30. January 2023
The safest way to start exercising again this New Year is to begin slowly, build gradually, and let your body adapt before you add intensity. Most January injuries we see at CK Physiotherapy come from doing too much, too soon — not from the exercise itself. With a sensible plan, you can get active again and stay injury-free.
Key Takeaway
UK health guidance recommends adults aim for 150 minutes of moderate activity a week (or 75 minutes of vigorous activity), plus strengthening exercises on at least 2 days. If you have been inactive, start well below this and build up. CK Physiotherapy's Chartered Physiotherapists help West London residents return to movement safely — in clinic in Hanwell and Ealing, or at home.
150 min
Moderate activity/week
UK Chief Medical Officers' target for adults
2 days
Strength work/week
Working all major muscle groups
~1 in 4
Adults inactive
Under 30 minutes' activity a week
Sources: NHS Physical Activity Guidelines for Adults 2024, NHS England / Sport England Active Lives 2025
January is the time of year when many of us resolve to move more, feel stronger, and look after our health. At CK Physiotherapy, we are wholehearted advocates of that ambition — positive change is worth celebrating. The challenge is that good intentions often outrun the body's readiness. This guide explains how to approach a more active lifestyle the way a physiotherapist would: realistically, gradually, and in a way you can sustain all year, not just for January.
How much exercise should you actually aim for?
For most adults, UK health guidance recommends at least 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous-intensity activity, spread across four to five days. You should also include muscle-strengthening activity on at least two days a week, working the major muscle groups — legs, hips, back, abdomen, chest, shoulders and arms. Moderate activity is anything that raises your heart rate and leaves you slightly warm and breathing harder, while still able to hold a conversation.
If those numbers feel daunting, that is precisely the point a physiotherapist would make: they are a target to build towards, not a starting line. The NHS is clear that any activity is better than none, and that short sessions count. If you have been largely sedentary, a brisk daily walk and one or two gentle strength sessions is a far better first month than five gym visits a week.
| Group | Weekly aerobic target | Other recommendations |
|---|---|---|
| Adults 19–64 | 150 min moderate or 75 min vigorous | Strength work on 2+ days; reduce sitting time |
| Older adults 65+ | 150 min moderate (or 75 min vigorous if active) | Add balance and flexibility work 2+ days |
| Returning after a break | Start below target, build gradually | Prioritise consistency over intensity |
Source: NHS Physical Activity Guidelines (adults and older adults) 2024
Why January injuries spike — and how to avoid "too much, too soon"
Many of the fitness-related injuries we treat in the first three months of the year come from one pattern: people set an ambitious New Year goal and pursue it faster than their tissues can adapt. Someone with no running history signs up for a spring marathon; another commits to the gym every single day without rest; a third decides to lose several stone by Easter. From a physiotherapist's perspective, these goals share a flaw — they ignore how the body actually builds capacity.
Muscles, tendons and joints strengthen in response to gradually increasing load, with recovery in between. Skip the gradual part and you raise your risk of strains, tendon irritation and overuse injuries. The fix is not to aim lower forever — it is to start where you are, increase by small increments, and treat rest days as part of the programme rather than a failure of willpower.
The most common New Year mistake
The mistake: Going from inactive to five intense sessions a week, with no warm-up, no rest days, and a goal set by a date rather than by your body.
The reality: This is the fastest route to an early-year injury. Building load gradually — and seeking physiotherapist advice if something hurts beyond normal muscle soreness — keeps you progressing instead of sidelined.
A physiotherapist's approach to lifestyle changes
The best advice we can offer as Chartered Physiotherapists is that becoming more active is a journey, not a destination. A few principles make that journey safer and more enjoyable:
- Be honest about your starting point. If you have not been active for a while, begin gently and resist the urge to "make up" for lost time.
- Choose low-impact options first. Walking, swimming and cycling let you build fitness while sparing your joints. Increase intensity and duration as you grow more comfortable.
- Warm up and cool down. A proper warm-up raises blood flow and prepares the muscles you are about to use; a cool-down helps reduce soreness and stiffness.
- Mind your posture and technique. Good movement mechanics protect you from strain. A physiotherapist can review your technique and tailor guidance to your body.
- Build in recovery. Rest days are when your body adapts and gets stronger. They are not optional extras.
With a little patience and persistence, you can reach your healthy-living goals and enjoy a more active life. If you are recovering from a previous injury, or returning to running after a break, our guides on avoiding running injuries and improving your posture go a step further.
Who benefits from physiotherapy in everyday life?
Physiotherapy is not only for athletes or people recovering from surgery. At CK Physiotherapy, we support people of all ages and fitness levels to move well and feel well as part of everyday life. The whole-person, non-invasive approach we take means treatment is shaped around your goals — whether that is returning to sport, working comfortably from home, or staying independent as you age.
