Learning how to start exercising can be intimidating, but it can become a rewarding and enjoyable habit with the right mindset and approach. Here are some steps on how to start exercising:
Assess your current fitness level
Before starting any exercise program, it's important to evaluate your current fitness level. Consider factors such as your overall health, any existing medical conditions, and your exercise history. This will help you determine the appropriate intensity and type of exercise for you.
Consult a healthcare professional
If you have any health concerns or pre-existing conditions, it's important to consult with your doctor or healthcare professional before starting an exercise routine. They can provide guidance and ensure you choose activities that are safe and suitable for your needs.
Set realistic goals
Determine what you want to achieve through exercise. Whether it's weight loss, improved fitness, building muscle or increased strength, increased flexibility, or stress relief, setting clear and realistic goals will help keep you motivated.
Choose activities you enjoy
Find activities that you genuinely enjoy doing. This could be anything from walking, jogging, cycling, swimming, dancing, or joining a sports team. When you enjoy the activity, you're more likely to stick with it.
Start slowly
If you're new to exercise or haven't been active for a while, it's important to start slowly and gradually increase the intensity and duration of your workouts. This will help prevent injuries and allow your body to adapt to the new routine. Begin with manageable goals, shorter sessions and lower intensity, and gradually build up over time.
Create a schedule
Set aside specific times for exercise in your weekly schedule. Plan your exercise sessions in advance and make them a priority. Consistency is key to building a habit.
Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with strength training exercises at least twice a week. Schedule your workouts at times that work best for you, and try to stick to the schedule as much as possible.
Find an exercise buddy
An exercise buddy can provide support, motivation, accountability and make the experience more enjoyable.
Your exercise buddy can be your spouse, sibling, relative, friend, co-worker or even your dog. Make sure they have similar fitness interests and goals and a positive attitude.
An exercise buddy can make exercising fun and help encourage you, keep you on track and push you a little harder each time. I'm competitive by nature. So, I love being challenged by someone better than me.
The great thing about having an exercise buddy with the same fitness interests is that it keeps you committed.
In addition, an exercise buddy can also provide you with the opportunity to play various sports, such as tennis and golf.
Start with basic exercises
If you're new to exercise, start with basic bodyweight exercises that target different muscle groups. This could include exercises like squats, lunges, push-ups, inverted row (Australian pull-ups) planks, and simple cardio activities like brisk walking, jogging, cycling or swimming. Gradually add more variety and complexity to your workouts as you become more comfortable and stronger.
Warm-up and cool down
Before each workout, warm up your muscles with light cardio and dynamic stretches. Afterwards, cool down with static stretches to improve flexibility and prevent muscle soreness.
Listen to your body
Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, modify or stop the activity and seek medical advice if necessary. It's important to challenge yourself, but not at the expense of your health. Pushing yourself too hard can lead to injuries and setbacks.
Stay hydrated and fuel your body
Drink plenty of water before, during, and after your workouts to stay hydrated. Additionally, eat a balanced diet that includes a variety of nutrients to support your exercise routine.
Stay consistent
Consistency is key when it comes to exercise. Try to make it a habit by incorporating it into your daily routine. Even if you can't do a full workout, doing something is better than nothing. Aim for regular exercise sessions throughout the week.
Track your progress
Keep a record of your workouts, noting the duration, intensity, and any improvements you notice. This will help you stay motivated and see how far you've come.
Stay motivated
Find ways to stay motivated, such as tracking your progress, rewarding yourself for reaching milestones, or joining a fitness challenge or class. Remember to focus on the positive changes you're experiencing, both physically and mentally. Surround yourself with supportive people and remind yourself of the benefits of regular exercise.
Take rest days
Rest days are just as important as exercise days. Allow your body time to recover and repair itself. This will help prevent burnout and reduce the risk of overuse injuries.
Seek professional guidance if needed
If you're unsure about how to start or have specific health concerns, consider consulting with a fitness professional such as a personal trainer or your healthcare provider. They can provide personalised advice and guidance based on your individual needs and goals.
Remember, consistency and patience are key when learning how to start exercising. Start small, be kind to yourself, celebrate your progress along the way, and enjoy the many benefits of an active lifestyle.