As 2025 kicks off, many of us are attempting to make goals for the upcoming year. A very popular goal is to “finally get myself into shape.” Thankfully, there are many ways to achieve goals like this nowadays—gyms in every town, home equipment, tons of fitness apps. The reasons we choose this goal vary. Some motivators are aesthetic, some to feel physically/mentally better, while others are more medical or simply wanting to try new hobbies. Whatever the motivation may be, I want to make sure with all my clients that they are building safe exercise programs that include measures to avoid injury. While every individual is different, I like to break down a few categories of people and what type of program may benefit them most.
For any individual who may have had a recent medical event (cardiac, stroke, etc.), I always prefer patients to get clearance from their doctor to start an exercise program and to make sure there are parameters in place for safety. (Is there a maximum blood pressure or high rate we should avoid?) It is also a good idea to make sure you have basic equipment like a blood pressure cuff and pulse oximeter/heart rate monitor to make sure you are within those set parameters. In the majority of cases, there is no reason an individual cannot start an exercise program, and it is actually very beneficial medically, mentally, and physically. Working with a trained exercise specialist who has experience working with patients in this category may also be a good idea just to get started. Physical therapists have special training in this category and have experience working in the medical field, with a background for building personalized exercise programs. Many experienced personal trainers also can guide clients in this category as well.
For an individual who has never started a workout program, sometimes joining a gym can be scary. Many gyms do have trainers to guide clients. I know many people who prefer to work out at home and start using basic exercise apps and follow programs. Whichever you choose, I always include the following components in my exercise programs to ensure the program is safe and mitigates injury risk.
Regardless of what type of workout you are doing, a proper warmup and cooldown are essential. Warmups can be five to 10 minutes and they help with reducing muscle stiffness, ensure muscles have enough oxygen and increase tissue flexibility, which all help prevent injury. Additionally, warmups gradually increase heart rate to decrease stress on the heart. Cooldowns keep blood flowing and allow one’s heart rate to gradually decrease. If you suddenly stop working out, it can cause lightheadedness from a rapid heart rate and blood pressure drop. Cooldowns can also help reduce muscle soreness the next day.
If you are “injury prone” or have recently graduated from or are currently in physical therapy, “prehab” exercises are a very important part of your general exercise program. Prehab exercises can look similar to rehab exercises but act as more of a warmup before the main portion of the workout. They ensure the right muscles are “turned on” to avoid muscular compensations and risk of injury. For example, if I have a running client who has a history of recurrent ankle sprains, I am making sure they are warming up before a run with prehab exercises directed at the ankle to limit risk of another ankle sprain. Committing to a few minutes of prehab can save you a lot of heartache, pain and money as opposed to injuring yourself again and paying for imaging, doctor visits and more physical therapy.
Otherwise, a general exercise program should include basic mobility and strengthening exercises. Mobility exercises make sure our joints have enough movement to allow muscles to work to their fullest effect. Once mobility is established, muscles are at a more optimal position to perform, which is essential to gain strength. Strengthening-specific exercises can look different based on the setting. One can use resistance bands, free weights/dumbbells, machines, etc. The sets and repetitions also depend on patient goals. Some choose to focus on a gradual strengthening program with the focus of progressive overload. Others want to improve muscle power with plyometrics. Sometimes, both are necessary. For example, a program for runners should include endurance training, a strengthening program and plyometrics to achieve optimal performance.
At the end of the day, there are infinite ways to exercise. Every person is different with different needs and goals that will dictate what their exercise plan should be. A big tip from me is to start with an exercise that you enjoy and can stick to. If you still feel lost or could use a professional consult, reach out to a local physical therapist or personal trainer and ask about a personalized exercise program. Happy training!
Not sure where to start? Book a consult with your friendly neighborhood physical therapist.
Jenny Buchbinder, is a local private physical therapist and owner of Next Step PT. She specializes in general orthopedics for adults and teens, pelvic floor specialist, pregnancy and postpartum, running gait analysis and more. For a free PT consultation or more information, contact [email protected]
