Expert Fitness Advice for 2022: A Comprehensive Guide

As we navigate life through another year of pandemic challenges, many of us might find it more difficult to stay on track with our fitness goals. The strain of recent years can make it challenging to prioritize exercise and maintain a healthy diet. However, with a new year comes a fresh opportunity to reset, refresh, and redefine your journey to fitness and wellness.

Workouts Built Just For You

The Future platform provides a seamless fitness ecosystem designed to elevate your workouts. This program connects you with your own personal trainer who customizes your workout routines to fit your needs, texts you daily to keep you motivated, and helps you stay consistent with your goals. Whether you’re looking to build strength, improve endurance, or lose weight, a personalized plan can significantly enhance your fitness journey.

Put in a Daily Effort

Dr. Robert Lahita, director of the Institute for Autoimmune and Rheumatic Disease at St. Joseph's Health, emphasizes the importance of daily physical activity, stating, “As we age, exercise is of particular importance. It doesn’t mean you need to run marathons or participate in Spartan races. The focus should be on a daily effort to work the body in a way that benefits the biological soul.”

Use the Right Gear

Making the right investment in the right gear is crucial for your fitness journey. Dr. Mehgan Susek, a podiatrist and wound care specialist, advises, “Many New Year's resolutions revolve around being more active, and having the right support for that activity can help prevent injuries and keep you on track for your goals.” Dr. Susek emphasizes the importance of selecting shoe gear that’s designed for your chosen sport or fitness activity and replacing shoes or inserts when they show signs of wear. Ignoring foot or ankle pain can lead to further complications, so it's important to seek help from a healthcare provider if you experience any aches or injuries.

Tune Into Your Motivation

Rachel Tavel, a doctor of physical therapy and certified strength and conditioning specialist, encourages us to tap into our intrinsic motivation. “It’s so easy to come up with reasons not to work out on any given day, but try not to talk yourself out of it. If you need motivation, take a moment to reflect on how you feel physically and mentally after your next workout. Do a ‘before’ and ‘after’ assessment, capture it in writing, and then use it as your motivation the next time you’re wavering. Sometimes, the best time to exercise is the only time you have. So, go ahead, do it for the version of you waiting on the other side of the workout.”

Focus on the Feel, Not the Look

Dr. Jaspal Singh, a triple-board certified physician specializing in physical medicine and rehabilitation, suggests focusing on short-term goals of how you want to feel instead of how you want to look. “When we focus only on the outward benefits of exercise rather than the health benefits, these goals fall through. Instead, try focusing on the improved physical and mental well-being you experience from regular exercise. Physical activity that increases your heart rate improves blood flow, and a well-oxygenated brain is a healthy brain.”

Do It for Your Brain Health

Phillip Stieg, a board-certified neurosurgeon, highlights the benefits of exercise for brain health. “Physical activity that increases your heart rate improves blood flow, and a well-oxygenated brain is a healthy brain. Regular exercise can also help maintain your brain’s volume, it slows down the shrinkage that’s a natural part of aging and increases the size of the hippocampus, which is involved in verbal memory, learning, and emotions. Exercise has been shown to lower the levels of the stress hormone cortisol, which can speed up the aging process. Aim for 30 minutes of low-impact activity on most days, with a moderate intensity that gets your heart rate up to 120 beats a minute, adding in stretching and balance routines to stay flexible and steady on your feet.”

Value Your Time

Dr. Micah Eimer, an experienced general cardiologist, emphasizes the importance of finding time for yourself. “I talk to patients all day about the importance of exercise, and the most common excuse I get is ‘I don’t have time’ or ‘I’m too busy.’ I pose the following question: ‘What if Steve from accounting randomly wanted to meet with you next Wednesday for 45 minutes? Most patients say they would take the meeting. I then point out that they would make time for someone else but can’t find time for themselves to exercise. Be more judicious with your time—make an appointment with yourself in the same way you’d accept an appointment with Steve.’”

The Movement Matters More Than the Outcome

Sabrena Jo, the senior director of science and research at the American Council on Exercise (ACE), explains the unique genetic impact on fitness outcomes. “I just read this new fascinating study on how our genes affect our fitness outcomes. This connection can help us all realize that unique gene expression makes us one of a kind, so we shouldn’t get hung up on comparing ourselves to others. Regular exercise improves health and fitness and we don’t have complete control over how our bodies will respond. These findings open us up to enjoying movement more while focusing less on the outcomes.” Dr. Jo emphasizes, “Finding ways to incorporate physical activity into your lifestyle, whether it’s structured exercise or spending less time sitting, should be a function of how well it suits your values and preferences, and less about appearance or performance outcomes. Improved health will result from consistent participation in physical activity regardless of your genetics.”