As the new year begins, many people set their sights on health and fitness goals. After the holiday season, it’s common to feel the need to get back in shape, but knowing where to start can be overwhelming. We spoke with Dr. Vesa Naukkarinen, a health, wellness, and exercise expert from the Kinesiology Department at Southwestern Adventist University, who offered some expert advice on how to ease back into fitness after a break and stay on track throughout the year.
 
1. Step One: Understand Your Body’s Response
After a period of inactivity, such as the holiday break, your body’s fitness levels will naturally decline. Dr. Naukkarinen explains, "You may notice that you tire more quickly and feel weaker when you start back up. Cardiovascular fitness can decline by 8% in just 12 days of inactivity, and strength takes a hit as well."
 
Actionable Tip: To avoid overwhelming your body, start with light cardio and full-body exercises to gradually rebuild your strength. Dr. Naukkarinen recommends focusing on low-intensity activities like walking or cycling. "Give yourself time to adapt, and don’t try to jump back in at full intensity right away," he advises.
 
2. Step Two: Ease Into Your Fitness Routine
Jumping straight into a rigorous exercise can lead to injury. "It’s always better to ease back into exercise slowly, especially if you've been inactive for a while," Dr. Naukkarinen says. "Gradually increasing the intensity allows your body to adjust safely."
 
Actionable Tip: Track your exercise intensity by monitoring your heart rate or using the Rate of Perceived Exertion (RPE) scale. You could start being physically active 5-10 minutes twice a week, then increase the duration, frequency, and/or intensity as your fitness improves.
 
3. Step Three: Fuel Your Body for Success
A balanced, nutrient-rich diet is key to recovery and boosting energy. "Getting back to healthy eating is one of the simplest ways to feel better and recover faster," Dr. Naukkarinen explains. He suggests focusing on whole foods like fruits, vegetables, whole grains, and lean proteins.
 
Actionable Tip: Plan your meals in advance to include healthy proteins, complex carbs, and lots of veggies. "Avoid excessive sugar and processed foods," Dr. Naukkarinen advises. By eating nutrient-dense foods, you'll feel more energized and ready to tackle your exercise programs.
 
4. Step Four: Stay Active Even in Cold Weather
Winter weather and busy schedules are common obstacles to staying active. However, Dr. Naukkarinen emphasizes that there are many ways to keep moving without a physical gym. ”People living in cold climates still go outside and stay active even when the weather is cold. Even if you’re stuck indoors, there are plenty of ways to stay active," he says. "Try jumping rope or using an exercise video to get your heart rate up."
 
Actionable Tip: Try home exercises, such as bodyweight exercises (lunges, squats, planks) or brisk walks around your neighborhood. On days when it’s too cold to go outside, use exercise videos or workout apps to follow along from the comfort of your home.
 
5. Step Five: Turn New Year's Resolutions into Lifelong Habits
Dr. Naukkarinen’s final piece of advice is to set goals that are achievable and enjoyable. "The key to maintaining a fitness routine is to set small, realistic goals. It’s also important to understand that setbacks are normal and don’t equate to failure," he says.
 
Actionable Tip: Start by setting achievable goals, such as 15 minutes of exercise three times a week. "Track your progress and reward yourself for consistency," Dr. Naukkarinen suggests. "The most important thing is to keep moving forward, even if it’s one small step at a time."
 
Finally, he shares, “The current recommendation is to perform 150 minutes of moderate or 75 minutes of vigorous physical activity per week. In addition to this, resistance training should be performed twice a week.” Taking small actions every day can get you back on track or started with your fitness goals. "The most important thing is consistency," Dr. Naukkarinen says. "It is always better to do some physical activity than none at all, even if you do not end up meeting the recommendations. If you are currently sedentary, your goal should be to sit less." So take action! And let's start 2025 off on a foot toward health!