How To Start Exercising

If you want to incorporate physical activity into your routine, you have a lot of options for exercise. However, many people don’t know how to start exercising for the first time if you’ve never really exercised before. But everyone has to start somewhere to achieve fitness goals and maintain a healthy weight. This article explains some tips on how to start working out even if you don’t know where to start. Before that, let’s take a look at why exercise is essential.

Why Is Exercise So Important?

Almost every one of us is familiar with the benefits of engaging in physical activity. Although it takes a lot of determination to incorporate exercise into your routine, sticking to exercise comes with a lot of benefits. Exercise helps you:  

• Achieve significant improvement in your health. 
• Maintain healthy body weight [1].
• Build muscle mass and strong bones.
• Reduce the likelihood of chronic diseases [2].
• Sleep better
• Enhance sex drive and improve sexual health
• Boost your mental health [3].
• Maintain good energy levels.

There are different exercises that you can add to your workout routine. These exercises include strength training, cardio, strengthening, and flexibility. It is recommended to exercise for 150 minutes per week to achieve fitness and overall improvement in health. 

A Beginner’s Guide: How to Start Exercising

Once you understand the primary purpose of starting exercising, it will become easier to stay on track. The following are some tips to start exercising when you don’t know where to start:

1. Identify Your “Why” & Set A Goal:

Setting a goal and a reason to start working out are important aspects of staying consistent, positive, and motivated. You might have decided many times to start exercising and then failed. Think of what you want to achieve and set a different approach. You can also set your fitness goals, such as losing extra fat or getting into better shape, by finding your own source of inspiration. 

2. Start Slowly & Track Your Progress:

Start with exercising two to three times a week and then gradually increase the frequency and duration of exercise. You can do this by setting short-term goals first. Also, keep tracking your progress to observe any improvements. This will help you stay motivated and more focused on your fitness goals. 

3. Make It A Habit:

Make exercise your habit and adhere to this routine to stay more focused on your goals. Studies have shown that you can sustain a habit long-term by replacing an unhealthy habit with a healthier one. For example, you can make a habit of working out regularly right after work [4].

4. Check Your Health:

It is always good to take advice from your physical therapist or healthcare professional before starting a new workout routine. This is specifically crucial for people starting vigorous exercises. An early physical examination can detect many chronic health issues that lead to injuries during exercise. 

It is never too late to start a new workout routine, even if you have no idea what you’re going to do. Start by working out four to two to three days a week and gradually increasing its duration and frequency. Setting your goals and making them a habit will help you stay motivated to achieve what you want. Contact you doctor to review your health and ask any questions before getting started.

References:

1. Paley CA, Johnson MI. Abdominal obesity and metabolic syndrome: exercise as medicine? BMC Sports Sci Med Rehabil 2018;10:7. https://doi.org/10.1186/s13102-018-0097-1. 
2. Gim M-N, Choi J-H. The effects of weekly exercise time on VO2max and resting metabolic rate in normal adults. J Phys Ther Sci 2016;28:1359–63. https://doi.org/10.1589/jpts.28.1359. 
3. Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry 2006;8:106. https://doi.org/10.4088/pcc.v08n0208a. 
4. Cleo G, Isenring E, Thomas R, Glasziou P. Could habits hold the key to weight loss maintenance? A narrative review. J Hum Nutr Diet 2017;30:655–64. https://doi.org/https://doi.org/10.1111/jhn.12456.