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The Beginner’s Guide to Starting a Fitness Routine
Whether you’re totally new to exercise or just getting back in the game, these steps will make it easy to get started and stay on track.
Staying active is one of the best ways to boost your physical and mental health. Exercise helps lower your risk for disease, prevent injury, keep a healthy body weight, and improve your mood. But if you don’t already have a regular fitness routine, don’t worry. It’s never too late to find one that works for you.
Whether you’re new to exercise or you haven’t tried it in a while, get moving today with these tips from Josie Dutil. Dutil is an experienced health and wellness program manager and the executive director of the Council on Aging in Bellingham, Massachusetts.
Get cleared for takeoff.
Almost anyone of any size and age can safely do some kind of exercise. This is true even if you’re a total beginner, you haven’t picked up weights in years, or you’re managing a health condition. It’s always a good idea to talk to your doctor about safely trying new activities. But that’s especially true if you:
- Have health concerns, such as diabetes or heart disease.
- Feel pain in your joints when you try to exercise.
- Aren’t sure what your fitness level is.
Start slow and go steady.
You don’t have to jump into a high-intensity fitness class if you’re not ready for it. Pushing yourself too hard or fast is a common mistake. You can wind up injured or burned out. Instead, try lower-impact activities that don’t put as much pressure on your joints. Some examples:
- Walking
- Swimming
- A beginner’s yoga class
- Stationary cycling
- An elliptical machine workout
- Pilates
- Tai chi
As you get stronger and gain confidence with these activities, you can try new ones.
Use your body weight.
Building strength doesn’t require fancy machines, kettlebells, or a pricey gym membership. Simple exercises that use your body weight such as squats, pushups, and planks can add up to a full-body workout. They build muscle, get your heart rate pumping, burn fat, and support bone health. All you need is yourself and gravity.
Take advantage of cardio equipment when you can.
Cardio machines offer a lot of exercise options. The bike is a great starting point. It’s a familiar activity that’s easy on the joints. With the treadmill, you can walk or jog without worrying about uneven terrain or bad weather. Ask the gym staff for help before trying any equipment.
Make exercise a realistic habit.
You find time for the important things in life, whether it’s eating breakfast, taking a work call, or picking up the kids. Treat exercise the same way. Find the right time for your workout by being realistic. Think about when it best fits into your schedule and when you would actually want to do it. Are you an early riser? Set the alarm a little earlier for a morning walk. Does family time take up your evenings? Maybe a midday sweat session is the way to go. Think of it as an important appointment with yourself for your health.
Work up to it.
Aim to exercise at least 30 minutes a day, 5 days a week. If you can’t do 30 minutes in a row of exercise, break it up into three 10-minute sessions. It may take a while to work your way up, and that’s okay, but it’s a good goal since it’s so beneficial. Add time slowly until you can do a full 30 minutes at once. When getting started, listen to your body. Take a breather if you’re feeling pain. Again, if you have medical concerns, be sure to talk about your activity level and frequency with your doctor.
Find workout classes or buddies.
Exercising in a group can make exercise more fun. Many people find that joining others who have similar goals helps keep them on track. When people exercise with one or more friends, they go harder and get better results.
In general, making plans to exercise makes you more accountable. Telling someone you’ll meet them for a morning jog makes you get out of bed instead of hitting the snooze button. And paying for an online Pilates class ahead of time is great motivation for logging on.
Need help finding online classes? Sites such as Mindbody and ClassPass can help you find and book in-person or streaming exercise classes. And YouTube and Instagram are full of free and low-cost options. Be mindful to look for workouts at your level. And choose something you enjoy: You’re more likely to stick with it if you’re having fun too.
Additional sources:
The benefits of exercise: Centers for Disease Control and Prevention
