Tips to safely start a workout routine
Fitness
St. Joseph’s/Candler health educator discusses best practices for novice – and advanced – fitness enthusiasts
It’s that time of year again when many of us get back in the gym after a hiatus – whether that’s a couple of months, a couple of years or maybe never.
If it’s your goal to routinely work out this year, either in a gym like the St. Joseph’s/Candler Wellness Center or at home, being smart and safe with a workout routine is important.
“Safety is always the No. 1 priority regardless of any fitness level from advanced to beginner,” says DeJuan Hathaway, health educator with the Wellness Center. “The rule of thumb is if you are hurt, you can’t train, and if you can’t train, you can’t get better. You always want safety on the forefront of any workout program.”
So to help you get started and stay safe working out in 2025, Hathaway offers these tips.
Do an assessment first
At the Wellness Center, our experts do a beginning assessment with each client. This is an opportunity to discuss goals, medical history and level of fitness and functionality. We’ll check your BMI, flexibility and other components of fitness to help create a baseline so you can safely get started, Hathaway says. This is also an opportunity to have our team show you around the facility and how to safely use the machines and free weights.
If you are working out from home, you can call the Wellness Center with questions or do a self-assessment in which you also consider your goals and fitness capabilities.
And, it’s always important to consult with your physician before starting any form of exercise.
Where to begin
“You got to have some sort of idea of where to start,” Hathaway advises. “If you don’t have an idea of where to start, you are going in blind and that’s when injuries can happen.”
That’s where a baseline and individualized wellness plan from the Wellness Center can help.
Everyone is different and has different goals. If you are getting back in the gym or new to working out, you may want to start with cardio machines – or taking a walk around the neighborhood – to get started. This will help get your heart rate up and shed some pounds, and who couldn’t use that following the holidays?
Hathaway also suggests incorporating free weights or, especially for those with limited range of motion, weight machines.
“You need strength training for day-to-day movements and cardio to sustain energy. I always tell people to have a good balance of both,” Hathaway says.
You should also stretch before and after your workout. Prior to exercising, Hathaway suggests dynamic stretching, which is faster movements to warm up your muscles. Afterwards, do more static stretches, which is holding stretching positions for 10, 20 or even 30 seconds to help cool down your muscles.
Other helpful tips for the best you in 2025
- Dress comfortable when exercising
- This includes wearing proper footwear
- Stay hydrated – before, during and after your session
- Get plenty of sleep
- Find some time to clear your head and focus on your mental health
“It’s more than cardio, strength and diet. It’s a holistic approach to wellness,” Hathaway says. “That mental portion is often overlooked, yet so important.”
Another thing is to stay consistent and remember weight loss – if that’s your goal – is a gradual process.
“I always say losing weight is like getting out of debt. It’s easy to get into but takes longer to get out. It’s the same approach with fitness,” Hathaway says. “You have to look at it as a self-journey. You can’t compare yourself to someone else. This person may have lost 10 pounds in two weeks, yet you’ve only lost two pounds. That’s still a win for you. Small wins add up. Don’t over look your own personal progress.”
About the St. Joseph’s/Candler Wellness Center
If you are looking for a place to work out, consider the Wellness Center at Candler Hospital. We offer all the amenities you’d expect from a gym, plus personal training, group fitness classes, nutritional counseling and lectures, as well as massage therapy. Call 912-819-8800 to join or visit our website for more information.