Every January, gym memberships surge, and fitness app downloads hit record highs. Doctors, dietitians, and wellness coaches encounter patients eager to pursue health goals but are unsure how to begin. Most resolutions fail by February & March. Understanding the proven plans can help you feel confident and supported in your health journey.
Approximately 80% of New Year fitness resolutions fail by mid-February, but why?
A study in the Journal of Behavioural Medicine followed 1,200 people making fitness resolutions:
92% set vague goals like “get fit” or “lose weight”, really?
78% didn’t consult a healthcare professional before starting any regimen
65% suddenly jumped into intense exercise without a health check
Only 19% remain firm to their goals for more than 12 weeks
Did you know that those who got medical advice first were 3x more likely to succeed? WOW!
Fitness is no less than building any structure: you need a plan for a strong foundation, not just enthusiasm. You need a plan for how this will fit into your 24-hour day or week, and how much time you can allocate. Starting a new exercise routine without understanding your current health can lead to injury, burnout, or worse.
Yes, Fitness is critical in the UAE,
Yes, Lifestyle-related health issues are on the rise; approximately 20% of adults have diabetes, and over 67% are overweight or obese, with obesity alone affecting 28%.
Physical inactivity: around 58% of adults report a sedentary lifestyle, primarily due to office work, car dependence, and extreme heat that limits outdoor exercise for half the year. Hypertension (High blood pressure) impacts 32%, and metabolic syndrome affects 37%, increasing risks for CVD, cardiovascular diseases (Heart & Brain), the leading cause of mortality.
These numbers highlight your participation & contribution to improve overall health and well-being, reducing the disease burden worldwide and in the UAE.
There’s something for everyone.
Before starting a fitness journey, know that we are all different; not one plan fits all. You should undergo medical fitness assessments at hospitals or medical centers and consult your primary care physicians for guidance. These may include cardiac stress tests and body composition analysis to ensure your safety. You may also consult licensed physiotherapists, sports medicine specialists, and certified trainers, who can help create personalised plans tailored to your health status.
Luckily, the UAE offers a range of fitness facilities, including outdoor tracks during the cooler months, air-conditioned gyms, swimming pools, and cycling tracks. Corporate wellness programs provide gym memberships and health screenings. Community groups such as running clubs and fitness meetups are active year-round.
Digital health services, including telemedicine and registered food & nutrition apps, provide expert guidance anytime. Although it can be challenging to stick to routines, having the right tools can make it easier.
The key is to start with professional advice, not just a gym membership.
Schedule your medical appointment if you
Haven’t exercised regularly for six months
You are over 40 years old and want to start intense exercise
You have any chronic conditions (diabetes, hypertension, heart disease)
You often experience chest pain, dizziness, or unusual shortness of breath
You are significantly overweight (BMI >30)
Have a family history of heart disease
Take any medication regularly
Have had previous injuries that still cause discomfort
Feel joint pain during everyday activities
Is pregnant or has recently given birth
Please do not skip this step; you may regret it later. A 30-minute consultation can prevent months of setbacks.
The Tests That Matter Before Starting
| Test | Purpose |
| Blood pressure | Checks cardiovascular readiness for exercise |
| Fasting glucose and HbA1c | Screens for diabetes or pre-diabetes |
| Lipid profile | Assesses cholesterol and heart disease risk |
| Complete blood count | Detects anaemia that affects endurance |
| Thyroid function (TSH) | Rules out metabolic issues affecting weight |
| Vitamin D levels | A common deficiency in the UAE affecting muscle function |
| ECG (if over 40) | Baseline heart rhythm assessment |
| Body composition analysis | Measures muscle, fat, and water accurately |
| Bone density (if relevant) | Important for weight-bearing exercise safety |
Tracking progress keeps you motivated and safe.
Weekly: Track body weight (same time/conditions), waist, hips, chest, thighs, assess body composition and fitness
Monthly: Check blood pressure at home or pharmacy, record morning resting heart rate, note how clothes fit, monitor energy & sleep quality.
Quarterly: Repeat blood tests as advised, assess body composition and fitness, and review results with your doctor, using teleconsultation if needed.
Daily: Use apps or smartwatches for activity and health tracking, keep a food and hydration diary, and track sleep and mood.
We all know that the UAE has robust digital health support, with many medical centers/clinics/ hospitals syncing app data directly with doctors, enabling them to make the most of these tools.
Download PRIME Health Me APP - Google Play - App Store
Know your numbers before you start. Your first month should feel almost too easy.
Start with clear, specific goals (e.g., 'lose 5kg in 12 weeks', 'walk 8,000 steps a day for 3 days a week').
Put exercise in your calendar. Treat workouts like a medical appointment & non-negotiable.
Choose activities you enjoy. You’ll generally stick with exercise if you love it.
Adapt to UAE conditions, indoor options for summer, early or late outdoor sessions, and hydrate constantly.
Get professional advice, a few sessions with a qualified trainer, to prevent injury and waste effort.
Track your progress on time as mentioned above. If results stall, seek professional input.
Feeling demotivated, watch some success stories online. People have overcome a lot of health concerns
Crucial Safety Above All
This is especially important, do not start intense exercise without medical clearance—if you:
Are over 40.
Have diabetes, high blood pressure, high cholesterol, or obesity.
Have a history of smoking.
Have a family history of heart disease.
Have any other chronic health conditions?
The UAE has excellent sports medicine facilities. Use them to ensure a safe start.
Contact Information -If you have concerns about this blog, email Dr Asiya Nabi at [email protected] or [email protected]
Disclaimer: This blog is for educational purposes only and does not replace any professional medical advice.
References & Further Reading
Journal of Behavioural Medicine
American College of Sports Medicine: https://www.acsm.org/education-resources/trending-topics-resources/resource-library/detail?id=90b79a5d-1173-4ff1-a8e0-8c0a92c85d3f
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