Only 28% of Americans Meet Fitness Guidelines—Here's How to Start Small in January

Only 28% of adults in the United States are meeting the recommended physical activity guidelines, which call for at least 75 minutes of high-intensity exercise or 150 minutes of moderate-intensity exercise weekly, plus two days of muscle-strengthening activities. For women under 44, that number drops even lower to between 6-25%, according to research from the U.S. Centers for Disease Control and Prevention.

Why Should You Start Small Instead of Going All-In?

"If you're brand new to fitness or coming back after time away, the most important thing to understand is that meaningful change doesn't come from trying to overhaul your entire life at once," Rachel Vaziralli, director of fitness of Orangetheory Fitness, tells TODAY.com. This approach applies not just to exercise but to diet and other health behaviors as well.

Rather than attempting dramatic lifestyle changes that often lead to burnout, experts recommend a four-week approach with one simple activity to accomplish each week. This strategy helps build sustainable habits that stick beyond January.

What Should Your First Week Focus On?

"If you are looking to take charge of your health in manageable steps, the best first step is to make an appointment with your primary care physician," Dr. Rebecca Andrews, director of primary care at UConn Health and chair of the Board of Regents for American College of Physicians, tells TODAY.com. This formal goal-setting with a medical professional creates accountability and motivation.

Prevention strategies discussed during these appointments help you stay well, which means avoiding setbacks to your exercise or diet goals when illness strikes. The appointment can also address easy prevention items like vaccinations to minimize the effects of influenza or prevent severe pneumonia cases.

How Can You Improve Your Nutrition Structure?

"When you're new to improving your nutrition, it helps to focus on structure rather than strict rules," Jessica Bachman, Ph.D., registered dietitian and nutrition and lifestyle advisor at Orangetheory Fitness, tells TODAY.com. She recommends developing routines to address common challenges:

• Nighttime Snacking: Set a guideline like "kitchen is closed after 8 p.m." and brush your teeth to signal you're done eating for the day
• Overeating: Try three balanced meals per day with no snacks to reduce food decisions and help you feel more satisfied
• Dehydration: Drink about half your body weight in ounces of water per day (for example, 150 pounds means 75 ounces) or simply keep a bottle nearby throughout the day
• Unbalanced Meals: Pair protein with fiber-rich carbohydrates, like yogurt with fruit, eggs with vegetables, or nuts with whole-grain crackers for better satiety and blood sugar control

"Most beginners notice more stable energy and feeling more satisfied after meals within just a week of trying this approach," Bachman explains. She also recommends swapping meat for nutrient-dense legumes like beans and lentils, which provide health-promoting dietary fiber and plant-based protein while being linked to lower disease risk.

What's the Best Way to Start Exercising?

Before jumping into a workout routine, ask yourself why you want to exercise more. "Our goals are allowed to be different from our loved ones', neighbors', or social media influencers'," Dr. Samantha Harden, associate professor in the Department of Human Nutrition, Foods, and Exercise at Virginia Tech and physical activity specialist of Virginia Cooperative Extension, tells TODAY.com. Your motivation might be keeping up with grandkids, avoiding afternoon energy slumps, or simply feeling better in your body.

Start with activities you genuinely enjoy, even if they don't meet official guidelines initially. "Commit to moving your body for just 10 minutes at a time, a few times a day, gradually working up to a daily total of 30 minutes," registered dietitian Jamie Mok suggests. You can add five-minute movement "snacks" at your desk or park farther from store entrances to get extra steps.

"All movement counts!" Harden emphasizes, noting that focusing on any physical activity rather than formal exercise can feel less intimidating. She also recommends trying group settings like spin classes, yoga studios, or local walking paths, as her research shows you're more likely to stick with goals when you have social support.

For long-term health, Dr. Shad Marvasti, author of "Longevity Made Simple" and executive director of the Integrative Health and Lifestyle Medicine Institute at HonorHealth, recommends mastering what he calls the "DRESS Code": diet, relationships, exercise, stress, and sleep. Even starting with 15-minute moderate-intensity daily walks can reduce your risk of early death by nearly 20%.