A 2026 Guide to Staying Healthy Physically

By Dr. Adam Bitterman, Orthopedic Surgeon

Every year, individuals set resolutions to get in better shape and prioritize their health. This is a fantastic goal, and patients are often reminded that the human body is truly designed for movement. Consistent physical exercise isn't just a recommendation; it's a cornerstone of overall health and well-being, with its profound benefits frequently underscored by medical professionals.

When providing advice on preventing running injuries, it is consistently highlighted that running is a wonderful way to stay active, both physically and mentally. This sentiment extends to nearly every form of exercise. Exercise is often cited for its benefits to cardiovascular health, bone strengthening, and significant mood improvement. The advantages are far-reaching, contributing to a robust cardiovascular system, mitigating the risk of chronic diseases, and bolstering mental resilience against stress and anxiety. Even for expectant mothers, staying active during pregnancy is hugely beneficial for both the mother and the baby, helping to improve mood, reduce back pain, and aid sleep.

However, as important as exercise is, performing it safely and effectively is equally vital. A frequent caution is against overdoing it. In fact, a common mistake observed in runners is doing too much, too soon. This principle of gradual progression is vital, whether one is just starting a new routine or returning to activity after a break. As is often advised, avoid attempting to go from zero to 100 on day one. Even when exercising in challenging conditions, like hot weather, staying active is important year-round. However, exercise during hot weather requires extra precautions. The consistent message is to be consistent, but also to be mindful.

A truly comprehensive exercise regimen should incorporate several key elements. First, proper footwear is incredibly important for preventing injuries. Cross-training – integrating activities like cycling, swimming, or strength training – is also stressed. This is crucial because it helps strengthen muscles that aren't primarily used in one's main activity. Strength training, in particular, is strongly advocated for; it builds stronger muscles and bones that can better withstand the impact of higher-impact activities. Furthermore, listening to one's body is non-negotiable. If something hurts, the advice is always not to push through it. Finally, a proper warm-up to prepare muscles and a cool-down with static stretching to improve flexibility are absolutely essential components of any safe exercise session.

In summary, physical activity isn't just an option; it is a vital component of a healthy, fulfilling life. By embracing a balanced approach that prioritizes consistency, proper technique, and bodily awareness, individuals can unlock a myriad of benefits that extend well beyond just physical prowess.

Key Principles for Physical Exercise:

Here are some important points regarding physical exercise:

Holistic Health Benefits: Exercise significantly improves cardiovascular health, strengthens bones, and genuinely boosts mental well-being and mood, leading to a higher quality of life and potentially a longer lifespan.

Gradual Progression is Key: It cannot be stressed enough: avoid doing "too much, too soon." Start slowly and gradually increase intensity and duration to prevent injury and ensure adherence, as rapid increases often lead to burnout or injury sidelining participation entirely.

Comprehensive Approach: Incorporating cross-training and strength training is always advised, along with ensuring proper footwear to support all muscle groups and reduce injury risk. This ensures a well-rounded fitness that supports all daily activities.

Listen to Your Body: This is non-negotiable: pay attention to pain signals. Rest when needed, rather than pushing through discomfort, to prevent more serious injuries; ignoring pain can turn a minor ache into a chronic problem.

Preparation and Recovery: Always include dynamic warm-ups before activity and static stretching cool-downs afterward for optimal performance and flexibility – it's crucial for injury prevention and maximizing the benefits of each exercise session.

Dr. Adam Bitterman is an orthopedic surgeon in Huntington for Northwell Health.