The start of the year can bring big goals to dive headfirst into new, and often vigorous, workout routines. While exercise is an important factor in healthy living and longevity, when the body is not properly prepared, there can be a significant risk of injury.
Sudden spikes in activity, unfamiliar exercises, and pushing too hard too fast are common ways that may cause injuries to well-intentioned exercisers.
Rebecca Rajfer, MD, an orthopaedic surgeon at Loma Linda University Health, says that preparing the body for New Year’s workouts should be focused on doing things gradually and properly.
“Simple steps like warming up, building strength gradually, and using proper protective gear can help support muscles, joints, and bones as they adapt to increased activity,” Rajfer says.
Always stretch first
One of the most important ways to prevent injury, especially when starting a new workout routine, is taking time to properly warm up and stretch. This is particularly important for anyone jumping into working out for the first time in a while.
“Stretching shouldn’t be optional; it’s a necessary step before any physical activity,” Rajfer warns.
As the body ages, muscles and tendons lose some of their elasticity, increasing the risk of injury. Simple recreational activities can lead to serious injuries like torn Achilles tendons and hamstrings, often because people skip proper preparation.
Taking a few extra minutes to stretch can make a significant difference in keeping muscles healthy and injury-free.
Avoid being a ‘weekend warrior’
A common phrase in orthopedics, ‘weekend warrior,’ refers to injuries when someone jumps into intense physical activity without proper conditioning.
“Going big the first time someone gets back into exercising, which is especially common around the start of the year, significantly increases the risk of injuries,” Rajer says.
Rather than pushing the body with intense workouts right from the start, it’s safer to approach working out with a slow and steady mindset. Consistency, not intensity, is what helps the body adapt safely over time.
Additionally, to reduce risks of injury, Rajfer recommends mixing up activities and focusing on variety, such as yoga, hiking, cycling, light jogging, and strength training.
Don’t skip protective gear
Wearing proper protective gear can help prevent serious injuries. No matter the activity, taking basic safety precautions can make a significant difference.
“For cyclists, helmets are nonnegotiable and should be worn every time. For those exercising outdoors, at night, or in low-light conditions, invest in high-visibility or reflective clothing, as well as flashing lights, to reduce the risk of being struck by a vehicle,” Rajfer says.
And remember, protective gear isn’t limited to helmets and visibility tools. Wearing sunscreen to protect the skin is still an important part of overall health.
Spend time strength training
Weight-based exercise helps strengthen bones and can lower the risk of osteoporosis, making it a key component of long-term musculoskeletal health. Beyond bone strength, resistance training helps balance muscle groups, which can reduce the likelihood of future injuries by improving stability, coordination, and overall body control.
Additionally, strength training doesn’t have to mean lifting heavy weights or pushing to extremes.
“Wearing light ankle or wrist weights while walking or doing basic biceps curls can be effective,” Rajfer says.
“The goal is to build strength in a safe, manageable way that supports everyday movement.”
A good rule of thumb for strength training is that if muscles aren’t sore after a workout, it may not be stimulating muscle growth, but soreness should never be excessive or painful.
Rajfer also highlights the importance of recovery, recommending rest days between more intense strength-training sessions, so muscles have time to repair and grow.
Hydration matters
Staying hydrated during and after exercise plays an important role in keeping the body functioning well. When the body is dehydrated, muscles are more likely to feel tight or exhausted, which can increase the risk of strain or injury.
Hydration helps maintain adequate blood volume, which supports healthy circulation and allows oxygen and nutrients to be delivered efficiently throughout the body. Muscles are made up largely of water and rely on proper hydration for essential processes such as nutrient transport, waste removal, and temperature regulation.
“During exercise, the body loses fluid through sweat, and replacing those fluids helps keep muscles working as they should,” Rajfer says.
Adequate hydration can also help reduce muscle stiffness, fatigue, and soreness after physical activity.
It’s always the right time to start a workout regimen, but doing so in a safe way can potentially prevent serious injury.
