As many people look to make 2026 the year they return to regular exercise after a long break, experts are urging caution, consistency, and smart planning to avoid injury and burnout.
According to Orthopedic Surgeon Dr. Michael Dakkak, DO, sports medicine, Cleveland Clinic Weston Hospital, taking a gradual and structured approach is key to building long-term fitness safely.
“One of the biggest mistakes people make when returning to exercise is doing too much, too soon,” says Dr. Dakkak. “The goal should be sustainable progress, not quick results.”
Dr. Dakkak emphasizes that easing back into exercise is essential. He recommends starting with low-intensity activities for short durations and gradually increasing workload over several weeks.
“Consistency matters far more than intensity,” he explains. “Regular, moderate exercise is much safer and more effective than occasional high-intensity workouts.”
He also stresses the importance of proper warm-ups and cool-downs, noting that dynamic warm-ups prepare the body for movement, while gentle stretching afterward supports recovery.
To reduce the risk of injury, Dr. Dakkak advises focusing on proper technique and choosing low-impact activities such as walking, swimming, or cycling when first returning to exercise.
“Strength training is also crucial,” he says. “Building muscle around the joints improves stability and reduces strain.”
Supportive footwear designed for specific activities, along with proper nutrition and hydration, also play a vital role. Adequate intake of calcium, vitamin D, and protein helps maintain bone strength and muscle recovery.
Injury prevention should be a core part of any return-to-exercise plan. Dr. Dakkak recommends increasing exercise intensity or volume by no more than 10% per week and incorporating cross-training to avoid repetitive strain.
“Rest and recovery are not optional,” he adds. “Scheduling rest days and getting enough sleep are just as important as the workouts themselves.”
Regular flexibility and mobility exercises can further reduce stiffness and improve overall movement quality.
Dr. Dakkak advises people to listen closely to their bodies and watch for warning signs such as sharp or persistent pain, swelling, bruising, joint instability, unusual fatigue, or dizziness.
“Pain that lasts more than a few days, sudden loss of strength or movement, or symptoms that worsen despite rest are clear signals to seek professional support,” he says.
With a thoughtful approach and expert guidance, returning to exercise in 2026 can be both safe and rewarding—laying the foundation for long-term health and resilience.
About Cleveland Clinic
Cleveland Clinic is a nonprofit multispecialty academic medical center that integrates clinical and hospital care with research and education. Located in Cleveland, Ohio, it was founded in 1921 by four renowned physicians with a vision of providing outstanding patient care based upon the principles of cooperation, compassion and innovation. Cleveland Clinic has pioneered many medical breakthroughs, including coronary artery bypass surgery and the first face transplant in the United States. Cleveland Clinic is consistently recognized in the U.S. and throughout the world for its expertise and care. Among Cleveland Clinic’s 82,600 employees worldwide are more than 5,786 salaried physicians and researchers, and 20,700 registered nurses and advanced practice providers, representing 140 medical specialties and subspecialties. Cleveland Clinic is a 6,728-bed health system that includes a 173-acre main campus near downtown Cleveland, 23 hospitals, 280 outpatient facilities, including locations in northeast Ohio; Florida; Las Vegas, Nevada; Toronto, Canada; Abu Dhabi, UAE; and London, England. In 2024, there were 15.7 million outpatient encounters, 333,000 hospital admissions and observations, and 320,000 surgeries and procedures throughout Cleveland Clinic’s health system. Patients came for treatment from every state and 112 countries. Visit us at clevelandclinic.org. Follow us at x.com/CleClinicNews. News and resources are available at newsroom.clevelandclinic.org.
