwing the (cluttered) kitchen sink at them.
“Even if it’s just a simple workout, you can feel really fulfilled at the end of the day knowing you gave it your best,” Toomey says. “I think a workout is a perfect place to demonstrate this.”
Read more: Walking experts reveal the number of daily steps you need to boost health – and it’s not 10,000
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There is a sense of fulfilment that can follow a challenging workout (Pliability)
2. Small changes make a big difference
Most people set themselves lofty fitness (and life) goals, then fall short of them. Just look at how many New Year’s resolutions have been discarded by the time February rolls around. Toomey suggests a more manageable approach.
“If you can get 1 per cent better every day, you can’t ask for any more than that,” she says. “It’s when you create excuses, stop challenging yourself and give up on pursuing your chosen goal that you stop progressing and plateau.”
She recommends making small tweaks to improve how you feel each day, rather than obsessing over a daunting target.
For example, you could head to bed 15 minutes earlier and keep your phone out of the bedroom, drink an extra glass of water, go for a walk after dinner or eat an extra portion of fruits and vegetables. Small changes soon accumulate to make a big difference over time.
“It takes a lot of pressure off people when they break their goals down like that,” Toomey says.
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Read more: Study reveals the small changes to your diet, sleep and exercise that can add years to your life
Not a big stretch: So many people think exercise is a daunting thing – but it takes many shapes and sizes (Pliability)
3. Be open-minded
A lot of people use the phrase “exercise isn’t for me”. This is likely linked to a less-than-pleasant experience at some point in their past.
But exercise is a very broad umbrella, and Toomey urges people to remain open-minded when approaching it. This is something she learned firsthand.
“I enjoyed my first CrossFit session, but I didn’t really enjoy the coach, so I opted not to go back for two months,” she says. “Who knows where I would be now if I never went back because of that one interaction.”
Toomey ended up trying a different gym and finding a coach who was more passionate and encouraging. “Then I was hooked and fully committed,” she says.
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For the everyday exerciser, this could mean changing the variables to make your workouts more fun. For example, if you don’t like how running feels, you could swap to a lower-impact activity like swimming or cycling. Or if you find solo strength training sessions boring, you might join an exercise class.
There is no need to suffer through a certain type of exercise just because someone told you it’s the best. Take a playful approach to your workouts and continue to experiment until you find something you enjoy. Because if your exercise plans are fun, you are far more likely to stick to them.
Read more: The easiest way to strengthen your entire body, according to this expert coach
When it comes to harder workouts, they have to be balanced with ample fuel and recovery (Pliability)
4. Put your ego aside
If you have ever watched Toomey compete, it’s hard to imagine her struggling with anything exercise-related. But, she says, when she first started CrossFit training she found it difficult to hold a barbell overhead in a stable position.
This was exposed in a CrossFit workout named “Nancy” – five rounds of a 400-metre run and 15 overhead squats (squatting while holding a 30kg barbell overhead).
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“I was a runner prior to CrossFit, so I would race ahead during the 400m runs, but then the overhead squats were very challenging for me,” Toomey says.
To learn the correct technique, she started by scaling back the overhead squats, using an empty barbell rather than one loaded up with weight. Then, as she improved, she gradually increased the load on the bar.
“It’s all about building confidence,” Toomey says. “Everyone wants to go from zero to 100, but you need to put your ego aside, take your time and put the work in to actually learn a movement. That is how people evolve.”
If Toomey is willing to scale back exercises to learn them properly, the rest of us should be too. That might mean starting with goblet squats rather than barbell squats, wall press-ups rather than full press-ups, or walking rather than running.
There are exercise options to suit all fitness levels – you just have to find the appropriate ones for you and gradually progress them over time.
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Read more: Sitting all day wreaks havoc on your hips and spine – here’s how to stop that from happening
It is important to find a workout that is appropriately challenging for your fitness needs (Pliability)
5. Variety is the spice of life
What is the one exercise Toomey wishes more people would do? She struggles to pick just one before prescribing variety.
“I just love seeing people active,” she says. “But constantly doing one thing will have a lot of impact on the body. I think it’s really important to have a variety of exercises. That way you’re constantly working different muscles, building broad fitness and stimulating the mind in different ways.”
This is good advice for any exerciser. The body works on a rough use-it-or-lose-it basis, so if you don’t use a joint or muscle to its full potential, it can weaken and tighten over time. Greasing the groove on a wide range of movement patterns is the best way to prevent this and stay mobile for decades to come.
Read more: After 50 you need to train smarter – the eight rules for strength training in midlife, according to experts
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Moving in varied ways is one of the best methods for maintaining mobility (Pliability)
6. Commit to a plan
A one-off workout cannot transform your fitness, but a progressive exercise plan can. This is why Toomey recommends finding a structured programme to follow over a longer time period than just a single session.
“That is going to help you stay motivated, particularly if it’s linked to some sort of sports or fitness goal like your first 10K, triathlon or pull-up,” she says.
“It gives you something to aim for. Otherwise people think, ‘Oh, I’m just going to keep doing this forever,’ and it can feel quite overwhelming. Following a programme helps you build healthy habits that you integrate into your daily routine and actually stick to.”
Read more: I specialise in coaching people aged 40-plus – do these six things for immediate results
Toomey wakes up with a stretching routine each morning to help soothe her muscles after a hard workout the day before (Pliability)
7. Look after yourself
Muscle isn’t built in the gym. What you do during your workouts triggers myriad positive physiological changes, but the actual adaptations happen while you are recovering.
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For this reason, Toomey places a great emphasis on sleep and nutrition, prioritising quality fuel and recovery between her training sessions.
As part of this, she regularly uses a sauna, breathwork and completes a stretching and mobility protocol via the Pliability stretching app shortly after waking each day.
“I tend to wake up feeling a bit stiff and sore from the previous day,” she says. “But I want to walk into the gym feeling strong and confident. That stretching session acts as a form of meditation as well, helping with both mobility and mental clarity.”
Read more: Swap the gym for this trainer’s six-move kettlebell workout to build full-body strength at home
