Let's get moving in the new year

It's no secret that physical activity is beneficial for everyone. But did you realize it was a big change for your long-term health? And what is the best way to exercise? It's easier than you think. Here are some tips to help you set your goals and move forward in 2025.

1. Get 150 minutes of physical activity each week. Whether you exercise every day or only on weekends, this is the recommended amount you need. “Every minute counts,” says Dr. John Jakich, a research professor in the Division of Physical Activity and Weight Management in the Department of Internal Medicine at the University of Kansas School of Medicine. “While we recommend at least 150 minutes of physical activity a week, such as brisk walking, you can still reap health benefits even at low levels of physical activity. Even if some activity But it's better than doing nothing.”
2. Find out what you can do now. Even if all you can manage is a brisk walk, it's never too late to reap the benefits of exercise. If you have mobility restrictions, find what works for you can Things like chair aerobics or water exercise classes at your local recreation center. It is also beneficial to do activities at your own pace.
3. warm up and cool down. Warming up your muscles before activity reduces the chance of injury. Before your activity, do some controlled stretches for your arms, legs, and back, or ride a stationary bike at a slow pace for 10 to 15 minutes. Make it an important part of your daily routine.
4. Try adding weights to your routine. Adding an element of resistance to your daily routine can improve muscle quality. People taking newer classes of anti-obesity drugs (such as Wegovy and Zepbound) can reap significant health benefits by doing two days of strength training each week. “Within eight weeks of starting a resistance training program, you won't gain muscle mass, but you will get stronger,” Jakicic said. “And when you have better muscle quality, you not only have more strength, but you also have better insulin and glucose control.”
5. Increase training efficiency. Gradually increasing the intensity level on the treadmill or in a Pilates class can give you great results in short sessions. Watch for signs of fatigue or pain and adjust your intensity level up or down accordingly.
6. Add time to build up your stamina. By training longer, you can burn more calories, target specific muscle groups, and improve your endurance. Your ideal training time will depend on your current fitness level and overall fitness goals.
7. Let's start young. Provide more opportunities for safe and fun activities for your kids, like taking an after-dinner walk, riding your bike with the family, exploring a hiking trail, or joining the gym. “There is a lot of research showing that physical activity is good for children's health and development,” said Bethany Forseth, Ph.D., assistant professor in the KU School of Health's Department of Physical Therapy, Rehabilitation Sciences, and Athletic Training. Occupation. “The human body is designed to move and be active, but modern society has made our lives more sedentary. To regain activity, we need to redesign our environments and routines.” Instilling healthy habits early on makes it more likely that children will adopt exercise as a lifelong habit.

Exercise is not a prescription you can get at a pharmacy, but it is one of the best medicines. Whether you count your steps with a smartwatch, spend 30 minutes on the treadmill, join a workout buddy for a morning walk, or have a trainer guide you toward your next fitness goal, it's never too late. Experts say there's no such thing as too little or too much. Stay focused on profit. Just start moving.