How to Start (or Restart) Your Fitness Journey Safely

If you’ve ever kicked off the new year with a resolution to get in shape, you’re not alone. January is the most popular time for people to recommit to their health—and Primary Care Providers (PCPs) and Bariatric Medicine specialists at BASS Medical Group often see a surge in questions about how to start exercising safely.

Whether you're recovering from a sedentary period, new to working out, or resuming fitness after bariatric surgery, it’s crucial to take the right steps to prevent injuries and set yourself up for long-term success.

1. Consult Your Doctor Before You Begin

Before jumping into a new workout plan—especially if you’re considering running, weightlifting, or high-intensity interval training—schedule a visit with your PCP. This is especially important if you:

• Have chronic conditions like diabetes or hypertension
• Are recovering from surgery (such as bariatric or orthopedic procedures)
• Are over 40 and new to regular exercise

Your doctor can help evaluate your cardiovascular fitness, suggest appropriate starting points, and potentially refer you to a physical therapist or exercise specialist.

2. Start Slow and Set Realistic Goals

It's easy to want to dive into a rigorous fitness program, but one of the most common mistakes people make is doing too much, too soon. This often leads to overuse injuries like:

• Tendinitis
• Knee pain
• Shoulder impingement
• Shin splints

Start with low-impact activities like walking, swimming, or cycling.

Bariatric patients especially benefit from structured progressions. For more detailed guidance, check out our blog: Exercises After Bariatric Surgery to Avoid Obesity-Related Diseases

3. Listen to Your Body

Mild soreness after a new workout is normal. But persistent pain, swelling, or discomfort that lasts more than a few days could be a sign of injury.

Use the RICE method (Rest, Ice, Compression, Elevation) and talk to your doctor if symptoms persist. Over-the-counter medications like ibuprofen can help with inflammation, but should not be used to mask serious pain.

If you’ve recently had surgery or are managing a chronic condition, it’s especially important to stay in communication with your care team.

4. Mix It Up to Avoid Burnout or Injury

Cross-training is key to avoiding repetitive strain injuries. For example:

• Swim on Monday
• Walk or jog on Tuesday
• Strength train on Wednesday
• Rest on Thursday
• Repeat with variation

This approach strengthens different muscle groups, prevents overuse, and helps keep workouts mentally engaging. PCPs and Physical Therapists alike recommend variety as a core strategy in injury prevention.

5. Schedule Rest Days—They’re Essential

Your muscles need time to repair and grow. Overtraining can lead to fatigue, poor sleep, and burnout. Plan for at least 1-2 rest days per week, especially in the beginning.

Remember: consistency, not perfection, is what creates long-term results.

Partner with a Provider Who Supports Your Health Goals

At BASS Medical Group, our team of Primary Care Physicians, Bariatric Specialists, and Physical Therapists work together to support patients of all fitness levels. Whether you’re exercising for the first time or recovering from bariatric surgery, we’re here to help you succeed safely.

• Need support building a custom fitness plan?
• Want to prevent injury while increasing activity?
• Curious if your body is ready for a new challenge?

Let’s talk. Schedule an appointment or visit one of our Bay Area locations today.