Get moving in the new year

It’s no secret that physical activity benefits everyone. But did you realize it’s a game-changer for your long-term health? And what’s the optimal way to exercise? It is simpler than you might think. Here are tips for setting your own goals and moving more in 2025.

1. Get 150 minutes of movement each week. Whether you exercise daily, or just on the weekends, this is the recommended amount you need. “Every minute counts,” said John Jakicic, Ph.D., 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 per week of physical activity such as brisk walking, health benefits can accrue at even lower levels of physical activity. Even some activity is better than none.”
2. Find something you can do now. It’s never too late to get the benefits of exercise, even if all you can manage is a brisk walk. If you have mobility limitations, look for something you can do, like chair aerobics or water-based exercise classes at a local recreation center. Doing activities at your own pace is still beneficial.
3. Warm up and cool down. Reduce the chance of injury by warming up your muscles before any activity. Do controlled stretches for arms, legs and back or ride a stationary bike at a slow pace for 10-15 minutes before your activity. Make it an important part of your routine.
4. Try adding weights to your routine. You can improve your muscle quality by adding resistance elements to your routine. For those taking the new class of anti-obesity drugs (such as Wegovy or Zepbound), doing two days of muscle strengthening every week can provide significant health benefits. “Within eight weeks of starting an exercise resistance training program, you will have no increase in muscle mass, but you will get stronger,” Jakicic said. “And if you have better muscle quality, not only will you have more strength, but you also will have better control of your insulin and glucose.”
5. Increase workout efficiency. By gradually building up the level of intensity on the treadmill or in Pilates class, you can achieve significant benefits in shorter sessions. Be aware of signs of fatigue or pain and adjust your intensity level up or down accordingly.
6. Add minutes, increase stamina. Building up to longer workouts can help burn more calories, target specific muscle groups and improve endurance. The ideal workout time depends on your current fitness level and overall fitness goals.
7. Start them young. Provide kids with more opportunities to be active that are safe and enjoyable — after-dinner walks, bicycle rides with the family, exploring hiking trails and even joining a gym. “There is an abundance of research showing that physical activity is good for the health and development of children,” said Bethany Forseth, Ph.D., assistant professor in the Department of Physical Therapy, Rehabilitation Science and Athletic Training at KU School of Health Professions. “Human bodies were designed to move and be active, but modern society has made life more sedentary. We need to re-engineer our environments and routines to build activity back in.” Creating healthy routines early makes it more likely children will embrace exercise as a lifetime habit.

Exercise is a prescription you can’t find at a pharmacy, but one of the best “drugs” out there. Whether you are counting steps on a smart watch, spending 30 minutes on a treadmill, joining a workout buddy for a morning walk or getting a trainer to guide you toward your next fitness goal, the experts say it’s never too late, too little or too concentrated to be of benefit — just get moving.