5 Science-Backed Tips to Restart Your Exercise Program
As the days get longer and the weather warms up, it's the perfect time to shake off winter and get moving again. Just 30 minutes of walking a day can boost your mood, improve joint mobility, and increase overall energy. Whether you're restarting an old routine or building a new one, we're here to support your health goals every step of the way.
1. Start Slow and Build Gradually
Sudden, intense activity can lead to injury. The American College of Sports Medicine recommends starting with low-impact activities like walking or swimming and gradually increasing intensity.
ACSM Guidelines
2. Set SMART Goals
Specific, Measurable, Achievable, Relevant, and Time-bound goals help you stay motivated and consistent.
CDC SMART Goals
3. Warm Up and Cool Down
A few minutes of gentle movement before and after your workout reduces soreness and lowers injury risk.
NIH Warm-Up Recommendations
4. Incorporate Strength Training
Strength training twice a week improves joint stability and reduces chronic pain.
NIA Strength Training Tips
5. Listen to Your Body
Mild soreness is normal—sharp pain is not. Recovery is just as important as activity.
Mayo Clinic: Preventing Exercise Injuries
Source: Napa Valley Orthopedic Medical Group