Updated: Jan 12
Recently I’ve been asked, “How do I get started with an exercise routine? Seems like a lot to navigate.”
This is a great question! We all have to start somewhere. Here are some ways to get you moving ASAP!
1. Choose to make your exercise practice positive and sustainable.
2. Get medical clearance and/or advice if you have any conditions, injuries or other physical limitations that can affect how you exercise.
3. Ask for the support you need to create and sustain your exercise practice; things like adjusting your work schedule, enlisting your partner to manage things at home or getting a workout-buddy.
4. The recommended weekly minimum time for exercise is 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise, with each exercise session lasting a minimum of 30 minutes (Department of Health and Human Services, 2018). Use this as a guide and adjust your workouts to accommodate your schedule and your current strength and stamina.
5. Choose something you like to do and start with basics that tend to be free of obstacles to exercising (e.g. walking, running, body weight workouts). You will be more motiviated and committed if workouts are acceessible and enjoyable. Move onto a gym membership, classes, or even a club sport when you feel ready for that change.
6. Create a varied practice. You need resistance training as much as, if not more than, cardio.
7. Allow adequate recovery time for each workout.
8. Still feeling in the weeds about how to exercise? Schedule a few sessions with a personal trainer who can a.) properly instruct movements; b.) check and correct your form so you can continue to exercise safely; c.) help you choose classes, assemble workouts or offer recommendations for home gym equipment.
9. Don’t worry if you have to miss a session or have a less energetic workout than expected. An all-or-nothing approach to exercise can be de-motivating. Be flexible, kind and patient with your practice and progress.
10. A few of my favorite exercise resources are below. Feel free to contact me for more suggestions.
LIFTOFF: Couch to Barbell is a program by Casey Johnston (@swolewoman) geared specifically for beginners or anyone wanting to re-start their lifting routine. It has great testimonies and Casey's intentions for workouts are in the right place.
Yoga with Adriene on YouTube is also FREE and gets two-thumbs up from so many people I know!