As the new year begins, a wave of fresh faces often appears in gyms across the UK, a phenomenon frequently met with a mix of support and, unfortunately, some unwelcome judgement. One fitness enthusiast has now taken a stand, urging the regular gym-going community to embrace newcomers rather than criticise them for starting their health journey in January.
The Case Against Gym Shaming
Isabelle Morris, who regularly shares fitness content online, made her position clear in a recent social media post. She stated you will "never" catch her "shaming the new people starting the gym in January". Her message is rooted in empathy, reminding everyone that they too were beginners once.
"We were all new to the gym once," she wrote. "Yes, the gyms will be busier for a while, but how can you look at people trying to improve themselves and be annoyed? As long as everyone is respectful of the environment, then what is the issue?"
Her comments sparked a significant response. One supportive user replied, "I'm starting in January! I have no idea what I'm doing, but I'll learn one day!" Others argued that regulars aren't shaming, but simply dislike the rush. To this, Morris pointed out the irony, referencing a viral picture of young boys in a gym being criticised by older men. "I just think it’s so ironic because once they were the newbies," she responded.
The Importance of Supporting All Fitness Journeys
Whether someone's goal is to build muscle, improve endurance, lose fat, or gain weight, the decision to start should be celebrated, not scrutinised, regardless of the date on the calendar. The beginning of a new year simply provides a natural, motivational milestone for many to initiate positive change.
This inclusive attitude aligns with broader public health goals. The pursuit of fitness is a personal endeavour, and creating a welcoming environment is crucial for helping people stick to their new routines beyond the first few weeks of January.
Official NHS Exercise Guidelines for Adults
For anyone starting their fitness journey, understanding the recommended levels of activity is key. The NHS advises that adults should aim to be physically active every day. Even exercising just once or twice weekly can help reduce the risk of serious conditions like heart disease or stroke.
The core weekly targets for adults aged 19 to 64 are:
- At least 150 minutes of moderate intensity activity, or 75 minutes of vigorous intensity activity.
- Strengthening activities that work all major muscle groups on at least two days a week.
It is equally important to reduce prolonged periods of sitting and to break up inactivity with movement.
Moderate intensity activity raises your heart rate, makes you breathe faster, and feel warmer. A simple test is if you can talk but not sing. Examples include:
- Brisk walking
- Water aerobics
- Riding a bike
- Dancing or hiking
- Doubles tennis
Vigorous intensity activity makes you breathe hard and fast, and you won't be able to say more than a few words without pausing. Examples include:
- Running
- Swimming fast
- Riding a bike fast or on hills
- Sports like football, rugby, or hockey
- Skipping rope
For strength training, exercises should be done to the point where you need a short rest before repeating. This can be achieved in various ways:
- Lifting weights or using resistance bands
- Bodyweight exercises like push-ups and sit-ups
- Yoga, Pilates, or Tai Chi
- Heavy gardening (digging, shovelling)
- Carrying heavy shopping bags
The core message from both health professionals and advocates like Isabelle Morris is clear: any step towards a more active lifestyle is a positive one. Fostering a supportive atmosphere in gyms and fitness communities can make a significant difference in helping people achieve their health goals and sustain them for the long term.
