How Can I Start Exercising

How many times have you said to yourself, "I need to start exercising"? However, you never seem to go through with it. You either have a too busy schedule, or there are no good gyms nearby. It's always something. Don't get us wrong - we aren't saying you are looking for excuses. However, you do need to find some motivation to start exercising finally.

This article can help you with that. Here, you will find some useful tips on starting an exercise routine (and sticking with it), so keep reading to learn more!

Benefits of Regular Exercise

Why does physical activity matter so much? Nowadays, we don't have to move a lot or lift heavy things, like people used to in the past. More and more people are living sedentary lifestyles. Most of the heavy work or need for movement we have eliminated with machines and transport vehicles.

Yet, despite our biological and technological evolution, one thing hasn't changed since the dawn of the human race - our need for physical activity. Staying physically active is important for several reasons. First of all, it keeps your muscles strong, and it even strengthens your bones.

According to the American Heart Association, regular exercise is extremely important for your cardiovascular health. Your heart is a muscle just like any other, which is why you need to keep it strong and healthy through exercise. Regular exercise also lowers blood pressure and helps you stay at a healthy weight, preventing various obesity-related chronic diseases, such as diabetes.

Mental Health Benefits

There are also many benefits to your mental health when you exercise regularly. Physical activity reduces stress levels, increases your energy levels, and gives you that dopamine rush. As a result, you feel much better after every exercise session. Additionally, after you get tired from more movement than usual, you will experience better sleep. This will help you get more rest, which in turn will also improve your mental well-being.

Steps to Establish Your Exercise Program

Obviously, regular exercise has so many benefits, which is why you shouldn't postpone it. Let's establish a good exercise routine for you, so that you can start right away!

Select Your Goals and Desired Fitness Level

For a start, think of what your main fitness goal is. Do you want to lose weight, prevent high blood pressure, manage stress, or target certain muscle groups so that you look and feel better? Perhaps you simply want to incorporate something productive into your daily routine.

No matter what your goals and reasons are for starting your fitness journey, they are completely valid. However, they will also dictate what kind of fitness routine would suit you the best.

Choose an Appropriate Fitness Program

Now that you know your goals, it's time to choose the best exercise type for you. If you want to see the first results or lose weight as fast as possible, you should try HIIT - high-intensity interval training (heavy lifting). However, keep in mind that this type of training isn't for everyone.

It might be too intense if you are severely out of shape, or if your back/knees/joints aren't that great. Instead, you can start with cycling, swimming, or walking, then build your routine from there. As you get stronger and more fit, you can move on to HIIT.

There are also exercises you can do without lifting heavy weights: squats, pushups, sit-ups, leg kicks, walking lunges, and many more. You can also go to a local gym and try their machines. These machines are great because you can adjust the amount of resistance they provide, which means you can find a perfect level fit for your needs.

Some other options that you should consider are yoga or Pilates. While there are certain prejudices about these types of activities (they are for women only, and they aren't "real" exercises), many people enjoy them. These activities allow you to start slowly at first, which is great if you haven't done any exercise in a while.

Create a Realistic Exercise Plan

Another important thing about creating your workout plans is to be realistic about it. For example, if you want to start swimming every day, it's a bit unrealistic that you'll be able to swim for a full hour every day, at least in the beginning. Or, if you want to start cycling, riding the Tour de France in the first week isn't realistic.

Also, you don't have to exercise every day. As a matter of fact, you shouldn't exercise every day. Rest days are extremely important. Plus, it's easier to stay motivated and disciplined if you get a chance to rest. Set realistic goals. Sure, the goal of an exercise is to push yourself, but you can only push so far.

So, when creating a fitness plan, make it realistic and achievable. Don't push your limits too far. Otherwise, it will be far too easy to give up.

Make Exercise Fun

Do you know what else will make you more motivated to stick with your exercise program? Make it fun! Many people view having to exercise as some sort of punishment. Yet, that can't be further away from the truth. Exercise can be extremely fun, but only if you approach it with an open mind and a right mindset.

Do you have a favorite physical activity? For example, do you like to dance? Then make that your exercise. Enroll in a Zumba class, or incorporate a short dance routine into your next jogging session. If you like spending time in nature, you can visit local parks or even forests by riding your bike.

