New Year, New You:
A Smart Approach to Fitness

Photography by James Moore

Expert Tips to Start Your Fitness Journey Safely and Stay on Track

According to Statista, 60% of people making New Year’s resolutions for 2025 set goals related to health and fitness. Among the four most common resolutions, 17% aimed to exercise more in the new year.

Medical professionals applaud this mindset but emphasize the importance of caution when putting fitness plans into action. Jumping back into the gym or starting a running regimen too quickly can lead to injuries, potentially derailing even the most sincere intentions.

"If someone hasn’t been exercising and has any health concerns, they should first see their primary care physician to rule out any heart issues or other conditions that could prevent safe exercise," said Doug Dunbar, a physical therapist with Ozarks Healthcare.

"Even if they’ve been medically cleared, anyone who hasn’t exercised in a while and is out of shape should consider a referral for a physical therapy evaluation. This helps set up a safe and effective exercise program."

Doug Dunbar explained that such an evaluation assesses current fitness levels, flexibility, strength, and balance. It also helps determine proper equipment to prevent injuries and ensure steady progress. Additionally, physical therapists offer guidance on gradually easing into workouts and recognizing the difference between normal post-exercise soreness and pain that signals a problem.

"Education is key when you’re just getting started, especially regarding pain," said Julie Dunbar, also a physical therapist at Ozarks Healthcare and Doug’s wife. "Many people feel anxious about why they hurt, and we help them manage that by explaining what to expect. Pain can result from normal soreness after a workout, but it can also be linked to emotional factors like depression. We discuss all of that with our patients."

Tips for Starting a Fitness Routine

The Dunbars shared practical advice for anyone beginning the year with fitness in mind:

1. Choose Activities You Enjoy

Pick an activity or sport you genuinely like—you’re more likely to stick with something enjoyable, even if it feels challenging at first.

2. Find a Workout Buddy

Exercising with a friend boosts motivation and adds accountability, making it more likely that you’ll stay committed.

3. Invest in Proper Gear

Using the right equipment is essential. If you're exercising at home, choose gear that will grow with you as you progress. Runners should invest in a quality pair of professionally fitted running shoes.

4. Warm Up and Cool Down

Proper stretching is crucial, especially if you've been inactive for a while. Stretch warm muscles—start with light activity, such as walking or riding a stationary bike, before stretching. Similarly, don’t stop abruptly at the end of a workout; instead, do a cool-down routine like walking or slow cycling to help your body transition.

5. Set Realistic Goals

Starting a fitness program is tough at first. Setting achievable goals can keep you motivated until exercise becomes a habit.

6. Pace Yourself

Fitness is a journey. You didn’t get out of shape overnight, and you won’t get back in shape overnight either. The most important aspect of any new workout routine is gradual progression to prevent injuries and discomfort. Avoid comparing yourself to others—focus on becoming a better version of yourself week by week.

By approaching fitness with patience and the right mindset, you can turn your New Year’s resolution into a lasting lifestyle change.