The beginning of a new year can feel daunting, especially when it seems like everyone else is jumping into fitness routines.
Surprisingly, only 28% of U.S. adults meet the recommended physical activity guidelines (75 minutes of vigorous exercise or 150 minutes of moderate exercise weekly, plus two days of muscle-strengthening activities).
For women under 44, this percentage might be even lower, ranging from 6-25%, according to CDC research.
So, if you haven’t started yet, don’t stress.
“If you’re new to fitness or returning after a break, remember that significant change doesn’t happen by overhauling your life overnight,” says Rachel Vaziralli, fitness director at Orangetheory Fitness, to TODAY.com.
This advice applies to diet and other health areas. As highlighted in TODAY.com’s Expert Tip of the Day, effective behavior change starts small with measurable goals.
The Start TODAY app, offering a 30% discount on annual plans, is a great resource with tailored meal and workout plans and regular coaching sessions.
If you’re aiming for better health this year but unsure where to start, here’s a January checklist with weekly activities recommended by experts.
Week 1: Schedule a Health Checkup
“Taking charge of your health begins with scheduling a visit to your primary care doctor,” advises Dr. Rebecca Andrews, director of primary care at UConn Health.
Setting goals with a healthcare professional can increase motivation and accountability.
“Such appointments can focus on goals and preventive measures, like vaccinations to minimize flu effects or prevent severe pneumonia,” she adds.
Prevention helps maintain wellness, avoiding setbacks in exercise or diet goals due to illness.
“I recommit to better sleep each year, especially before a doctor’s appointment,” Andrews shares.
Experts recommend at least seven hours of sleep nightly for adults to prevent health issues.
Week 2: Organize Your Nutrition
“When improving nutrition, focus on structure over strict rules,” suggests Jessica Bachman, Ph.D., a registered dietitian at Orangetheory Fitness.
She advises creating routines to tackle challenges:
Nighttime snacking: Set a rule like “kitchen closes at 8 p.m.” and brush your teeth to signal the end of eating.
Overeating: Opt for three balanced meals daily without snacks to simplify food choices and enhance satisfaction. The Start TODAY app offers meal plans tailored to your goals.
Dehydration: Even mild dehydration can cause fatigue or hunger. Aim to drink half your body weight in ounces of water daily or keep a bottle handy.
Unbalanced meals: “Pair protein with fiber-rich carbs, like yogurt with fruit or eggs with veggies, for better satiety and digestion,” Bachman advises.
Incorporate balanced recipes from the Start TODAY app like Cheesy Green Breakfast Quesadillas and Berry & Banana Yogurt Parfaits.
Increase plant intake: “Swap meat for nutrient-rich legumes like beans and lentils, linked to lower disease risk,” says Jamie Mok, a registered dietitian.
Try plant-based recipes from the Start TODAY app, like Cauliflower Rice Burrito Bowls and Mediterranean Quinoa Salad.
Week 3: Tailor Your Fitness Plan
Reflect on why you want to exercise more.
“Your goals can differ from others’,” says Dr. Samantha Harden, associate professor at Virginia Tech.
“Maybe it’s to keep up with grandkids or feel better overall.”
Set a personal fitness goal, starting with activities you enjoy, even if they don’t meet guidelines initially.
“Commit to moving for 10 minutes at a time, gradually reaching 30 minutes daily,” Mok suggests.
Harden adds: “Incorporate a five-minute movement ‘snack’ at your desk or park farther away to increase steps.”
Ease into a routine with the Start TODAY app’s 7-Day New Year Jumpstart program.
Focus on increasing physical activity rather than just exercise. “All movement counts!” Harden emphasizes.
Consider group activities to combat social isolation.
“Group dynamics suggest you’re more likely to stick with goals when supported socially,” Harden explains.
Join a spin class, yoga studio, or local walking group.
Connect with the Start TODAY community during live coaching calls for support and expert advice.
Week 4: Evaluate Your ‘DRESS Code’
Longevity is a popular wellness topic, and the best tools for healthy aging are free, says Dr. Shad Marvasti, author of “Longevity Made Simple.”
Focus on the ‘DRESS Code’ – diet, relationships, exercise, stress, and sleep:
- Diet: Choose colorful, fiber-rich foods to reduce inflammation.
- Relationships: Maintain strong social ties, which can extend lifespan.
- Exercise: Start with 15-minute daily walks to lower early death risk by nearly 20%.
- Stress: Practice slow breathing to recover from stress. Use a 3-minute guided breathing podcast for a quick reset.
- Sleep: Protect your sleep. Poor sleep can increase stress hormones and cravings.
Remember, these goals can overlap.
Wellness includes happiness, health, relationships, purpose, character, and stability.
“Target multiple well-being dimensions at once,” Harden suggests.
“For example, call a friend while picking up litter, combining fresh air, purpose, and exercise.”
Consistency is Key
If you’re overwhelmed, start with one habit you can maintain, experts advise.
Choose something simple, like a 10-minute walk, going to bed earlier, reducing screen time, or swapping a snack for a healthier option, Vaziralli says.
Make progress visible. Vaziralli uses a large calendar to track daily activities.
“It’s unavoidable and keeps me honest,” she says.
Checking off small tasks daily helps Start TODAY members stay motivated. Download the app for daily tasks and feel motivated as you complete them!
It’s normal to feel uncomfortable at times – it’s part of the adaptation process, she adds.
“Once you have a foundation, a supportive environment can accelerate progress,” Vaziralli concludes.
Dr. Shiv Sudhakar is a contributing writer for TODAY.com. He believes humor is the best medicine and writes stories to educate people about health. As an infectious disease specialist, he focuses on bugs and drugs, addiction medicine, and improving mental health and social issues.
