{"id":63247,"date":"2026-05-26T10:25:34","date_gmt":"2026-05-26T02:25:34","guid":{"rendered":"https:\/\/www.columbiaasia.com\/malaysia\/?post_type=health-article&#038;p=63247"},"modified":"2026-07-14T10:30:39","modified_gmt":"2026-07-14T02:30:39","slug":"get-moving-into-a-fresh-start","status":"publish","type":"health-article","link":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/","title":{"rendered":"Get Moving into a Fresh Start"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"63247\" class=\"elementor elementor-63247\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1a6d47f e-flex e-con-boxed e-con e-parent\" data-id=\"1a6d47f\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-23972e9 elementor-widget elementor-widget-text-editor\" data-id=\"23972e9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p class=\"p2\">The New Year brings renewed motivation, clearer intentions, and an opportunity for a mental and physical reset. Instead of aiming for perfection, try to focus on gradually rebuilding a realistic, flexible, and sustainable exercise routine.<\/p><p class=\"p2\">Observe how quickly you become breathless when walking briskly or climbing stairs, assess how many push-ups or squats you can perform with good technique, and notice your flexibility during everyday movements such as bending or reaching.<\/p><p class=\"p2\">These simple observations help guide a sensible starting point without unnecessary complexity.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64ff51f elementor-widget elementor-widget-spacer\" data-id=\"64ff51f\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container{height:100%;width:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty,.e-con>.elementor-widget-spacer.elementor-widget-empty{position:relative;min-height:22px;min-width:22px}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon,.e-con>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon{position:absolute;top:0;bottom:0;left:0;right:0;margin:auto;padding:0;width:22px;height:22px}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-51f9cc6 elementor-widget elementor-widget-heading\" data-id=\"51f9cc6\" data-element_type=\"widget\" id=\"subtopic01\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h3 class=\"elementor-heading-title elementor-size-default\">The Beginners\u2019 Trap<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-14e6163 elementor-widget elementor-widget-text-editor\" data-id=\"14e6163\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p class=\"p2\">One of the most common mistakes when returning to exercise is jumping straight into high-intensity workouts, heavy lifting, or exercising every day. This approach often leads to excessive muscle soreness, fatigue, or injury, which quickly undermines motivation.<\/p><p class=\"p2\">A safe beginner routine should prioritize simplicity, regularity, and gradual progression. Starting with 20 to 30 minutes of activity, three to four times per week, is usually sufficient. A balanced session might include light cardiovascular exercise such as brisk walking or cycling, combined with basic bodyweight movements like squats, wall push-ups, and gentle core exercises. Rest days are equally important, giving the body time to recover and adapt.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f3f65b elementor-widget elementor-widget-spacer\" data-id=\"2f3f65b\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-004df60 elementor-widget elementor-widget-image\" data-id=\"004df60\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"836\" height=\"400\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-01.jpg\" class=\"attachment-large size-large wp-image-63248\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-01.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-01-300x144.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-01-768x367.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-269ce15 elementor-widget elementor-widget-spacer\" data-id=\"269ce15\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1838576 elementor-widget elementor-widget-heading\" data-id=\"1838576\" data-element_type=\"widget\" id=\"subtopic02\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Don\u2019t Overdo It<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-81dfb65 elementor-widget elementor-widget-text-editor\" data-id=\"81dfb65\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p class=\"p2\">Beginners generally do best exercising at a moderate level. You should feel your heart rate increase and break a light sweat, but not reach the point of complete exhaustion. Being able to speak in short sentences during exercise is a useful guide. Mild muscle soreness is normal in the early stages, but feeling completely drained is not.<\/p><p class=\"p2\">It is equally important to recognize signs of overtraining. Ongoing fatigue that does not improve with rest, muscle soreness lasting several days, declining performance, sleep disturbances, or persistent irritability can all indicate excessive training. Frequent minor injuries, an unusually high resting heart rate, or feeling exhausted during easy sessions are additional warning signs.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0a333ec elementor-widget elementor-widget-spacer\" data-id=\"0a333ec\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4001867 elementor-widget elementor-widget-heading\" data-id=\"4001867\" data-element_type=\"widget\" id=\"subtopic03\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Your No-Fuss Starter Workout<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-887b5f5 elementor-widget elementor-widget-text-editor\" data-id=\"887b5f5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p class=\"p1\">A walk-and-bodyweight routine is an excellent starting point. Begin with a five-minute walk to warm up, followed by 10 to 15 minutes of brisk walking at a pace that feels challenging yet manageable. This can be followed by a short bodyweight circuit, such as eight to ten squats, eight wall or knee push-ups, and a 20-second plank, repeated once or twice. Finish with a slower walk and light stretching.