Kickstart your 2025 fitness journey

When we carved out our January resolutions at the tail end of a hedonistic December – back when it was fine to scoff an entire tin of brightly wrapped chocolates for breakfast – most of us ticked the “improve fitness” box… and then had pancakes.

We’re now into the maiden month of 2025. It is said that many people give up their fitness goals by the second Friday in January – which is why it’s become known as “Quitter’s Day” online. Reasons given include busy gyms, insufficient time, the weather, lack of motivation or just finding it all a bit hard. Even with the best intentions, January isn’t exactly the perfect time to start anything new.

But a lifetime of healthier living awaits if you can just push through that January malaise. The good news is you don’t have to do it alone. There’s a range of smart devices that can aid you in your quest, including some nifty tools built into your smartphone.

Remember, building fitness takes time and consistency, so don’t be too hard on yourself at the start. Progress rather than perfection is the key. Here’s how tech can help you.

Fitness starts with a first step. Literally. So, a good beginning is using your phone’s step counter to hit those 10,000 steps a day. Sure, that number is a slightly arbitrary marker (originally designed to sell – unsurprisingly – step counters), so instead look at your current average steps and set a realistic target to beat it consistently. A realistic target is crucial. Don’t shoot for the moon as you’ll quickly feel overwhelmed or discouraged.

Again, consistency is the habit that builds fitness. It’s not something you can build overnight. But if you do something regularly enough – be it running or swimming or increasing your steps – you’ll soon see the benefits.

Going from zero to hero is a bad idea when it comes to building fitness. You need to do it slowly. The effect of doing too much too soon means an increased risk of injury. More than that, you’ll find yourself more fatigued and potentially become despondent. It’s why so many people take up New Year challenges and quit before January’s over.

Want to know the secret? It’s recovery. And by recovery, we mean sleep. You should aim to get at least eight hours a night. Getting enough sleep allows your body to repair tissue and build muscle so you can return to peak performance more quickly. Plus, when you’re rested, you’re more likely to want to do exercise.

You can download sleep apps to your phone, but think about using the phone’s built-in Focus modes to ensure you’re not disturbed after a certain time. Try to keep screen time to a minimum for at least an hour before bed because that can also affect sleep.

Many smartwatches also have built-in sleep trackers for more accurate measurements, which can monitor the quality of sleep as well as how long you sleep. They can also give you a far more accurate reading of how well you’ve recovered.

It’s very easy to start January with “all the gear and no idea” – you spend a load on specialised equipment, which eventually migrates to the cupboard alongside the trombone you were definitely going to learn to play back in 2015. So, we’d caution against carbon-plate trainers or top-of-the-range yoga pants in the initial phase.

Instead, if you’re starting out, you just need the basics. Decent kit can be found at very reasonable prices now and you can track your runs or walks with your smartphone.

But if you’re looking to push on or train smarter, think about a smartwatch. Not only will you be able to track all your workouts far more effectively, you’ll also see estimated recovery time as well as the effects on your body over time such as Heart Rate Variability (HRV).

The latest models go even further, with real-time guidance, workout plans and personalised coaching, and even maps and routes. Check out our guide here.

Whether you’re taking on Couch To 5K, sitting on a yoga mat for the first time or embarking on ultramarathon training, a good way to keep yourself motivated is by acknowledging your achievements, big or small. Your phone can help here. Whether that’s through personal affirmation and keeping a record in your notes app or posting about your journey on socials (including Strava), it can help reinforce positive habits.

Social media isn’t always classed as a force for good, but here it can be a wholesome motivator when you’re getting started in a sport or type of exercise to find tips, videos and like-minded individuals doing the same as you. You might even find your tribe or a club you can join to keep you interested in the longer term.

More than that, in six months – and however you record your progress – you can pick up your phone and look back and see how far you’ve come.

It can be hard to trudge to the gym or a class at this time of year: the motivation, the weather, the crowds when you get there. That’s where the Meta Quest family of mixed reality headsets comes into its own. You can turn any room into a virtual gym complete with wireless workouts that let you move with freedom and comfort.

Fitness is a party trick you might not associate with these headsets. Alongside challenging workouts that let you easily track your daily and weekly goals based on the calories you burn and how long you've been physically active, you can also meet workout partners, set goals and stay motivated in supportive fitness communities. All without leaving your house.

Find out more about Meta Quest headsets here.

While smart devices can enhance your workouts and fitness goals, think about leaving your smartphone alone when you’re in the gym, because studies have shown it can drastically reduce your performance and intensity. Maybe it doesn’t come as a surprise – screens distract us, right? – but the drop-off in your workout might shock you.

One study found that people who texted during a 20-minute workout spent almost 10 of those minutes in a low-intensity zone, and only seven minutes in high intensity. Meanwhile, those who worked out without a phone spent only three minutes in low intensity, and almost 13 minutes in high intensity.

However, don’t worry about using your phone for music – studies have shown listening to music during exercise can boost workout intensity and enjoyability. Just set up your Kelly Clarkson playlist (just us?) beforehand to avoid too much screen time during your workout.

Good luck – you’ve got this!