Another thing that makes exercise fun is the diversity. If you do the same exercise all the time, it can become boring and tedious. Try to spice it up. Do exercises for different muscle groups. Even when you want to train one particular muscle group, there are many different exercises that target that group.

Listening to your favorite music or podcast can also make the exercise more interesting. At least it can make you feel like time is passing faster, which is also helpful.

Find an Exercise Buddy

Having to exercise alone can become boring. That's why you should find yourself an exercise buddy. They will make your workout sessions more interesting while also increasing your accountability. For example, it's easy to miss a jogging session when you are alone.

However, if you have promised your friend that you will jog together, you won't have any choice but to do it. This can be a great bonding opportunity for you and your friend. Maybe both of you live busy lives, and you wouldn't otherwise find time to see each other.

If you can't find an exercise buddy, hire a personal trainer. They will teach you how to do exercises properly, and they will keep you company while you exercise. If you don't want to pay for a personal trainer, you can install some fitness apps. They will motivate you and help you feel accountable.

Choose Activities That Pair Well with Your Daily Life

All your exercise plans should fit into your daily life. Otherwise, you'll struggle to keep up with your new exercise routine. For example, if you aren't really a morning person, scheduling your exercise session at 6 am is not going to work. Or, if you work in a cushy office job where you are expected to be well-rested and squeaky clean, lifting weights right before your work isn't such a good idea.

So, before coming up with your new exercise routine, think about your daily life. What does your day look like? Would exercising bring chaos into your day? How can you seamlessly implement exercise into your day? Use that as your guide when planning your physical activities.

Stay Motivated

In order to exercise regularly, you need to stay motivated. The moment you lose your motivation, you'll start to doubt your efforts. Should you continue working out? Do you even see any results? Stop. You shouldn't be doubting yourself. Instead, think of all the good things you are getting by persisting.

You are healthy, looking better than ever, and it feels so good when you exercise, right? Even when you are tired, even when you feel pain, remember why are you doing all that. You want to be the best version of yourself, and you can't be that if you give up.

Buy Only the Essentials

When you just start exercising, it's easy to get carried away. Many fitness newbies spend money on things they don't necessarily need. For example, many buy a stationary bike, thinking they will ride it every day. Instead, it becomes an overpriced clothes hanger.

So, before investing too much money into gym equipment, think of what you really need. You need a good pair of sneakers that will withstand all of the running, squatting, and other activities. They don't have to be expensive, though. You'll also need a few towels, a water bottle, and maybe a gym bag.

You can also buy a jumping rope and a few dumbbells', but don't go overboard with it. Keep it simple. Don't waste money on things you won't use, and don't pay for the overpriced stuff. If you look around, you can easily find good-quality and affordable equipment.

Avoid Injuries

Injuring yourself while exercising can be dangerous and painful. You can suffer from serious and even lifelong injuries if you aren't careful enough. However, even minor injuries can temporarily prevent you from exercising. As a result, you can lose your motivation and fervor. The more time passes, the less motivated you feel to go back to exercising.

So, try to avoid injuries. Don't push yourself too hard. Be careful when lifting weights. Don't focus just on how much you can lift or how fast you can run. Focus on a proper form, because that minimizes your chances of getting injured, while also increasing the effectiveness of your exercise routine.

Conclusion

Starting to exercise doesn't have to be something that makes you feel guilty because you keep postponing it. Setting up a realistic fitness program is easier and simpler than you might think. It's intuitive, as it requires you to listen to your body's needs. The tips from this article can help you start exercising without wanting to quit. Make sure to read and follow them!

Frequently Asked Questions

How Much Exercise Is Enough?

There are no universal physical activity guidelines. Everyone is different, with different needs. Just because some activity is good for others, it doesn't mean it will be good for you. Try different routines, don't be afraid to switch things, and focus on what your body is telling you.

Which Exercise Is Best for Beginners?

That depends on many factors, including your age, body type, health, etc. However, no matter which exercise you decide to try, start slowly and then build up when you feel ready. Every exercise can be beginner-friendly if you take it easy.

How Often Should I Be Exercising?

Some people prefer to exercise every day. Others do it once a week. However, the ideal weekly routine is to exercise for 3-4 days weekly, with rest days between each exercise day. This will yield the best results while allowing your body to recover, reducing the probability of getting injured.