<\/p><p class=\"p1\">An effective warm-up should include five to ten minutes of light movement to gradually raise heart rate, followed by dynamic stretches that resemble the planned activity. Cooling down involves slowing the pace to allow the heart rate to return to baseline, then performing gentle static stretches and relaxed breathing to support recovery and reduce stiffness.<\/p><p class=\"p1\">Incorporating simple equipment into your workout such as resistance bands or light dumbbells can be highly effective for beginners. They are affordable, versatile, and joint-friendly, allowing controlled movement while building strength and stability with minimal injury risk.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d2511b elementor-widget elementor-widget-spacer\" data-id=\"1d2511b\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7afa883 elementor-widget elementor-widget-image\" data-id=\"7afa883\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"836\" height=\"400\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-03.jpg\" class=\"attachment-large size-large wp-image-63250\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-03.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-03-300x144.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-03-768x367.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6bbf2fd elementor-widget elementor-widget-spacer\" data-id=\"6bbf2fd\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e0a5f06 elementor-widget elementor-widget-heading\" data-id=\"e0a5f06\" data-element_type=\"widget\" id=\"subtopic04\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Showing Up Counts<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1573ff4 elementor-widget elementor-widget-text-editor\" data-id=\"1573ff4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p class=\"p1\">In the first few weeks, the most realistic goal is consistency rather than dramatic results. Exercising two to four times per week, completing sessions comfortably, learning correct technique, and finishing workouts feeling energized are meaningful early successes. At this stage, habit formation, self-awareness, and injury prevention matter more than performance metrics.<\/p><p class=\"p1\">Motivation is easier to maintain when exercise feels manageable and enjoyable. Choosing preferred activities, setting small achievable goals, and acknowledging simple wins can help sustain momentum. Since motivation naturally fluctuates, building a routine matters more than waiting to feel inspired.<\/p><p class=\"p1\">Tracking progress does not need to be complicated. A simple log noting the activity, duration, and how it felt is often enough. Small improvements such as easier breathing, better movement quality, or quicker recovery are valuable indicators of progress.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ebe57c5 elementor-widget elementor-widget-spacer\" data-id=\"ebe57c5\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0015e60 elementor-widget elementor-widget-image\" data-id=\"0015e60\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"836\" height=\"400\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-02.jpg\" class=\"attachment-large size-large wp-image-63249\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-02.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-02-300x144.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-02-768x367.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-77b9f33 elementor-widget elementor-widget-spacer\" data-id=\"77b9f33\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d32fdd6 elementor-widget elementor-widget-heading\" data-id=\"d32fdd6\" data-element_type=\"widget\" id=\"subtopic05\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Know When to Stop<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c01004e elementor-widget elementor-widget-text-editor\" data-id=\"c01004e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p class=\"p1\">Keep in mind that there are still symptoms that warrant immediate medical attention. Chest pain, tightness, unusual shortness of breath, dizziness, fainting, or irregular heartbeats during exercise should never be ignored. Ongoing joint or muscle pain, unresolved swelling, worsening symptoms with activity, or exercise affecting sleep and daily function are also reasons to seek assessment from a sports physician.<\/p><p class=\"p1\">Remember: small steps, smart moves and showing up count more than fancy workouts. Here\u2019s to a strong, safe start to your year!<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a85f28 elementor-widget elementor-widget-spacer\" data-id=\"2a85f28\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d5513cb elementor-widget elementor-widget-image\" data-id=\"d5513cb\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"836\" height=\"400\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-04.jpg\" class=\"attachment-large size-large wp-image-63251\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-04.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-04-300x144.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-04-768x367.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a16a1ff elementor-widget elementor-widget-spacer\" data-id=\"a16a1ff\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e9411e elementor-widget elementor-widget-text-editor\" data-id=\"3e9411e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><em>This article first appeared in <a href=\"https:\/\/pphealthmalaysia.com\/2026\/05\/26\/a-smarter-way-to-restart-exercise-at-any-time-of-the-year-sports-physician\/\" target=\"_blank\" rel=\"noopener\">PP Health Malaysia, 26 May 2026<\/a><\/em><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>he New Year brings renewed motivation, clearer intentions, and an opportunity for a mental and physical reset.