EXPERT PERSONAL TRAINER SHARES SIMPLE WAYS TO START 2026 STRONG WITH AT-HOME MOVEMENT

By James Hilton, founder of Jim’s Gym, a personal trainer based in the Cotswolds who specialises in helping people over 55 stay active, steady and confident.

As 2026 gets underway, many people will be thinking about how they want to feel in the year ahead. January often arrives with good intentions and fresh motivation, but it can also bring pressure to do too much too quickly, whether that’s chasing step counts, joining busy gyms, or setting big, ambitious goals that are hard to sustain.

From my experience working with people across the Cotswolds and beyond, the most sustainable way to start the year is by keeping things simple. You don’t need long workouts or complicated routines to support your body. A few minutes of purposeful movement, done consistently, can make a real difference to strength, balance and energy levels.

Here are five realistic ways to start the year feeling stronger and more confident, without feeling overwhelmed.

1. You don’t need 10,000 steps

The idea that everyone needs to walk 10,000 steps a day has stuck, but it isn’t a requirement. Research suggests that even 2,000 to 3,000 steps can support health, with benefits levelling off at around 8,000.

That means you can take the pressure off and focus on what’s manageable. Walking indoors counts too. A few laps of the hallway, moving around the living room while the radio is on, or marching on the spot while the kettle boils all add up. Movement is movement, and it all helps.

2. One round of ten repetitions builds strength

Strength training makes everyday life easier. It helps with climbing stairs, standing up from chairs and carrying bags without feeling unsteady.

You don’t need a long workout to see benefits. If one round of ten repetitions is all you have time for, it’s better than not at all. Sit-to-stands from a sturdy chair or wall push-ups both work well. The last few repetitions should feel a little challenging but still controlled. That’s the signal your muscles need to get stronger.

If you’re returning to exercise after a break or illness, keep it gentle at first and increase gradually. These small efforts add up surprisingly quickly when repeated once or twice a week.

3. One or two minutes of firmer steps support bone health

Bones respond well to small amounts of impact, but that doesn’t have to mean running or jumping. A slightly firmer march on the spot works brilliantly.

Aim for one to two minutes, placing your feet down with intention rather than softly. It shouldn’t hurt or feel jarring. Even short bursts like this help stimulate the bones in the legs and hips and support long-term strength.

4. Five minutes of being slightly out of breath helps the heart

You don’t need to feel exhausted. Being just a little breathless is enough to benefit your heart. This might be marching on the spot, walking up and down the stairs, or moving briskly around the house with your arms swinging.

A good guide is being able to talk, but not wanting to chat for long. Five minutes a day is enough, and you can break it into shorter bursts if that feels easier.

5. Ten minutes of purposeful movement really does change things

Ten minutes sounds small, which is why people stick with it. Over a week, that adds up to seventy minutes, fitting neatly with NHS guidance for older adults to include regular strengthening and balance work.

Those ten minutes can be anything: a couple of strength exercises, some balance practice, gentle stretching, a short walk, gardening, or even a quick game that tires out the grandchildren. What matters is doing it with intention, even if the movements are simple.

People often tell me that this small daily routine helps them feel steadier, more capable and more confident as they go about their day.

Starting the year strong doesn’t mean chasing perfection or big goals. Choose one of these ideas and begin there. Keeping fit and healthy is an ongoing process, and little and often is far better than not at all.

 

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