A new year or even a new month often brings renewed motivation, clearer intentions and a chance for a mental and physical reset. But when it comes to exercise, experts say the goal should not be perfection.

Instead, people should focus on building a routine that is realistic, flexible and sustainable.

That was the message from Dr Mohd Aizuddin Bin Sahak, Consultant Sports Physician at Columbia Asia Hospital Puchong, who told PP Health Malaysia (PPHM) in an exclusive Q&A that a gradual approach is the safest way to restart physical activity after a break.

“A sustainable restart matters more than perfection,” Dr Mohd Aizuddin said. “Instead of aiming for an all-or-nothing approach, people should focus on gradually rebuilding an exercise routine they can actually maintain.”

Start with a simple check of your current fitness

Dr Mohd Aizuddin said people do not need complicated tests to figure out where to begin.

“Observe how quickly you become breathless when walking briskly or climbing stairs,” he said. “Assess how many push-ups or squats you can perform with good technique, and notice your flexibility during everyday movements such as bending or reaching.”

“These simple observations help guide a sensible starting point without unnecessary complexity,” he added.

Doing too much too soon is the biggest beginner mistake

He warned that one of the most common mistakes after a long break is trying to do high-intensity workouts, heavy lifting or daily exercise right away.

“Doing too much too soon is the biggest beginner mistake,” he said. “This approach often leads to excessive muscle soreness, fatigue, or injury, which quickly undermines motivation.”

A safer starting point is simpler and more manageable.

“A safe beginner routine should prioritise simplicity, regularity and gradual progression,” he said. “Starting with 20 to 30 minutes of activity, three to four times per week, is usually sufficient.”

He added that rest days are just as important as workout days because they allow the body to recover and adapt.

Moderate intensity is the sweet spot

Beginners generally do best exercising at a moderate level, Dr Mohd Aizuddin said.

“You should feel your heart rate increase and break a light sweat, but not reach the point of complete exhaustion,” he explained. “Being able to speak in short sentences during exercise is a useful guide.”

Mild soreness can be expected in the early stages, but ongoing exhaustion is not normal.

“It is equally important to recognise signs of overtraining,” he said. “Ongoing fatigue that does not improve with rest, muscle soreness lasting several days, declining performance, sleep disturbances, or persistent irritability can all indicate excessive training.”

Other warning signs include frequent minor injuries, an unusually high resting heart rate, or feeling exhausted during easy sessions.

Simple routines can work very well

For beginners, a walk-and-bodyweight routine is a practical place to start.

“Begin with a five-minute walk to warm up, followed by 10 to 15 minutes of brisk walking at a pace that feels challenging yet manageable,” Dr Mohd Aizuddin said. “This can be followed by a short bodyweight circuit, such as eight to ten squats, eight wall or knee push-ups, and a 20-second plank, repeated once or twice.”

He said the session should end with a slower walk and light stretching.

“An effective warm-up should include five to ten minutes of light movement to gradually raise heart rate, followed by dynamic stretches that resemble the planned activity,” he said. “Cooling down involves slowing the pace to allow the heart rate to return to baseline, then performing gentle static stretches and relaxed breathing to support recovery and reduce stiffness.”

He also said simple equipment such as resistance bands or light dumbbells can be useful.

“They are affordable, versatile, and joint-friendly,” he said. “They allow controlled movement while building strength and stability with minimal injury risk.”

Showing up matters more than early results

In the first few weeks, Dr Mohd Aizuddin said the main goal should be consistency rather than dramatic changes.

“In the first few weeks, the most realistic goal is consistency rather than dramatic results,” he said. “Exercising two to four times per week, completing sessions comfortably, learning correct technique, and finishing workouts feeling energised are meaningful early successes.”

At this stage, habit-building and injury prevention matter more than performance numbers.

“Motivation is easier to maintain when exercise feels manageable and enjoyable,” he said. “Choosing preferred activities, setting small achievable goals, and acknowledging simple wins can help sustain momentum.”

Since motivation naturally changes, he added, building a routine is more important than waiting to feel inspired.

Tracking progress does not need to be complicated

Dr Mohd Aizuddin said people can keep progress monitoring simple.

“Tracking progress does not need to be complicated,” he said. “A simple log noting the activity, duration, and how it felt is often enough.”

Small improvements such as easier breathing, better movement quality or quicker recovery are valuable signs that the body is adapting well.

Know when to stop and seek help

While some discomfort is normal, certain symptoms should never be ignored.

“Chest pain, tightness, unusual shortness of breath, dizziness, fainting, or irregular heartbeats during exercise should never be ignored,” Dr Mohd Aizuddin said.

“Ongoing joint or muscle pain, unresolved swelling, worsening symptoms with activity, or exercise affecting sleep and daily function are also reasons to seek assessment from a sports physician.”

His advice for anyone restarting exercise is simple: keep it manageable, stay consistent and build gradually.

“Small steps, smart moves and showing up count more than fancy workouts,” he said. Here’s to a strong, safe start to your year or any time of the year.

The health and medical information in this article was contributed by Dr Mohd Aizuddin Bin Sahak, Consultant Sports Physician at Columbia Asia Hospital Puchong