<\/p>\n","protected":false},"author":2,"featured_media":63252,"template":"","topic":[99,94],"language":[137],"class_list":["post-63247","health-article","type-health-article","status-publish","has-post-thumbnail","hentry","topic-fitness","topic-health-wellness","language-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Get Moving into a Fresh Start - Columbia Asia Hospital I Private Hospital in Malaysia<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Get Moving into a Fresh Start - Columbia Asia Hospital I Private Hospital in Malaysia\" \/>\n<meta property=\"og:description\" content=\"he New Year brings renewed motivation, clearer intentions, and an opportunity for a mental and physical reset.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/\" \/>\n<meta property=\"og:site_name\" content=\"Columbia Asia Hospital I Private Hospital in Malaysia\" \/>\n<meta property=\"article:modified_time\" content=\"2026-07-14T02:30:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-banner.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"836\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/\",\"url\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/\",\"name\":\"Get Moving into a Fresh Start - Columbia Asia Hospital I Private Hospital in Malaysia\",\"isPartOf\":{\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-banner.jpg\",\"datePublished\":\"2026-05-26T02:25:34+00:00\",\"dateModified\":\"2026-07-14T02:30:39+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/#primaryimage\",\"url\":\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-banner.jpg\",\"contentUrl\":\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-banner.jpg\",\"width\":836,\"height\":400},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.columbiaasia.com\/malaysia\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Health Articles\",\"item\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Get Moving into a Fresh Start\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/#website\",\"url\":\"https:\/\/www.columbiaasia.com\/malaysia\/\",\"name\":\"Columbia Asia Hospital I Private Hospital in Malaysia\",\"description\":\"Surpassing two decades of providing private healthcare in Malaysia, we continue to bring reliable &amp; affordable medical services through our 13 hospitals.\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.columbiaasia.com\/malaysia\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Get Moving into a Fresh Start - Columbia Asia Hospital I Private Hospital in Malaysia","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/","og_locale":"en_US","og_type":"article","og_title":"Get Moving into a Fresh Start - Columbia Asia Hospital I Private Hospital in Malaysia","og_description":"he New Year brings renewed motivation, clearer intentions, and an opportunity for a mental and physical reset.","og_url":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/","og_site_name":"Columbia Asia Hospital I Private Hospital in Malaysia","article_modified_time":"2026-07-14T02:30:39+00:00","og_image":[{"width":836,"height":400,"url":"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-banner.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/","url":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/","name":"Get Moving into a Fresh Start - Columbia Asia Hospital I Private Hospital in Malaysia","isPartOf":{"@id":"https:\/\/www.columbiaasia.com\/malaysia\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/#primaryimage"},"image":{"@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/#primaryimage"},"thumbnailUrl":"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-banner.jpg","datePublished":"2026-05-26T02:25:34+00:00","dateModified":"2026-07-14T02:30:39+00:00","breadcrumb":{"@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/#primaryimage","url":"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-banner.jpg","contentUrl":"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2026\/07\/health-article-get-moving-into-a-fresh-start-banner.jpg","width":836,"height":400},{"@type":"BreadcrumbList","@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/get-moving-into-a-fresh-start\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.columbiaasia.com\/malaysia\/"},{"@type":"ListItem","position":2,"name":"Health Articles","item":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/"},{"@type":"ListItem","position":3,"name":"Get Moving into a Fresh Start"}]},{"@type":"WebSite","@id":"https:\/\/www.columbiaasia.com\/malaysia\/#website","url":"https:\/\/www.columbiaasia.com\/malaysia\/","name":"Columbia Asia Hospital I Private Hospital in Malaysia","description":"Surpassing two decades of providing private healthcare in Malaysia, we continue to bring reliable &amp; affordable medical services through our 13 hospitals.","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.columbiaasia.com\/malaysia\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"}]}},"_links":{"self":[{"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/health-article\/63247","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/health-article"}],"about":[{"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/types\/health-article"}],"author":[{"embeddable":true,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/users\/2"}],"version-history":[{"count":4,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/health-article\/63247\/revisions"}],"predecessor-version":[{"id":63256,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/health-article\/63247\/revisions\/63256"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/media\/63252"}],"wp:attachment":[{"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/media?parent=63247"}],"wp:term":[{"taxonomy":"topic","embeddable":true,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/topic?post=63247"},{"taxonomy":"language","embeddable":true,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/language?post=63247"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}