New Year, New You: 5 Tips for Safely Starting a Fitness Routine

About 45% of adults across the U.S. say they want to get more exercise in the new year. That’s understandable, since regular movement can help you lose weight and reduce the risk of health problems, such as heart disease and cancer. However, if it’s been a while since you last hit the gym, you may be more likely to experience exercise-related pain or suffer an injury. 

The good news is that you can significantly reduce these risks with a little bit of preparation. At Performance Therapy Institute, with offices in Nashville, Brentwood, and Nolensville, Tennessee, our experienced team of physical therapists helps patients return to exercise safely every day. Read on for their top five tips.

5 smart ways to restart a fitness routine

Here are five things you can do to get back to activity with confidence:

1. Start slow and build gradually

Getting back into a workout routine is exciting, but it’s important you don’t rush the process. Think of it as training for a marathon rather than jumping immediately into a sprint. If you try to do too much, too early, you’re more likely to experience muscle strains, joint pain, and overuse injuries.

We recommend easing back in with short, low-intensity workouts. Aim for between 20-30 minutes of exercise at least five days a week. As you build up strength and endurance, you can extend the length of your sessions and increase the overall challenge.

2. Set realistic, achievable goals

Many of us have high hopes when we set New Year’s resolutions, but achieving goals doesn’t happen overnight, especially when it comes to fitness. In the early stages, consistency is more important than a dramatic transformation.

Think of your new exercise routine as a construction project. Each day you make an effort to move your body, you lay a new brick that, over time, helps build a strong foundation. Some days you won’t feel like exercising, but if you show up anyway, you build confidence and establish a lasting habit.

3. Warm up and cool down every workout

Exercise often feels like another item on your to-do list. While it can be tempting to jump right in and get it over with, warming up beforehand and cooling down afterward is essential.

Warming up gently increases your heart rate, supports healthy circulation, and helps loosen tight muscles so you can move safely. Cooling down, on the other hand, supports recovery and helps reduce stiffness and delayed onset muscle soreness (DOMS).

4. Listen to your body

It’s normal to experience mild soreness or stiffness once you start exercising again. However, there’s a clear difference between delayed onset muscle soreness and injury-related pain. We recommend taking at least two days each week for rest or active recovery, so your body has time to recuperate. If a certain exercise causes sharp or intense pain, stop doing it. Trying to “push through” may increase your risk of sports injuries or other exercise-related problems.

5. Consider working with a qualified professional

Exercise is great for your physical and mental health. Even so, it’s important to be thoughtful when returning to activity, especially if it’s been a while since you last worked out, you’re recovering from an injury, or have a health condition, like arthritis, that increases your risk of pain.

Partnering with a personal trainer, physical therapist, or healthcare provider is an effective way to protect your health and maintain your progress. They can monitor your form and help reduce injury risk, so your New Year’s resolution stays on track.

We can help you exercise safely

If you’re ready to return to regular exercise, contact us today by calling the nearest office or booking an appointment online. After discussing your goals and completing a physical exam, we can make personalized recommendations to help you establish a lasting habit while minimizing the risk of injury.