Fitness
New Year’s Fitness Goals: Avoid These Common Mistakes
A new year usually brings new fitness goals, fueling spikes in gym memberships and social media feeds filled with workout selfies. Yet, just as quickly as this wave of motivation appears, it usually recedes.
Why does this cycle repeat itself year after year? Well-meaning individuals often start with intense, all-or-nothing approaches that are difficult to sustain, fitness experts say. Life gets in the way, motivation wanes, and the pressure to see immediate results leads to burnout.
A commitment to fitness is a common challenge, and finding a solution is crucial for long-term success, according to Steven Hale, M.D., a primary care sports medicine physician with Baptist Health Orthopedic Care. To get expert advice on this topic, award-winning journalist Johanna Gomez hosted a new Baptist Healthtalk podcast featuring Dr. Hale.
He emphasizes that the most effective plan is one that fits into one’s life seamlessly.
“If it’s in your schedule every day, then you’re going to have to do something active,” Dr. Hale explains. “Whether that’s mobility, maybe you only have 20 or 15 minutes to stretch. Maybe you have an hour this one day because you got off work early. Now you can do some more strength training and maybe some increased cardio.”
This approach shifts the focus from overwhelming daily workouts to simply incorporating movement into your daily schedule. Building on this foundation of practical advice, Dr. Hale answered some of the most common questions about starting a new fitness routine.
I haven’t worked out in a long time. What’s a good way to start without getting overwhelmed or injured?
Dr. Hale: It really depends on your previous activity level and experience with exercise. Someone who was a college athlete or has a lot of experience can probably go back to the gym, start with lighter weights, and build from there. For someone who is less experienced or doesn’t enjoy the gym environment, I often recommend starting at home. You can look up fun follow-along exercise videos on platforms like YouTube.
Classes can also be a great option for those new to exercise, as they provide guidance from instructors. Personal trainers are another fantastic resource if they fit your budget. The key is to start slow to minimize your risk of injury. Don’t go too hard in the beginning. The first few workouts might not feel great as you get back in shape, so making it fun and enjoyable will help you stick with it longer.
Diet and exercise are both important, but which one should I focus on more if I want to see results?
Dr. Hale: As a doctor, I have to say they go hand-in-hand; I can’t recommend one without the other. Diet is just as important, if not more important, than exercise when it comes to seeing results quickly. In the short term, diet probably has a slight edge. We often talk about creating a calorie deficit for weight loss, which means the calories you consume should be less than the calories you burn.
It’s much easier to consume calories than it is to burn them. A single high-calorie meal can easily undo the effort of an hour-long workout. However, for long-term health, diet and exercise are equally important. What you put into your body for nutrients is just as vital as staying active. Instead of overhauling your entire diet at once, which is hard to stick to, try making one small, manageable change each week. For example, cut out one specific snack food or fast-food meal. This slow progression helps you build sustainable habits.
How do I know the difference between normal muscle soreness and an actual injury?
Dr. Hale: It’s a great question because many people enjoy the feeling of being sore after a good workout — it’s like a victory. Soreness is typically a dull ache that you feel after exercise, and it usually goes away within a few days. Pain that should concern you is more severe. On a pain scale of one to ten, anything greater than a three is something to pay attention to.
Concerning pain might also be sharp, or you might have felt a ‘popping’ sensation during your workout. Other warning signs include mechanical symptoms like a joint feeling unstable or locking up. These are more serious symptoms that indicate you should probably see an orthopedic specialist. It’s important to listen to your body and not push through sharp or worsening pain.
The phrase “no pain, no gain” is very popular. Is it true that I need to push through pain to make progress?
Dr. Hale: That is one of the first myths I address in my practice. The “no pain, no gain” philosophy is not a good approach for orthopedic health. If you feel pain, it’s a sign that there is inflammation in that area. Pushing through that pain will only worsen the inflammation and delay your recovery.
Instead of pushing through it, pain is a signal from your body to rest or modify your activities. Give the affected area time to heal and for the inflammation to calm down before you return to that specific exercise. If you continue to push through pain, you risk causing the issue to last longer or become more severe. You can likely push through discomfort that is less than a three out of ten on the pain scale, but anything more than that requires attention.
