A woman running with her dog.

How to Get Active Again in the New Year — Without Getting Injured

Dr. Jeff Kindred, DO

The start of a new year often brings a renewed motivation to take better care of ourselves. Maybe you want to move more, feel stronger, improve your energy, lose weight, or simply avoid the aches and limitations that tend to build over time.

The challenge is that many people jump in too fast — and that’s when injuries happen.

As a Family Medicine and Sports Medicine physician, I see this every year: someone goes from “I want to start working out again” to “Now my back/knee/shoulder hurts and I’m stuck.”

The good news is there’s a better way. If you’re returning to exercise after time off, the goal isn’t to be perfect — it’s to build consistency, momentum, and confidence in your body.

And if you’re already in a good routine? Keep it up. You don’t need to start over. Often the goal is simply to make small tweaks that help you get even more benefit from the time you’re already putting in.

Why getting active is one of the best longevity decisions you can make

Exercise isn’t just about appearance or weight. It is one of the most powerful tools we have for:

  • improving blood pressure and cholesterol

  • reducing insulin resistance and diabetes risk

  • strengthening bones and preventing falls

  • improving sleep quality and stress resilience

  • protecting cognitive health as we age

  • maintaining mobility, independence, and quality of life

When people think about longevity, they often focus on supplements, blood work, or advanced testing — but the foundation is much simpler: move your body consistently, and build strength and aerobic fitness over time.

The most common mistake: doing too much too soon

Most injuries happen because of one simple mismatch: your motivation increases faster than your tissue capacity.

Your heart and mind may be ready for a full workout schedule, but your joints, tendons, and muscles need time to adapt. This is especially true if:

  • you’ve been mostly sedentary

  • you’re returning after injury

  • you’re in your 40s, 50s, or beyond

  • you are starting a new type of training (HIIT, running, heavy lifting)

The goal is to ramp up slowly enough that your body keeps up with your intentions.

Consistency matters more than the “perfect” workout

One of the most important things we know about exercise is this: the best program is the one you can stick with.

And the biggest predictor of consistency is not motivation — it’s structure and support.

You are much more likely to stay consistent if you:

  • exercise with a group, a friend, or a partner
  • have a coach or trainer helping guide you
  • create a routine that fits your life
  • even have a dog who reminds you that it’s walk time

The goal is to create a system that makes movement the default, not something you have to negotiate with yourself every day.

Choose movement you enjoy

Another key to long-term consistency is simple: don’t choose exercise that makes you miserable.

You’ll be far more likely to stick with:

  • walking outdoors

  • Pilates

  • yoga

  • strength training

  • group fitness classes

  • cycling

  • swimming

  • tennis, golf, or recreational sports

  • anything you actually enjoy doing

We can always refine intensity, progression, and structure — but the starting point should be something you don’t dread.

Strength training and aerobic training both matter — and mixing them is ideal

There are specific benefits to different types of exercise, and as we get older, a mix of strength training and aerobic fitness becomes essential.

Strength training helps you:

  • maintain muscle mass and metabolic health

  • protect joints and reduce injury risk

  • improve posture and stability

  • keep the ability to do everyday tasks (and keep doing what you love)

The good news: resistance training does not have to be complicated.
Bodyweight work is enough for many people, especially at first. And adding light weights over time can provide more benefit.

Aerobic training helps you:

  • improve cardiovascular health

  • lower long-term risk of heart disease

  • build energy and stamina

  • support cognitive health and resilience

A simple 4-week plan to get active safely

You don’t need a perfect program. You need a repeatable plan.

Here’s a safe, effective structure for the first month:

Week 1: Focus on movement

  • Walk 20–30 minutes, 3–5 days/week

  • Add gentle mobility or stretching 5–10 minutes/day

  • If you want “workouts,” keep them light and short

  • The goal is consistency, not intensity

Week 2: Add strength

  • Strength training 2 days/week

  • Start with bodyweight or light weights

  • Focus on major movement patterns:

    • squat / hinge

    • push / pull

    • core stability

Week 3: Build aerobic capacity

  • Keep walking or cardio 3–5 days/week

  • Add one longer session (40–60 minutes) at a comfortable pace

  • The goal is to build your “engine” — not destroy yourself

Week 4: Add intensity carefully

If you enjoy HIIT or higher intensity workouts, add it slowly:

  • 1 session/week max to start

  • prioritize good form and recovery

  • don’t layer intensity on top of poor sleep or high stress

A quick word on heart rate “zone training”

If you’ve heard about Zone 2 or heart rate training — it can be very helpful. But it can also feel overwhelming.

Here’s a simple way to think about it:

  • If you are already exercising regularly, keep going — don’t stop because you aren’t tracking zones perfectly.

  • Zone training can be a tool we use later to maximize your time and results, not something you have to master immediately.

  • Many people can approximate Zone 2 simply by moving at a pace where you can still talk, but you’re breathing harder than normal.

The priority is consistency. We can refine and optimize from there.

A note on pain and injury

If you are dealing with chronic pain, an old injury, or limitations that make exercise difficult, it is still worth getting active — but you may need a more guided approach.

Pain is not always a sign of damage, but it is a signal that something needs attention:

  • movement pattern

  • training volume

  • recovery

  • mobility restrictions

  • weakness or instability

If you’re stuck in a cycle of “start → pain → stop,” that’s not a discipline problem. It’s usually a strategy problem.

Why this matters — and how Hi, Finch Health can help

At Hi, Finch Health, we approach this differently than traditional primary care. We provide full primary care, but we also focus heavily on prevention and longevity — including helping patients build plans for exercise, recovery, metabolic health, and long-term function.

For most patients, that includes deeper health and performance testing such as:

  • body composition analysis (DEXA)

  • VO₂ max testing

  • advanced labs

  • individualized cardiovascular and metabolic risk planning

The goal isn’t to chase trends. It’s to help you stay strong and capable for decades.

If you’re starting this year… start with consistency

You don’t need to train like an athlete to benefit from exercise — but you do need consistency.

If you’re returning to movement this year, start in a way that your body can support:

  • small wins

  • slow ramp-up

  • strength and aerobic fitness

  • and a plan you can repeat

Your future self will thank you.

Ready to build a plan that fits your life?

If you’re interested in a preventive, relationship-based approach to primary care — and building a long-term health strategy with a physician who can help you stay active and capable — BOOK YOUR INTRODUCTORY CONSULTATION WITH DR. KINDRED HERE.

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