Starting the new year with the goal of exercising more is common. The problem often is it’s easier to launch an exercise routine than it is to maintain one.
Josh Goldman, MD, a UCLA Health sports medicine specialist and team physician for the Los Angeles Chargers and the Red Bull Athlete Performance Center, offers advice for people new to fitness and looking to develop an exercise routine they’ll stick with long term.
Q: What advice do you have for people wanting to start an exercise routine in the new year – or for people who haven't exercised in ages?
Dr. Goldman: My primary advice is to start low and go slow. This approach helps reduce the risk of injury and prevents people from becoming discouraged early on. Begin with a realistic plan — perhaps exercising a couple of days per week. If you opt for strength training, start with lighter weights; if it’s cardiovascular exercise, keep the intensity modest at first. Over time, you can gradually build both frequency and intensity. Establishing consistency is far more important than doing too much too soon. Ultimately, the most effective exercise is the type you can do consistently.
Q: How do you get motivated to start?
Dr. Goldman: Choosing an activity you genuinely enjoy is essential. When exercise is enjoyable, people are far more likely to stick with it over the long term. Another key factor is accountability. Exercising with another person — whether it’s a friend, family member, or group — can be very effective. Call them your 'accountabili-buddy.'
Many physical activities naturally build in social accountability. For example, sports like pickleball have become increasingly popular, in part because others are counting on you to show up. That sense of shared commitment makes it much harder to skip a session. Even something as simple as meeting a running partner after work can significantly increase consistency. Designing your routine around activities you enjoy and social connections you value is one of the most effective ways to stay motivated.
Q: And how do you keep up the new exercise routine?
Dr. Goldman: Sustaining an exercise routine largely comes down to habit formation. For many people, it takes several weeks of consistent effort for a new habit to feel established. Scheduling exercise into your week — such as committing to two specific days — makes it much more likely that you’ll follow through.
Initially, exercise may feel unfamiliar or even uncomfortable. However, if you remain consistent through that first month, the dynamic often shifts. Over time, exercise becomes something your body and routine expect, and skipping it can feel just as unusual as doing it once did. Making the process enjoyable, social and convenient greatly increases the likelihood that it becomes a lasting part of your lifestyle.
Q: What’s a good fitness strategy to start with?
Dr. Goldman: For overall health and long-term fitness, I generally recommend a balanced approach that includes both cardiovascular exercise and strength training. Many people immediately think of running and lifting weights, and those can be excellent options if they are enjoyable for you. However, there are many other effective ways to achieve cardiovascular benefits, such as brisk walking or participating in sports that naturally elevate your heart rate.
Strength training can feel intimidating, particularly for beginners, but it does not need to involve heavy weights or a traditional gym environment. There are many accessible options, including home-based programs and beginner-friendly fitness apps. Many gyms also cater to specific populations and provide structured guidance, which can help reduce the risk of injury.
Strength training does not need to be extreme to be beneficial. For example, individuals with osteopenia or osteoporosis often benefit from resistance-based activities. Something as simple as wearing a weighted vest during a walk can be an effective and approachable way to build strength safely.
Q: Is there anything else you’d like to add?
Dr. Goldman: Safety is an important consideration when starting a new fitness routine. Certain populations should consult with a health care professional before making a significant increase in physical activity, particularly if they have been sedentary. This includes older adults and individuals with medical conditions such as diabetes or heart disease. Our goal is for everyone to be physically active, but for some individuals, a brief medical check-in can help ensure they are exercising safely and appropriately.
Q: So check in with your doctor before you start.
Dr. Goldman: Yes. In general, we recommend that men over the age of 45 and women over the age of 55, as well as anyone with underlying medical conditions such as diabetes or heart disease, speak with their physician before beginning a new exercise program.
