As 2025 begins, millions worldwide prepare to embark on their annual fitness journey, armed with renewed determination and gym memberships.
However, recent data paints a concerning picture of global physical inactivity. Nearly one-third (31%) of adults worldwide, approximately 1.8 billion people, failed to meet recommended physical activity levels in 2022. This trend has worsened over time, with inactivity rates increasing by about 5 percentage points between 2010 and 2022.
Moreover, whilst January sees a surge in gym enthusiasm, research indicates that 80% of these new year gym-joiners abandon their fitness pursuits within just five months.
This stark statistic shows the challenge of maintaining a long-term commitment to exercise routines.
To help bridge the gap between good intentions and lasting results, Steven Dick, Co-Founder of The Fitness Group, offers six strategies to help individuals not just start but maintain a consistent fitness regime throughout 2025 and beyond:
“The journey to fitness isn’t about drastic changes or unsustainable goals, it’s about making small, consistent choices that add up to significant improvements in your overall health and wellbeing.
Start Small.
Begin your fitness journey with manageable goals and gradually increase intensity and duration. Start with short 10-15 minute sessions and progressively extend them. It could be a 10–minute workout or a 30-minute cardio. Easing into a new fitness routine, especially for beginners, helps prevent burnout and injury, making your routine sustainable and enjoyable. Remember, consistency trumps intensity when building lasting habits.
Set a Routine.
Find a workout that works for you. Develop a realistic routine that you can do on a regular basis so that it fits seamlessly into your lifestyle. Whether it’s early morning runs, lunchtime yoga, or evening gym sessions, find a schedule that you can stick to consistently. The best workout plan is one that you can maintain long-term, so be honest about what works for your daily life.
Stretch for Success.
Don’t skip on stretching, even when time is tight. Dedicate at least 5-10 minutes before and after your workout to stretch. This practice enhances flexibility, prevents injuries, and aids in muscle recovery. Make stretching a non-negotiable part of your fitness routine for long-term health and performance. This will help you move forward and prevent possible setbacks.

Rest and Recover.
Embrace rest days as an integral part of your fitness journey. Avoid the temptation to exercise daily, especially when starting out. Begin with 2-3 sessions per week, allowing at least a day’s rest between workouts. This approach gives your body time to repair and strengthen, reducing the risk of burnout and injury.
Don’t Starve Yourself.
Pair your exercise routine with proper nutrition. Whilst it’s important to eat healthily, don’t fall into the trap of drastically cutting calories or following restrictive diets. Focus on nutritious meals that fuel your workouts and aid recovery, but don’t shy away from occasional indulgences. Enjoy that slice of cake or dinner out with friends— these moments are crucial for mental and emotional wellbeing. The key is creating a lifestyle where fitness enhances, rather than dominates, your life, nurturing both body and mind in the process.
Pace Yourself and Enjoy.
Don’t chase quick results or overexert yourself in pursuit of rapid progress. Instead, focus on discovering physical activities you genuinely enjoy, whether it’s cycling, yoga, basketball, or dance. Aim for a balanced mix of cardio and strength training, but prioritise exercises that bring you joy. Remember, proper form and consistency overtakes speed – it’s better to do it right than to do it fast. By pacing yourself and engaging in activities you love, you’re more likely to stay committed long-term. This approach not only makes fitness feel less like a chore but also helps you build a sustainable routine that you can maintain and enjoy for years to come.
Steven Dick adds:
“The key to a successful fitness journey lies not just in reaching your goal but in maintaining consistent habits that last beyond the initial motivation. It’s about gradual lifestyle changes, not drastic overhauls. Remember, fitness is a marathon, not a sprint. Three hours of exercise is plentiful if your goal is to keep moving and maintain your physical state.”