As 2026 approaches, millions across the UK are setting their sights on health goals, and they're getting some unexpected advice from the nation's favourite fitness coach. Joe Wicks, the 40-year-old who rose to fame as the 'Nation's PE Teacher' during lockdown, is prioritising a fundamental but often overlooked aspect of wellbeing for the coming year.
The Foundation of Fitness: Prioritising Sleep
Despite his reputation for high-energy workouts, Wicks told PA that his foremost recommendation is not more exercise, but better sleep. He emphasised that establishing a consistent sleep routine is the critical first step for everyone, regardless of age. "We often don't think about how important sleep is," Wicks said, highlighting common habits of late nights and insufficient rest that make daily life feel harder.
He explained that quality sleep sets the stage for everything else. "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." This advice aligns with official NHS guidance, which recommends adults aim for seven to nine hours of sleep per night.
The Three Pillars of Health
For Wicks, sleep is one of three essential pillars, alongside exercise and nutrition. He advocates for a realistic and sustainable approach to the other two. Once a good sleep pattern is in place, he suggests building a manageable fitness plan. "You don't have to train five days a week for an hour a day," he noted. "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."
On the nutrition front, he advises against extreme bans. "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." His strategy involves planning and preparing meals consistently throughout the year to achieve lasting transformation.
Practical Advice for Busy Parents
As a father of four—Indie, seven, Marley, six, Leni, three, and 15-month-old Dusty—Wicks understands the challenge of prioritising health amidst a hectic schedule. He urges parents to remember the core benefits: eating well and exercising lead to better sleep, more energy, and improved patience. "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," he said.
He also acknowledges life's inevitable disruptions, from family illness to job stress, but champions exercise as a vital tool to navigate them. "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," Wicks stated, adding that its value extends far beyond physical appearance to essential health and happiness.
To kickstart the nation's 2026 health journey, Joe Wicks will host a one-off special, 'Joe Wick's New Year's Day', on ITV on 1 January. The programme will feature quick workouts, recipes, and motivational advice to inspire viewers.
