EXERCISE AND WORKOUTS
A Beginner’s Guide to Starting Exercise: Tips for Getting Started
Jun
If you’ve been meaning to start exercising but don’t know where to begin, we’ve got you covered. Incorporating exercise into your life can be challenging, especially with a busy schedule, but the physical and mental health benefits make it worthwhile. To help you get started, we’ve gathered expert tips on how to begin your fitness journey and make exercise a consistent part of your routine.
Understanding the Benefits of Exercise
Exercise offers numerous benefits for your physical, mental, and emotional well-being. According to the Centers for Disease Control and Prevention and National Institute on Aging, regular exercise can:
- Reduce the risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, and certain cancers.
- Strengthen bones and muscles.
- Improve everyday function.
- Lower the risk of falls.
- Increase life expectancy.
- Aid in weight management.
- Enhance sleep quality.
- Boost energy levels.
- Improve mood and reduce stress and feelings of depression.
Determining the Right Amount of Exercise
The U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans recommends that adults aim for a minimum of:
- 150 to 300 minutes of moderate-intensity aerobic activity per week.
- 75 minutes of high-intensity aerobic activity per week.
- A combination of moderate- and high-intensity aerobic activity.
Additionally, adults should engage in strength training exercises at least 2 days a week, focusing on activities such as weightlifting, using gym machines, or bodyweight exercises like planks, push-ups, lunges, and squats.
Tips for Starting Your Exercise Journey
- Identify your motivation: To establish a consistent workout routine, it’s important to have a clear reason or goal that motivates you. Whether it’s hiking with your kids, achieving a fitness milestone, or participating in a specific event, a tangible objective can help build consistent habits.
- Start small: Building long-lasting habits begins with starting small. Set achievable goals like waking up 10 minutes earlier or placing your walking shoes next to your bed as a reminder.
- Set realistic goals: Avoid overcommitting when starting a workout routine. Begin with 1-2 sessions per week and gradually increase as you find a routine that fits your schedule and daily life.
- Focus on behavior, not motivation: Relying solely on motivation to work out is not sustainable. Instead, integrate exercise into your routine, just like eating or sleeping. Make it a non-negotiable part of your schedule.
- Plan your workouts: Prioritize planning your workouts in advance. Know what activities or exercises you will do, whether it’s following workout videos or having a personalized program from a trainer. Planning helps reduce overwhelm and increases confidence during your workouts.
- Incorporate “fitness snacking”: Not every workout needs to be lengthy. Short bouts of 5-10 minutes of movement throughout the day, known as “fitness snacks,” can be an excellent way to increase overall activity levels.
- Educate yourself: Read books, follow fitness blogs, listen to podcasts, or learn from qualified experts. Education reinforces the importance of taking care of your body and helps you stay committed to your fitness journey.
- Set movement reminders: Combat the sedentary lifestyle by setting reminders to move every 30 minutes. Even simple standing breaks or short walks can make a significant difference in your overall activity levels.
- Explore different workouts: Experiment with various exercise classes, instructors, and times of the day to find what inspires you and keeps you coming back. Discovering activities that resonate with you will make your fitness journey more enjoyable.
- Understand your body: Everyone’s body is unique, so learn what works best for you. Consult a trainer or do research to find workouts that suit your body type and health condition. Customizing your routine ensures that you’re exercising safely and effectively.
- Connect breath with movement: Incorporate mindful breathing into your workouts by inhaling deeply into your ribs and back and exhaling slowly. Conscious breathing enhances the benefits of exercise and fosters a stronger mind-body connection.
- Make your living room a gym: If mobility or balance is a concern, you can stay active at home with online videos for dancing, yoga, or bodyweight exercises. Utilize everyday items as light weights to add resistance.
- Embrace the power of walking: Walking is an excellent starting point for beginners. Set a daily walking goal using a fitness tracker or schedule a 20-minute walk three times a week to kickstart your routine.
- Dedicate workouts to loved ones: Sometimes, we need an extra push to prioritize self-care. Dedicate your workouts to family members or friends to add motivation and accountability to your exercise regimen.
Starting an exercise routine may feel overwhelming, but taking that first step is essential. With these expert tips, you’ll be well-equipped to begin your fitness journey and make exercise a consistent part of your life. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have underlying health conditions.