People who commonly benefit include returning exercisers building activity safely; home and desk workers managing posture-related back and neck pain; older adults maintaining mobility, balance and independence; people recovering from sprains, strains or fractures; and those rebuilding strength after surgery. For desk-based and remote workers in particular, our guidance on back-pain relief for remote workers is a useful companion to this article.
Not sure where to start, or worried about an old niggle? A personalised physiotherapy assessment gives you a plan built around your body.
Explore Physiotherapy at CK Physio5 physiotherapy exercises you can do at home
If you are curious about the kind of gentle exercises a physio ]therapist might suggest to support everyday movement, here are five that target different areas of the body. They require little or no equipment and can be done at home.
Before you begin
These are general exercises, not a substitute for individual assessment. Get professional physiotherapist advice before starting, especially if you have a current injury, a health condition, or any pain. Stop if an exercise causes sharp or worsening pain.
Pelvic tilt — core and posture
Lie on your back with knees bent and feet flat. Gently tense your stomach muscles and tilt your pelvis to lift it slightly off the floor. Hold for five seconds, then lower slowly. Repeat five times.
Bridge — glutes and lower back
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips off the floor until your body forms a straight line from knees to shoulders. Hold for a few seconds, then lower slowly. Repeat five times.
Calf raise — lower-leg strength
Stand near a wall for balance. Rise onto the balls of your feet, lifting your heels as high as is comfortable. Hold for a few seconds, then lower slowly. Repeat ten times. Strong calves help absorb impact when you walk, run or jump.
Lateral leg raise — hips and thighs
Lie on your side with legs stacked, supporting your head with your arm. Raise your top leg as high as is comfortable — you should feel gentle tension in the hip and thigh. Hold briefly, then lower slowly. Repeat five times, then switch sides.
Toe curls — foot strength and flexibility
Sit on a chair with feet flat and a small towel on the floor in front of you. Using the toes of one foot, grasp the towel and draw it towards you. Repeat five times, then switch feet. This helps strengthen the often-neglected muscles of the feet.
How CK Physiotherapy can help — in clinic or at home
Whether you are an accomplished athlete, just starting to make lifestyle changes, recovering from an injury, or spending more time working from home, physiotherapy can help you manage the aches and pains of everyday life. It is wise not to wait too long to seek physiotherapist advice for muscle or joint pain, as problems left unaddressed can become more stubborn over time.
CK Physiotherapy has supported West London residents since 2003. Our team of Chartered Physiotherapists assesses the whole person, identifies what is driving your symptoms, and builds a personalised, non-invasive treatment plan around your goals. We offer convenient appointments at our Hanwell clinic, serving Ealing and the surrounding area — and, for those who find travel difficult, physiotherapy home visits that bring expert care to you. To understand the full scope of what physiotherapy involves, our complete guide to the role of physiotherapy is a good next read.
Frequently asked questions
How much exercise should I do a week in the UK?
UK health guidance recommends adults aim for at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, plus muscle-strengthening work on at least two days. If you have been inactive, start below this and build up gradually — any activity is better than none.
Is it safe to start running if I have no experience?
Yes, with a gradual approach. Begin with a walk-run plan, increase your distance slowly, and include rest days so your tendons and joints can adapt. Most early-year running injuries come from doing too much, too soon. A physiotherapist can assess your readiness and guide your progression.
How can I avoid injury when I start at the gym in January?
Start with manageable weights and sessions, warm up properly, prioritise good technique over heavy load, and build in rest days. Increase intensity in small increments. If something hurts beyond normal muscle soreness, pause and seek physiotherapist advice rather than pushing through.
Do I need a GP referral to see a physiotherapist?
No. You can book privately with a Chartered Physiotherapist directly, without a GP referral. At CK Physiotherapy you can arrange an assessment at our Hanwell clinic serving Ealing and West London, or request a home visit if travelling is difficult.
Can a physiotherapist visit me at home?
Yes. CK Physiotherapy offers home-visit physiotherapy across West London for people who find it hard to travel — including older adults, those with reduced mobility, and people recovering after surgery. The same expert, personalised care is delivered in the comfort of your own home.
How soon should I see a physiotherapist about a niggle?
Sooner is usually better. Minor aches that linger or recur are easier to resolve early, before they affect how you move. If pain is sharp, worsening, or stops you from your usual activity, arrange a physiotherapist assessment rather than waiting it out.
Ready for a more active, pain-free year?
CK Physiotherapy's Chartered Physiotherapists help West London residents move well and feel well — with a personalised plan, in clinic in Hanwell and Ealing or at home. Take the first step towards your healthiest year yet.
Sources: NHS Physical Activity Guidelines for Adults 19–64 (last reviewed 2024), NHS Physical Activity Guidelines for Older Adults, The Chartered Society of Physiotherapy
CK Physio Clinical Team
Chartered Physiotherapists, CK Physiotherapy
CK Physiotherapy is a West London clinic established in 2003, providing holistic, non-invasive physiotherapy in Hanwell and Ealing and through home visits. This article was written and reviewed by our team of Chartered Physiotherapists.
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