Don’t fall for the all or nothing trap- fitness guru Graham Low

IT’S easy to think that getting fitter or healthier means making big, dramatic changes.

In reality, it’s the small, consistent habits that make the biggest difference over time.

Read more: Why you should never underestimate the power of a good night’s sleep

When I’m talking to clients, I always remind them that it’s not about perfection. It’s about progress. You don’t need to overhaul your life overnight. Start small.

Drink a bit more water each day. Go to bed half an hour earlier. Add an extra walk or gym session to your week. Those little wins soon add up.

For example, if you swapped one sugary drink for water every day, over the course of a month that is a big drop in calories and sugar.

Or if you commit to three short workouts a week instead of waiting for the perfect time to train, you’ll soon notice your energy and confidence growing.

I’ve seen this play out countless times at the gym. Someone starts small, maybe just coming to one class a week, and within weeks they are moving better, sleeping better, and feeling stronger.

Once you start to feel those results, it builds momentum. That is when real change happens.

The problem is, a lot of people go all in at the start. They train six days a week, cut out all the foods they love, and expect overnight results.

Then life gets in the way. Work, family, tiredness, and before they know it, they have fallen off track. That all-or-nothing mindset is what stops people making long-term progress.

A better way is to focus on being good enough most of the time. Think of your health like a savings account. Every small choice, drinking more water, eating a balanced meal, going for a walk, is like adding a little deposit.

It might not seem much on its own, but over time it adds up to something powerful.

So, what can you do this week? Maybe you could focus on one simple thing, like drinking two litres of water a day. Or getting outside for a 20-minute walk after work.

Or adding an extra serving of veg to your meals. These things sound small, but when you do them consistently, they create big changes in how you feel and move.

Remember, fitness is not about being perfect. It is about finding what works for you and sticking with it.

If you keep showing up and doing the small things right, the big results will come.