Expert personal trainer shares tips for sustainable fitness in 2025 | London Daily News

By James Hilton, founder of Jim’s Gym, who specialises in helping the over-50s to stay fit and active. James is based in the Cotswolds and supports many more mature adults through his virtual gym. Find out more here https://www.jimsgym.fitness/

As the new year dawns, many people will make resolutions to eat more healthily or lose weight or to go to a gym – and within a few weeks those resolutions will dissolve as the reality of everyday life kicks in.

Personally, I’ve never believed in resolutions which emerge during the ‘holiday feel’ of the festive period. We can set ourselves up for failure by trying to do too much, too quickly and then being demotivated when we don’t get big results.

To help anyone who would like to be more active and to get fitter and to achieve more realistic goals  – here are some tips from me – an over 40 man who embraced being fitter and more active following burn out from a city job.

Now I help others do the same from my training premises in Stroud, Gloucestershire or through my online gym – Jim’s Gym:

Start Small and Build Momentum

Begin with manageable goals like a daily walk or a quick 10-minute home workout. Small steps to build new habits lay the foundation for long-lasting change. Lots of small chunks of movement soon add up! 

Choose Activities You Enjoy

Fitness doesn’t have to feel like a chore or be complicated. Take up a new activity, get some gardening in, or try an online workout—looking forward to your movement is a surefire way of staying motivated.

Make Fitness Fit Your Lifestyle

Find ways to incorporate movement into your day, like walking to the shops or taking a few moments to move during TV ads.

Think Beyond Aesthetics

Fitness is about improving your quality of life—feeling stronger, boosting energy, and staying independent. Move because it feels good, rather than to ‘improve’ your appearance.

Focus on Consistency Over Intensity

Doing two sessions a week consistently for the year is far better than going hard in January and giving up by spring. Getting fit and feeling great comes with time, so make it manageable.

Skip the Busy Gyms

Avoid January gym crowds and embrace at-home workouts. They’re convenient, cost-effective, and just as effective. You can even do them in your slippers.

Prioritise Function

Incorporating exercise that replicate daily tasks and hobbies can make a huge difference in your daily life, from walking upstairs to playing with the grandkids.

Set Realistic Goals

Focus on achievable outcomes. A goal like standing up from a chair without using your hands or walking a little farther each week will help maintain consistency and are easily measurable.

Celebrate Progress, No Matter How Small

Every little improvement—an extra walk or recognising you have more energy for errands—is worth celebrating. Progress is progress.

Find Your Support System

Join a fitness community, online or in-person, to stay motivated and accountable. Shared goals and encouragement can keep you on track.