The Best Time to Get Into Fitness Is NOW!

Sure, you want to be physically and mentally fit.

To achieve that, you know you need to make better food choices for full nutrition, and not just to lose weight. You are also aware that you have to exercise regularly. Say, three times a week, at least.

Question is, when are you going to start?

I totally get the delay. I made the commitment to be healthier only when I was diagnosed with hypothyroidism as a side effect of treating hyperthyroidism via radioactive iodine therapy. My doctor prescribed me a medication that could increase my risk for osteoporosis later in life. I then decided it was time to embark on a fitness journey. (Read the full story here.)

But you don’t have to wait for a wake-up call to get into fitness. It’s also never too early or too late.

Medical doctors Maria Leila M. Doquenia and Juan Alvaro F. Estrada bike together for leisure. (Photos courtesy of Dr. Maria Leila M. Doquenia)

As Juan Alvaro F. Estrada, PTRP, MD, puts it, “The best time to start is always now, no matter your age.”

The general orthopedic surgeon, who also holds a Master of Science degree in Data Science from the Asian Institute of Management, goes on explaining to The Fitness Advocate:

“For younger individuals, starting early builds a strong foundation for lifelong health. In your 20s or even earlier, you have the energy and recovery capacity to develop strength, endurance, and healthy habits.

“However, for older adults, starting fitness—even with small steps—can lead to tremendous health benefits.

“Resistance training, in particular, is effective at any age for improving muscle strength, maintaining bone density, and enhancing overall mobility. The key is recognizing that fitness is not just about aesthetics but about long-term functionality and quality of life."

Maria Leila M. Doquenia, PTRP, MD, FPNA, agrees that there’s no “best” age to start getting into fitness. In fact, anyone can begin at any stage of life.

The specialist in adult neurology, movement disorders, and clinical neurophysiology, elucidates in our interview:

“The human body is designed for movement, and incorporating exercise into daily routines offers benefits like improved strength, flexibility, endurance, and mental health.

“For children, fitness can foster growth, coordination, and social skills. Adults can maintain or enhance physical and mental resilience through exercise, while older adults benefit from improved mobility, balance, and independence.

“The key is tailoring activities to individual capabilities and starting with small, achievable goals to build consistency.”

Estrada and Doquenia, who are a couple and both licensed physical therapists, advocate for an active lifestyle. They bike together for leisure and are into other fitness activities.

Estrada, a cofounder of ActivAItPH rehabilitation clinic, bikes from his residence in Lipa City, Batangas to work as a data scientist consultant and head of IT department at the Mary Mediatrix Medical Center, which is located in the same city.

Doquenia, a neurology consultant at ActivAItPH, is into pole dancing and aerial arts, specifically hoop and hammock.

She makes it a point to squeeze in a few hours of her fitness activities while fulfilling her medical duties at Mary Mediatrix Medical Center and N.L. Villa Medical Center, also found in Lipa City. Additionally, she teaches anatomy to medical students at UERM Medical Center in Quezon City.

“Fitness is a lifelong journey,” she points out. “Embrace it at your own pace, and don’t hesitate to seek professional guidance when needed.”

There are several factors to consider when starting a fitness regimen, says Estrada.

"First, assess your health—get medical clearance if you have underlying conditions. Next, set clear goals. Do you want to lose weight, build strength, or simply improve overall fitness?"

He adds, "Choose activities that match your goals and preferences to make them sustainable. Start with a manageable schedule—consistency is more important than intensity at the beginning."

A reminder, though, when doing resistance training: proper form and gradual progression are critical to avoid injury.

He continues, "Lastly, think about your environment and resources—do you prefer a gym, home workouts, or outdoor activities? Tailor your regimen to what’s accessible and enjoyable for you."

For those with health concerns or undergoing treatment but need to exercise and lose weight, Estrada makes it clear that safety is the top priority.

His advice: "Start by consulting with a physician or fitness professional to identify what exercises are safe and effective for your condition.

"Resistance training is highly adaptable—it can be modified for individuals with joint pain, cardiovascular concerns, or limited mobility."

He mentions as an example seated exercises with light resistance bands that can still provide benefits.

He also advises to focus on low-impact activities such as walking, swimming, or stationary cycling, which are easier on the joints but still effective for calorie burning and cardiovascular health.

In closing, he asserts, "The goal is to strike a balance between exertion and safety, building up intensity gradually over time."