How to successfully kickstart your fitness journey in the new year

“If you have never exercised, it’s best to seek out a professional in your area who specialises in training older adults,” she says.

“Remember to start with a small amount and build up slowly to avoid injury.”

Spiers also encourages people to be mindful of their limits, especially when it comes to pre-existing conditions and injuries.

“If you have a previous injury, make sure you tell your fitness professional,” she explains.

“Movement of any kind is perfect. You cannot hurt yourself by moving. Work on mobility by walking more on uneven surfaces to build up your mobility. Core strength will assist in keeping you more balanced and upright, as well as assist in supporting your overall health. Try pilates or yoga classes – gently.

“Some exercise that includes weight training and cardiovascular-based training will help to maintain muscle mass, promote flexibility and feelings of wellbeing. Picking up a moderate weight-based training program will assist in getting you stronger and avoiding osteoporosis or indeed helping to reverse the severity of this condition with a two-to-three times a week strength-training program.”

While motivation tends to soar at the beginning of the year, fueled by New Year’s resolutions and a sense of fresh starts, it can gradually diminish as the weeks pass by. The initial surge of enthusiasm may encounter obstacles, and the reality of consistent effort and patience sets in. Results from dedicated work may not be immediately apparent, leading to potential frustration.

During this phase, it is common to experience days when the drive to put in the effort diminishes. The initial excitement may give way to fatigue or a sense of monotony. However, it’s crucial to recognise that this is a natural part of any long-term pursuit.

When it comes to maintaining motivation, Spiers finds running in packs the best.

“If you find an activity or group that is like-minded, you can enjoy your journey so much more,” she says.

Wright agrees and says “exercise is much easier when you have a friend”.

“This might mean sharing a commute or just sharing a commitment to attend. Research shows that when embarking on a new fitness regime with social connections, the retention to the activity is much greater. Ask your friends what activity they enjoy doing and give it a go,” she says.

Wright also suggests injecting some fun into your new exercise routine as “any activity associated with joy or fun will ultimately mean that we commit to it”.

“Take time to think about the things that you have done (or would like to do) that you found fun,” she suggests.

“This might mean re-joining a sport you once played. Many sports clubs have modified programs for older adults. It might mean joining a dance club. Whatever has made you laugh in the past, will bring you joy again.”

Embarking on a journey to get fit in the new year involves recognising the importance of staying active through regular exercise, which is crucial for maintaining health and independence as you age.

From hiking in nature to embracing weight training, the path to fitness can be tailored to your interests and needs.

As you take gradual steps toward your fitness goals in the 2024, the aim is to make exercise a source of joy and sustainability in your life. This transformation is even more achievable when supported by a community that shares your enthusiasm and journey towards fitness.

So, step by step, weave exercise into your daily routine, and let the support of a like-minded community make your quest for fitness in the new year both enjoyable and enduring.