As we enter the New Year, many of us are beginning to think about our resolutions for 2026. If one of your goals is to start exercising, you’re in the right place! I’m Dr. Lindsay Ogle, a board-certified obesity medicine physician, and I want to share my recommendations for starting or improving your exercise regimen this year.
Why Exercise is Important
Exercise is essential for overall health and well-being. While many people associate exercise solely with weight loss, it serves a much broader purpose. Regular physical activity can enhance cardiovascular health, decrease the risk of heart disease and stroke, improve body composition, strengthen muscles and bones, and maintain daily function as we age.
Moreover, engaging in regular exercise can lead to a longer life, a reduced risk of falls, improved metabolic health, and even better brain health, including a decreased risk of dementia. Importantly, it can also elevate mental well-being—when approached as a positive addition to your life, rather than a punishment.
Safety First
Before diving into a new exercise routine, assess whether it’s safe for you. Consider these questions:
- Do you experience chest pain or shortness of breath during exertion?
- Do you have joint pain or feel lightheaded or dizzy?
If any of these apply, I recommend consulting with your primary care doctor to ensure there are no underlying health issues that need addressing before starting an exercise program.
Start Small and Enjoyable
Once you’ve ensured it’s safe to exercise, begin with something attainable and enjoyable. Here are some recommendations to get started:
- Walking: Aim for 5-10 minutes, 1-2 days a week.
- Stretching: Dedicate 5-10 minutes, 2-3 days a week.
- Classes: Consider yoga, Zumba, or dance classes.
- Online Workouts: Find a YouTube video or fitness app to follow along with once a week.
Remember, there’s no one-size-fits-all approach. Choose activities that resonate with you and fit into your current lifestyle.
Building Consistency
Once you’re comfortable with your initial routine, gradually increase either the duration or frequency of your workouts. The goal for adults is a minimum of 150 minutes of physical activity per week, ideally spread out across the week.
Variety is Key
Incorporate different types of exercises into your routine:
- Cardio: Walking, swimming, cycling—whatever you enjoy.
- Strength Training: Bodyweight exercises, resistance bands, or light weights.
- Flexibility and Balance: Yoga or Pilates to enhance your balance and prevent falls.
If you feel overwhelmed, consider seeking guidance from a physical therapist or personal trainer to ensure you’re exercising safely and effectively.
Overcoming Barriers
Time is often cited as a significant barrier to starting an exercise regimen. However, investing time in your health will yield long-term benefits. Start with small time commitments and gradually increase as you feel more comfortable.
Home Exercise Programs
You don’t need a gym membership to stay active. Consider some effective home exercise programs, including:
1. Peloton App: Offers a variety of classes, including cardio, strength, yoga, and meditation, with options for various time commitments.
2. GLP Strong: created by an obesity medicine physician whom I admire and has been a mentor me. This program is specifically designed for individuals on GLP-1 medications. It requires just 20 minutes two times a week.
Conclusion
Starting your exercise journey in 2026 should be about enjoyment and health, not punishment or stress. By taking small, manageable steps and focusing on activities you love, you can create a sustainable routine that will benefit you for years to come.
Consider these questions as you embark on your journey: Is it safe for you to exercise? Are you enjoying it? How can we start with something attainable and work our way up to the minimum of 150 minutes, ultimately aiming for 300 minutes per week?
I would love to hear about the types of exercise you enjoy in the comments below! If you found this information helpful, please share it with someone who might benefit. You can also follow me on social media for more frequent updates, tips, and insights on Instagram and TikTok.
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