How to Start Exercising

It’s essential to consider a few things before starting a new workout routine.

1. Check your health

It’s important to speak with a healthcare professional and get a physical examination before starting an exercise routine.

This is particularly important for those new to strenuous and vigorous physical activities.

An early checkup can detect any health problems or conditions that could put you at risk for an injury during exercise.

It can also help you optimize your workout, making it easier for you and a personal trainer (if you choose to work with one) to understand your limitations and create an exercise plan tailored to your particular needs.

2. Make a plan and set realistic goals

Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals.

One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves.

For example, if your goal is to finish a 5-kilometer run, you can start by building a plan that includes shorter runs. Once you can finish those short runs, increase the distance until you can run the whole 5 kilometers in one session.

Starting with small, achievable goals will help increase your chances of success and keep you motivated throughout the process.

3. Make exercise a habit

Another key component of exercise success is to build a routine that you enjoy and can maintain over the long term.

Research suggests that you’re more likely to maintain an exercise routine long-term if:

• it’s enjoyable
• you recognize or “feel” the benefits
• you make it a habit and do it regularly

Forming new exercise habits can feel challenging, especially if this is a big change from your current lifestyle. Many people also feel like they don’t have enough time to exercise.

Consider looking at your current schedule to see where you can add at least 30 minutes of exercise daily. Common times include working out first thing in the morning, on your lunch break, or right after work.

If you can’t find a 30-minute block, try incorporating at least three 10-minute mini-workouts throughout the day.

Creating a sustainable exercise schedule or exercising at the same time every day can help you make it a habit. It’s important to choose a time that works best for you.

Here is an easy-to-follow, 1-week exercise program that doesn’t require equipment and will take you 30 to 45 minutes a day to complete.

This program can be adjusted to your fitness level and made as challenging as you want.

• Monday: 40-minute moderate-pace jog or brisk walk.
• Tuesday: Rest day.
• Wednesday: Walk briskly for 10 minutes. Then, complete the following circuits, resting 1 minute after each set but not between exercises. Stretch afterward.
  • Circuit #1: 3 sets alternating 10 lunges for each leg, 10 pushups, 10 situps
  • Circuit #2: 3 sets alternating 10 chair-dips, 10 jumping jacks, 10 glute bridges
• Thursday: Rest day.
• Friday: 30-minute bike ride or moderate-pace jog.
• Saturday: Perform Wednesday’s strength training circuit or another bodyweight strength training circuit.
• Sunday: Take a long walk for 40 minutes.

The 1-week program above is just a simple sample to get you started. For more workout ideas and plans, check out the following links:

• 20-minute workout for beginners
• 30 moves to make the most of your at-home workout for various skill levels
• 6 low impact cardio exercises in 20 minutes or less
• 13 moves to help build cardio and strength fitness

1. Stay hydrated

Drinking fluids throughout the day is essential for maintaining healthy hydration levels.

The Academy of Nutrition and Dietetics provides the following recommendations for adult daily water consumption:

• Men: 15.5 cups (3.7 liters)
• Women: 11.5 cups (2.7 liters)

Replenishing fluids during exercise is essential for maintaining optimal performance, preventing injury, and maximizing recovery. This is especially true when exercising in hot temperatures.

2. Optimize your nutrition

Eating a well-balanced diet is one of the most importantTrusted Source aspects of preventing chronic conditions and maintaining a healthy-for-you weight.

Eating the right foods can also help boost your energy levels to maximize your workouts and provide nutrients that support muscle recovery and growth.

For instance, carbohydrates can help fuel your muscles before exercise, especially high intensity exercise that lasts longer than 1 hour. Eating carbs after exercise can also replenish glycogen stores and assist with the absorption of amino acids into your muscles during recovery.

Additionally, protein helps improve muscle recovery after exercise, repair tissue damage, and build muscle mass.

Lastly, regularly consuming healthy fats could help promote fat burning instead of muscle loss, increase energy, and manage blood pressure and cholesterol levels.

3. Warm-up

Warming up before your workout refers to increasing your body temperature.

While this may be the traditional purpose, researchers suggest that warming up before exercising provides several physical and psychological benefits.

Warming up could prepare your body for physical exertion, improve flexibility, and reduce the risk of injury. It can also help get you in the right mindset for exercise.

To get warmed up, focus on raising your heart rate and targeting the specific body parts you’ll be using that day.

For instance, if you’re exercising your lower body, start your workout with aerobic exercises like leg kicks, half-squats, and walking lunges. For your upper body, perform arm circles and standing pushups.

Dynamic stretches are also a great way to get warmed up.

4. Cool down

Cooling down after working out is also important because it can help your body return to its normal state and restore breathing patterns.

According to the American Heart AssociationTrusted Source, stretching after exercise can also help reduce muscle soreness and tightness by reducing the buildup of lactic acid in your muscles and joints.

Some cool-down ideas include light walking after aerobic exercise or static stretching after resistance training.

5. Listen to your body

If you’re not used to working out regularly, be mindful of your limits.

If you feel pain or discomfort while exercising, stop and rest before continuing. Pushing through the pain is not a good idea, as it can cause injuries.

Also, remember that working out harder and faster is not necessarily better.

Taking your time to progress through your fitness program can help you maintain your routine in the long term and make the most of it.

An important factor in staying motivated and continuing to exercise long term is having fun while doing it.

One simple way to do this is to incorporate a wide range of different types of exercises into your weekly routine.

For instance, if you decide to join a gym, you can participate in a variety of classes like yoga, Pilates, and HIIT, or you can train by yourself in the gym. Many online classes are available and effective, too.

The British Heart Foundation recommends the following tips to help make exercise more fun:

• exercise with a friend or in a group (this can help maintain accountability)
• add entertainment, such as music, a podcast, or TV
• do something you enjoyed as a kid, such as playing a specific sport or flying a kite
• engage in active pleasure activities instead of sedentary activities
• consider running for a cause, such as a charity

Tracking your progress, such as logging your weightlifting levels or noting your running times, can also help keep you motivated to improve your personal records.

Starting a new exercise routine can be challenging, but tailoring exercise to your social, physical, and mental needs can help make it fun and rewarding.

There are many different types of physical activity to choose from. Find a few that work for you and be sure to vary them occasionally.

The goal is to start slowly, build up your fitness level, and give your body enough rest to help prevent injuries.

Keeping track of your progress or taking a virtual group class are examples of actionable steps that can help you stay motivated and achieve your goals.

If you’re unsure where to begin, speak with a healthcare professional or personal trainer. They can help develop the best workout plan for you.