New Year, New Moves: How to Safely Start a New Exercise Routine

The start of a new year has a way of sparking motivation. If you’re feeling inspired to move your body more, you’re not alone. But jumping into a brand-new exercise routine too fast is one of the most common ways people end up sidelined with soreness, burnout, or injury by February.

Pavel Muradov, MD, at Integrity Orthopedics in Katy, Texas, recognizes that you don’t need to go all-in on day one to see results. Starting smart and safely sets you up for long-term success. Here’s how to build a routine that strengthens your body without breaking it.

Start where you are

It’s tempting to compare yourself to your past fitness level or someone else’s highlight reel, but you need to meet your body where it is right now. Starting too aggressively increases your risk of injury and makes it harder to stay consistent. We recommend instead:

Being honest about your current fitness level
Considering any past injuries or chronic pain
Factoring in how much time you can realistically commit
Choosing activities that feel approachable, not intimidating

If you’ve been mostly sedentary, walking, and light strength training, beginner-friendly classes are a great place to start. Progress comes from consistency, not intensity.

Build a balanced routine (not just cardio or strength)

A safe, effective exercise routine supports your entire body, not just one area. Balance helps prevent overuse injuries and improves overall function. A well-rounded routine includes:

Strength training to support joints and build muscle
Cardio for heart health and endurance
Mobility and flexibility work to reduce stiffness
Rest or active recovery to heal your body

You don’t need to do everything every day. Even two to three strength sessions and a few cardio days each week can make a big difference.

Warm up, cool down, and stretch

Skipping warm-ups and cool-downs is one of the fastest ways to get injured, especially when starting something new. Your muscles and joints need time to prepare and recover. Before you exercise, we recommend doing 5-10 minutes of light movement, focusing on dynamic stretches (arm circles, leg swings, gentle mobility), and gradually increasing intensity.

After you exercise, it’s essential to slow your heart rate by stretching tight muscles and breathing deeply to help your nervous system relax. These steps improve performance, reduce soreness, and help your body adapt safely.

Listen to pain signals

Some soreness is normal when you start moving again, but sharp, persistent, or worsening pain is not. Learning the difference is key to staying injury-free. Red flags to watch for are:

Sharp or stabbing pain
Joint pain that doesn’t improve
Pain that limits your movement
Swelling or numbness
Pain that lasts more than a few days

If something doesn’t feel right, pause and reassess. Pushing through pain often leads to setbacks that take weeks — or months — to recover from.

Progress slowly and plan for rest

Your body needs time to adapt to new demands. Increasing duration, intensity, or frequency too quickly is a common mistake. Follow these simple progression tips:

Increase only one thing at a time (time, weight, or intensity)
Give yourself at least one rest day per week
Mix hard days with easier ones
Prioritize sleep and hydration

Rest isn’t laziness; it’s how you build strength and endurance.

Ultimately, starting a new exercise routine doesn’t require extreme workouts or rigid rules. This year, choose modes of movement that support your health for the long run. If you’re ready to learn more, call us at 832-219-1186 or use our scheduling tool to request an appointment with Dr. Muradov today.