How to Start Exercising Again or for the First Time, and Stick with It

Once you have assessed your current fitness level, use this information as a baseline against which to track progress throughout your workouts as they become more intense over time.

This will give you an objective measure, making it easier to track improvements with greater accuracy and helping keep confidence levels high along the way!

• Determine how much time you have to exercise

Before you begin working out, consider how much time you can commit to exercise daily or weekly.

Knowing this will help you determine the type and frequency of activities most likely to produce your desired results promptly.

If your schedule leaves you little free time, break down the amount of exercise needed into smaller chunks.  Fitting it into the days or times you aren’t as busy can be just as effective as doing extended sessions.

For example, instead of exercising for 45 minutes on Saturday morning only, break it into 15-minute intervals throughout the week – like Tuesday evening, Thursday morning, and Saturday morning – so that it fits better around other commitments or tasks needing attention during the week.

You will, in fact, benefit more from this type of schedule than exercising once per week for longer.

• Choose an Exercise Routine

Before you start exercising, think about the activity you would like to do and what you hope to get out of it. 

If you’ve exercised before, you should have an idea of the fitness activities you like and those you don’t.

If you’ve been sedentary until now, choose an exercise or sport you think you will enjoy.  You can always try something else if you don’t like it.

Endurance-type activities such as running, swimming, or biking can increase your aerobic capacity over time.

Muscle-strengthening routines such as free weights, resistance bands, and machines are great for toning and shaping muscles.

Dancing and Pilates can be fun alternatives for those looking for a combination of both, as they provide an aerobic workout while strengthening core muscle groups.

If you’re short of ideas or unsure which activity may work best for you, consult a personal trainer or use Google or YouTube as a point of reference.

Tips to help you start exercising after a long break

4 types of exercise to include in your routine

A well-rounded fitness program encompasses aerobic exercise and strength training, plus flexibility and  balance moves.

Keep reading for a brief overview of these.

– Aerobic exercise

Aerobic exercise, also known as cardio, describes an activity that increases the heart and breathing rate for an extended period.

Examples include brisk walking, jogging, running, biking, swimming, and using an exercise bike, elliptical trainer, or rowing machine.

This type of activity promotes better overall health, fitness, and stamina.  Done regularly, it lowers blood pressure and blood sugar levels and increases HDL (good) cholesterol.

It aids weight loss and can decrease the risk of heart disease, stroke, type 2 diabetes, and some types of cancer.  Aerobic exercise is also a great mood booster.

– Strength training

As we age, we lose muscle mass.  Strength training helps to counteract this, making you look and feel more youthful.

As well as building muscle, regular sessions will make you stronger, enabling you to do everyday tasks more easily.

They will also promote bone growth, lower blood sugar levels, reduce body fat, aid weight loss, and improve endurance.

Typical strength exercises involve using free weights, weight machines, or resistance bands.

– Flexibility training

As its name suggests, flexibility training improves flexibility that can be compromised with age due to tendons and muscles shortening.

This can increase the incidence of muscle strains and cramps, making it difficult to perform day-to-day activities such as reaching for something on a high shelf and bending to put on shoes.

Gentle dynamic and static stretches can elongate the muscles, increasing their range of motion and reducing pain.

When done regularly, these stretches can also improve joint stability and lower the risk of injury.

Typical forms of flexibility training include stretching activities such as yoga, Pilates, or Barre workouts.  Alternatively, you can do stretching exercises designed to improve flexibility.

– Balance exercises

As we age, our vision, inner ears, joints, and leg muscles can deteriorate, negatively affecting our balance.

Balance exercises can address this, so you feel steadier, more agile and confident, and you’ll be less prone to falls.

It’s never too early and almost never too late to improve your balance.

Fitness activities to try include yoga or Tai Chi.  Alternatively, do basic balance-improving exercises such as walking heel to toe and standing on one leg.

Strong leg muscles and a strong core also help prevent falls, so be sure to include strength training in your fitness regimen.

How to Start

• Start small

Whether you want to begin working out for the first time or after a long break, start small.

Doing too much too soon can be discouraging and result in injury.

It’s okay if you can only manage 5 or 10 minutes to start.  Do this three to five times a week, and build up from there, adding an extra five minutes per week to each session, and you will soon be doing thirty minutes or more every session.

• Make Fitness a Habit

Making fitness a habit involves integrating it into your daily life.  This is crucial to staying fit and healthy.
The easiest way to do this is to start small with an achievable short-term goal.

Gradually increase your workout frequency and intensity.

Whether it’s walking, cycling, yoga, strength training, or something else, make a plan and stick to it.

Exercise isn’t something to dread. If you like the exercise you do, you will look forward to doing it and like it even more when you see and feel the benefits of your workouts.

• Purchase any necessary attire and equipment

Having the right exercise gear can be the difference between success and failure.  There isn’t a wrong time to get the right gear, but I recommend doing so before you start exercising, as it can be motivating.

– Shoes & Accessories

Your shoes should support the exercise you’ll be doing.

For example, if you plan to walk, jog, or run, look for shoes with flexible cushioning, extra arch support, and a strong heel counter.

I’ve been wearing RYKA Women’s Influence Training Shoes for some time, and I can’t fault them.   Click on the previous link to read a review, or click here to see the shoes on Amazon.

Click here to read an article on how to choose running shoes to fit your foot pronation type.

A fitness tracker or smartwatch for tracking your sessions will stand you in good stead.

