Making a Fitness-Focused New Year’s Resolution

December 26, 2022

woman and man on treadmill

If you’re making a fitness resolution for the New Year, you’re not alone: Each year, “getting healthier,” “improving fitness” and “exercising more” rank among the most popular ones. And while the team of orthopedic specialists at Orlin & Cohen applauds any individual who’s trying to get more physically fit, we want to make sure you stay safe, too, so we’re sharing these simple steps to help you remain injury-free in 2023—and beyond.

Fitness New Year’s Resolutions

One of the great things about making a fitness resolution is there are so many things you can do to make it happen. Along with resolving to do things like get enough sleep, eat healthier, and drink more water, you also can incorporate one (or more) activity into your fitness routine.

Play a sport

While golf remains one of the most popular sports for adults, others are beginning to attract new devotees all the time. Badminton and pickleball have recently exploded in popularity. Fun and easy to learn, these noncontact sports are great ways to support a healthy lifestyle with minimal risk—but there’s still a risk of injury from overuse. Other sports gaining in popularity? Rock climbing, roller derby, martial arts, and kickball.

Work out

From cardio to CrossFit, strength training to spin cycling, and yoga to Zumba, there’s a workout routine for just about everybody. And many of them you can do at home—with or without a virtual instructor—and with things you already have around. The key is finding what you like, what fits your current fitness level and lifestyle: the less “work” your workout is, the greater the chance you’ll stick with it.

Move more

Not running out to the nearest pickleball court or joining the gym? Whether it’s taking the stairs or walking the dog, there are still simple things you can add to your daily life that will have you moving more and achieving your fitness goals. Here are 10 easy ways to add more movement to your everyday life.

How to Avoid Common Athletic Injuries

Whether you’re playing a sport, working out, or just planning to move more, here are three simple precautions you can take to help you avoid the most common athletic injuries.

Start out slowly

There’s nothing wrong with starting small, especially if you’re making a lifestyle change and weren’t a regular exerciser in the past. Your body needs time to build up strength and endurance—and you need time to adjust to living a more active life. Starting slowly also lowers the chance you’ll overdo it while allowing you to assess your fitness level.


Take time to warm up and stretch before physical activities—and cool down afterward. Adding stretching exercises to your daily fitness plan (whatever that may be) can improve your flexibility and the range of motion in your joints. The better your range of motion, the less likely you’ll get injured.

Listen to your body

Remove the phrase, “No pain, no gain” from your vocabulary. If you’re in pain or holding your breath, you need to slow down or lessen the load. Take time off: allow one day per week for rest so your body can recover.

But even if you do all these things, there is still a chance you may get injured. If you do, request an appointment with one of Orlin & Cohen’s fellowship-trained orthopedic specialists. Our network of offices is open seven days a week so it’s easy and convenient to get the care you need with same-day appointments and walk-in, after-hours care.

Want to learn more about sports-related injuries? Read our blog on common athletic injuries and how to prevent them.