I want to stay consistent, but I’ve heard working out every day is bad. How often should I be exercising?
Dr. Hale: This depends on how you define ‘workout.’ If you’re doing intense strength training where you are really stressing your muscles, those muscles need time to recover. Overtraining can lead to inflammation, pain, and a higher risk of injury. In that case, you need to build recovery days into your schedule.
However, you can and should do something active every day. I recommend having something in your schedule daily because it makes it harder to use excuses and push it off. We can think of these as ‘mobility days’ versus ‘strength days.’ A mobility day could be stretching, yoga, or going for a walk. A strength day involves more intense activity like lifting weights or jogging. For example, a good plan could be three or four strength training days per week with active recovery like walking on the other days. This way, you are moving your body every day while still giving your muscles time to recover. Any activity is beneficial.
SIOUX FALLS, S.D. (Dakota News Now) – Finding time to work out as a mom with young kids can be a challenge in itself, especially when you’re new to an area and don’t know where to start. However, a new fitness option strolled into Sioux Falls today. iStroll offers moms the chance to work out and meet other moms all while their kids can play or even join alongside them.
iStroll is a national organization that has more than 35 locations in the country but this is the first time one opened in South Dakota. It’s a full body workout that incorporates dumbbells, body weight, and jogging strollers when the weather’s nice.
“I found iStroll in Oklahoma and fell in love,” said Kelsi Supek who started the affiliate in Sioux Falls. “We made friends. It became our entire social network. The kids loved it and then we moved to Arizona during COVID. And all the moms were stuck at home. They were inside with our kids and lonely, honestly. And we were like, why can’t we start an iStroll and be out at the parks with the kids every day? And it took off.”
When Supek moved to Sioux Falls, she was encouraged by her family to start an affiliate and own it herself.
“Gym daycares did not work out for my children,” said Supek. “I would get 10 minutes into a class and then I’d have that person trying to knock outside the yoga studio going, Can I have Kelsey and her kids screaming in daycare? And it just didn’t work for us. So at iStroll they could be with me or I could be breastfeeding the baby as I was teaching in class.”
Classes are planned to continue each Wednesday and Friday at We Rock the Spectrum and First Presbyterian Church. For a full schedule for January and February, you can look at their Facebook. The first class is also free and memberships are for the whole family.
“Letting the kids see you work out is, it’s similar to homeschooling where like, you know, how are they going to love working out if they don’t see you working out,” said Kelly Jardeleza, a stay-at-home mom of three kids. “Whereas at other gyms they put them in a room and they don’t get to watch you. And how are you going to inspire them if they’re not watching you do it?”
Copyright 2026 Dakota News Now. All rights reserved.
There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
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Jan 6 (Reuters) – The U.S. Food and Drug Administration said on Tuesday that it will limit regulation of wearable devices and software designed to support healthy lifestyles, issuing new guidance to clarify its regulatory approach.
The guidance, along with comments from FDA Commissioner Marty Makary, adds to existing policy that classifies low-risk wellness tools, such as fitness apps and activity trackers that encourage exercise, as non-medical devices exempt from stringent regulation, provided they do not make claims related to disease diagnosis or treatment.
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“We have to promote these products and at the same time, just guard against major safety concerns,” Makary said in an interview with Fox Business about artificial intelligence software such as ChatGPT, adding that “if people are looking up a symptom on an AI-based tool, let’s have that conversation when they come in to see their doctor or do a virtual visit.”
“We want to let companies know, with very clear guidance, that if their device or software is simply providing information, they can do that without FDA regulation,” Makary told Fox Business.
“The only stipulation is if they make claims of something being medical grade … like blood pressure measurement. We don’t want people changing their medicines based on something that’s just a screening tool or an estimate of a physiologic parameter.”
The agency also sent out a broader warning to consumers about the risks posed by unauthorized devices.
Reporting by Puyaan Singh in Bengaluru; Editing by Peter Henderson and Sherry Jacob-Phillips
Our Standards: The Thomson Reuters Trust Principles.
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