Nutritious Foods, Daily Movement Are Key For Longevity

People who want to start their health journey should eat nutritious foods such as animal protein, fruits and vegetables while starting small with exercise, according to health and fitness experts.

No specific exercises are best for beginners, according to Travis Clay, the founder of REPS Performance in Severna Park. Clay said a good starting point is to discuss injury history and training programs.

“We try to build the program or place the program, whomever it is, that fits the person that’s coming in versus, well, this is the best exercise,” Clay said. “Not everybody should be doing a front squat. Not everybody should be doing, necessarily, single-leg movements or even squatting past 90 degrees.”

Adding muscle helps people prevent injuries, increase bone density and avoid falls.

REPS Performance trainers recommend starting with two to three days of strength training per week. It is essential to give beginners small doses and wins along the way. Clay said two to three sets of eight to 15 reps is best for beginners.

“The last thing you want to do is have someone who’s first coming in do five days, and all of a sudden they’re so sore that they’re unable to do their daily activities, or they get into their head as this is what it's going to feel like constantly,” Clay said.

A record 81 million Americans belonged to a gym in 2025, according to the Health & Fitness Association. That is over 26% percent of the population age 6 and older.

“From a younger generation, it has become more important to them to be healthy,” Clay said. “I think with fitness facilities continuing to open across the landscape, whether it be a class model or boutique or one-on-one, something like what we have here at REPS or an open gym, I just feel like more people are health conscious.”

Clay also noted he has seen older people get into exercise.

“You’re never too old to start,” Clay said. “You’re seeing a lot more people of that age group come back in. There’s also a lot of them that started back in their 20s, 30s that have just never stopped. I think the rise of pickleball has helped (and) the rise of golf and extracurricular activities has really helped with that.”

Individuals who start their fitness journey and are trying to lose weight must realize it takes time, according to Colleen Kiley, the lead diabetes educator for Luminis Health.

“A reasonable amount of weight loss is a pound a week,” Kiley said. “Small changes and actually changing your behaviors is what's going to help you over time.”

Consuming enough fiber is essential, and that comes from fruits and vegetables. Kiley said to aim for at least 22 grams of fiber.

“I think it’s one of the hardest things for people to actually achieve, and something kind of simple to start with,” she said. “Then from there, really just looking at your portion sizes going forward, that your proteins are about the palm of your hand, and then your carbs or starches are about one fist.”

Rotisserie chicken is a good option to buy on a budget.

“It’s already prepared for you,” Kiley said. “You just need to cut it up, and then you can easily pair it with some rice. They sell rice in individual cups that you can heat up, or frozen rice you just put in the microwave and then add a bag of frozen veggies to that.”

Kiley noted adding chia seeds to Greek yogurt bowls and protein shakes is a good option. Make sure the label says Greek yogurt because others have high sugar. She also recommends consuming at least 60 ounces of water each day.

Beginners should aim for 7,000 steps a day, according to Joe Bocek, co-owner of Park Fitness in Severna Park. Walking benefits the cardiovascular system and regulates blood sugar.

“If we can work our way up to that 10,000 or beyond number, that’s good,” Bocek said. “There is a lot of really good data out there that shows us the more steps we get in, the greater the health benefits overall.”

From 1999-2023, U.S. obesity rates rose from 30%-41% according to the American Heart Association.

“Food has never been as hyper-palatable as it is now,” Bocek said. “So there is a big … leading thought process that we are engineering food to taste better, better and better. We are making food we want to eat all the time. I think that’s one (reason). I think people are less active than they used to be. That starts to dip into technology.”

Individuals new to exercise must go in with the right mindset to avoid injuries, according to Bocek. The first workout does not have to be the best one because beginners have the rest of their lives to achieve the best workout.