I wear a FitBit Charge 5.  It looks great, but what really drew me in was its range of cool features.  I didn’t think I’d use most of them, but I soon became addicted and wouldn’t want to be without the watch.

If you decide to cycle, you will need shoes that work with clips or pedals, depending on your bike’s style.

Additionally, consider investing in padded cycling gloves.

Cycling gloves will help you grip the bike’s handlebars, reducing stress and making for more comfortable rides.

A tire lever and patch kit in case you puncture a tire could come in handy.

For general workouts or strength training at a gym, find cross-training shoes that offer more stability on hard surfaces with extra cushioning for versatile movement.

Choose a heavier option for lifting weights.  Lifting weights usually requires a range of dumbbells or other gym equipment.  You may also need weight-lifting gloves.

Other kinds of exercise need specific equipment as well.

For example, swimming requires goggles and appropriate swimwear.

Yoga necessitates a yoga mat and possibly a yoga bag, towel, and blocks.  You may also choose to wear grippy socks during classes.

Rock climbing requires shoes with sticky rubber soles and chalk to provide a better grip if you have sweaty hands.

For team sports like basketball or volleyball, consider specialized court shoes that provide excellent traction and flexibility on any surface.

– Clothing

Select non-restrictive clothing made from breathable fabric that wicks away moisture, like cotton or athletic blends, to enhance ventilation during strenuous workouts such as running or agility drills.

Form-fitting top layers can enhance mobility during activities like bicycling.  Depending on their fabric, they can also protect you from the damaging effects of the sun’s UV rays.

An insulated jacket can add additional coverage to help regulate temperature while exercising outdoors when the temperature is low.

Brightly colored exercise gear will maximize visibility during road races or other outdoor nighttime exercise sessions.  Research has shown that orange fitness clothing can also improve motivation.

• Schedule your workouts

Setting up a realistic schedule will make it easier to handle the challenges you set yourself.  While you can do this at any stage of your fitness journey, I recommend doing it before your start exercising.

Following are some tips to help you map out your workouts.

– Set small goals initially – doing too much too quickly can lead to injury or burnout.

– Factor in other commitments and be mindful of your energy levels so you don’t overextend yourself.

– Schedule at least two days of rest each week for your body to recover and your muscles to renew.

– Wait 48 hours between strength training exercises targeting the same muscle groups.

– Aim for at least 30 minutes of exercise three to five times a week.

This can include anything from walking, jogging, swimming, or gym exercises.

Tabata training and HIIT workouts should be shorter and less frequent.

• Stay motivated

Staying motivated is an essential component of any activity regime, but sticking to a consistent workout schedule can be challenging as it requires discipline and dedication.

However, you can do some simple things to stay motivated if your initial enthusiasm falters.

For example, create positive distractions during exercise by listening to music or an audiobook while working out.

Whenever you reach a goal, acknowledge and appreciate the work it took and reward yourself for sticking to your fitness plan.

Reward yourself for sticking to your fitness plan.  The reward doesn’t have to be grandiose.  Focusing on small wins will help keep your morale up and give you incentive and inspiration along your fitness journey.

A short-term reward could be something as simple as a bubble bath.

A new book, lipstick, or concert tickets could be your reward for sticking to it for longer.

If you’re really struggling to stick to your schedule, commit to working out for a month or even two weeks.

When the time is up, commit to it again.  If you are like most people, exercise will be a habit you want to keep after doing this once or twice.

• Vary the exercise you do

Variety keeps things interesting, helping to prevent boredom.  It enables you to target different muscle groups and lowers the likelihood of overuse injuries from repeatedly using the same muscles.

Another benefit of varying your exercise routine is that your muscles aren’t as likely to become accustomed to the movements, making you less prone to hitting a fitness plateau.

• Find an accountability partner

Some people find it helpful to have an accountability partner, also known as a workout buddy.

An accountability partner can make workouts more fun.

You can support and encourage each other if your motivation slips, and help each other be consistent with working out and not skip sessions or fall off the fitness bandwagon.

Your workout buddy could be a friend, family member, co-worker, or even an online buddy who understands what you’re doing and lends moral support when needed.

Pick someone who will be honest with you if your efforts are inconsistent.

This kind of support system can be very valuable.

Setting time aside for regular workouts together should be part of the agreement.

Or, if your accountability partner is online, check in regularly.

Share successes, maintain regular communication, and take turns motivating each other to keep exercise top of mind for both of you.

• Track your progress

One of the best ways to maintain motivation is to track your progress.

Monitoring your progress will help keep you on track and enable you to set new fitness goals.  It will also enable you to identify areas where you may need to make adjustments to achieve better results.

At the start of each week or month, set a goal for what you would like to achieve (for example, running an extra lap) and track your success.

You can also use an app to track your stats, such as calories burned or time spent exercising.

These insights will let you know how well you are doing.  They will also help you stay motivated and provide information that can help you set future goals.

Weighing yourself and taking photos before starting your regimen and along the way can also help you stay motivated.  This is especially useful if your main aim is weight loss and muscle toning.

You could also note details of increases in strength and energy.  This data can be revisited and referred back to throughout your fitness journey so that staying motivated remains ongoing.

Final Thoughts on How to Start Exercising Again

Whether you want to start exercising again or for the first time, do the following:

– Create a plan that works with your lifestyle.

– Make sure you can realistically fit your workout into your schedule.

– Incorporate exercise into activities that you already do.

– Switch up your routine often to prevent boredom and burnout.

– Reward yourself for achieving milestones, no matter how big or small they may seem.

And remember, consistency is the key to success!