How to Get Back Into an Exercise Program in the New Year
The start of a new year often brings a fresh wave of motivation to get healthier, and for many, that means starting, or restarting, an exercise routine. Before you dive into intense workouts or set lofty goals, it’s important to approach your fitness journey with patience and from a realistic viewpoint. If you’re getting back into an exercise program after a break (whether short or long), here are some key tips to make the process more sustainable and enjoyable:
- 1. Go Slow
Jumping into a full-blown fitness routine too quickly can lead to burnout or even injury. Start slow, especially if you’ve been inactive for a while. Give your body time to adjust and build endurance. Begin with lighter activities like walking, stretching, or gentle yoga, and gradually increase the intensity as you feel more comfortable.
TIP: For increasing volume or intensity of session, try increasing week over week no more than 10-20%. This is a loading strategy to gradually build up load on structures in the body and prevent injuries.
For example, if you went for a 20-minute walk this week, try going for a 22-24-minute walk the next week. This can be done for the cumulative minutes of exercise, or when increasing load in the gym. In the gym, progress weight used, or reps of an exercise, not multiple variables at one time.
2. Start Small
Big goals are motivating, but they can also be overwhelming. Instead of aiming for a five-day-a-week workout plan right out of the gate, start with small, achievable goals. Even committing to 15–20 minutes a few times a week can make a difference. As you get used to your routine, you can build on it bit by bit.
TIP: Try out a Movement “Snack” program! This means breaking down an exercise routine into bite-size pieces throughout the day.
While waiting for your kettle to boil for your morning tea or coffee, try doing 10 bodyweight squats, or while cooking dinner in the evening, try incorporating 10 standing calf raises while stirring things at the stove — this is an idea called habit stacking.
My personal favourite movement snack is tacked on to brushing my teeth; I find using my toothbrush’s 30-second timer an effective strategy for getting an easy 2 minutes of stretching in.
- 3. It’s Not All or Nothing
One of the biggest barriers to getting back into exercise is the “all or nothing” mindset. Life gets busy, and some weeks you might miss a workout or two. That doesn’t mean you’ve failed or should give up altogether. If you miss a session, don’t let it derail you—just get back at it the next time you can. Consistency over time is what leads to progress, not perfection.
TIP: When trying to build a new habit, be it exercise or whatever else, try not to miss two scheduled sessions in a row. If you can’t do the full session you had planned, try shortening it to something that would fit into your day, even just 5-minutes. This is important for maintaining your momentum and keeping this new habit as part of your routine.
After missing multiple sessions in a row, it becomes harder to get back in the flow of it, and it can become a daunting thing to overcome. Being flexible with your expectations is crucial to finding out how to incorporate a new habit amid the realities of day-to-day life.
4. Meet Yourself Where You’re At
It’s easy to think you “should” be at a certain fitness level, but your current state is your starting point. Don’t compare where you are today to where you used to be or to others. Meet yourself where you’re at right now, and celebrate the effort you’re putting in. Your body is on its own journey, and small, sustainable steps will lead to bigger changes in the long run.
The new year is a great time to renew your commitment to your health—but the key to success is to be kind to yourself and approach the process with patience. By going slow, starting small, and embracing flexibility in your journey, you’ll be setting yourself up for lasting success, not burnout.
So, take that first step today and trust the process!
