The first step in anything meaningful is usually the hardest. You already know the benefits of regular exercise. Your doctor has probably told you that you need to be more active, or maybe you are tired of being overweight and want to do something about it.
So, how do you start working out if you’ve never exercised before? The short answer is: take the first step. Once you start exercising regularly, you will feel different, and the benefits will motivate you to keep doing it. If you don’t know where to start exercising, then read on.
This article will share a step-by-step guide to starting a new workout routine from doing nothing. You’ll learn how to ease into a regular exercise routine from sitting all day long and tips to help you stick to it long term.
In This Article
What Are The Benefits Of Working Out?
Regular exercise is the best thing you can do for your health and longevity. According to Mayo Clinic, exercise helps to lower blood glucose levels and improve insulin function, which reduces the risk of type 2 diabetes. In addition, it is good for heart health because it lowers high blood pressure and cholesterol levels, which reduces the risk of heart disease.
Furthermore, regular exercise strengthens bones and muscles, boosts metabolism, and helps you lose body fat and maintain a healthy weight. It may also improve your mood, confidence, sleep quality, and sex life.
According to the World Health Organization, you need at least 150 minutes of moderate-intensity aerobic activity (such as walking, swimming, gardening, and cycling) or 75 minutes of vigorous-intensity aerobic activity (such as running, aerobic dancing, or swimming laps) every week. In addition, include strength training exercises at least two times a week using weight machines or your body weight.
The best way to achieve these guidelines is to do short periods of activity multiple times and spread them out during the week. Remember, before you start a new workout regimen, ensure that you consult your doctor, especially if you have an underlying medical condition such as heart disease, arthritis, or diabetes.
Also Read: What are the 5 Benefits of Regular Exercise?
7 Steps to Start Working Out for Beginners
If you are ready to move from the couch to your active self, here are seven steps to get started.
#1. Assess your fitness levels
Before you start a fitness program, you need to know where you are now. This will help you track your progress and motivate you to keep going. Consider assessing your pulse rate before and after walking about 3000 steps (1 mile/1.6 kilometers). Also,, note how long it takes to complete the walk.
You should also take body measurements such as waist circumference, hips, and bust and use your weight and height to get your current BMI.
Get a health check to rule out any underlying health conditions, especially if you’re older. The doctor may give you precautions and suggest workouts that are appropriate for your fitness level.
#2. Design your fitness plan and commit to it
Being active every day is not easy. You need to plan your fitness program according to what comes easily to you. Some people prefer to walk, run, rope skip, or dance. The best way to be consistent is to do activities that you enjoy, whether it’s dancing, walking, or cycling.
A good fitness plan should also include varied exercise to prevent boredom. You could walk daily and go to the gym thrice a week, or you could choose to do high-intensity YouTube workouts.
Keep your fitness goal in mind so that you can stay motivated and put in the hours. Write down the plan and keep it where you can see it daily to help you stick with it.
Also Read: How Weight Loss Can Transform Your Life (6 Top Ways)
#3. Get the necessary gear and equipment
Once you have an idea of the activities you want to do, you can invest in the right fitness gear to start working out. If you’re working out from home, you don’t have to buy fancy active wear. All you need are a comfortable sports bra and walking/running shoes.
If you plan to skip, you may also need to buy a skipping rope. You should also consider a smartwatch to track your fitness or install fitness apps such as Google Fit or Fitbit to track the duration of your workout, calories burned, and other metrics such as food and water intake.
If you’re going to the gym, you need comfortable shoes and gym clothes, a pair of gloves, and a gym bag.
#4.Start slowly
If you have never exercised before, you shouldn’t start with long, intense workouts. It is normal to be pumped up and motivated to start working out when you’re just starting but be careful not to push yourself too hard.
The goal is to be consistent and not do intense workouts that you can’t keep up with. For beginners, a walk is better than a run because it is gentle on your knees, especially if you’re overweight.
Start with a 10 to 15-minute moderate-intensity workout and increase the time by 10 minutes every week. Moreover, it is better to have two shorter sessions in a day than to miss out on exercise. Once you’re okay, gradually increase the duration to 30 to 60 minutes of workout 5 days a week. Aim to slowly increase the intensity by 10% every week.
Remember to warm up before any workout to prevent injury, especially since you have not been active. Also, do gentle stretching to help your body recover from a workout. Listen to your body, stop if it hurts, and rest when you need to.
Also Read: How to Maintain a Healthy Weight: 3 Simple Tips
#5. Incorporate exercise into your daily routine
Most people struggle to find time to exercise. The truth is there will never be enough time in a day. There is always so much to do with little time.
So, to start working out, you have to prioritize exercise and block time for it. Set a recurring event on your calendar and treat it as seriously as an appointment with your boss. You could decide to wake up earlier and exercise first thing in the morning or go for walks at lunch break or in the evening. You can also do rope skipping as you watch your favorite show.
In addition, get every opportunity to be active throughout the day. Take the stairs instead of the lifts, alight from the bus stop one stop earlier. Park your car at the furthest corner to get more steps. The goal is to move daily and get as much movement as you can.
Also Read: How to Make Time for Exercise with a Busy Schedule (9 Easy Tips)
#6. Track your progress
Use a journal, diary, or fitness app to record your workouts and how you feel afterward. You can journal daily or weekly so that by the end of the month, you have enough information to work with.
This will help you monitor what is working and what needs adjustment. It also helps to listen to your body and take rest when necessary to avoid getting overwhelmed.
Give yourself time to recover and have one or two rest days on which you can do regular errands, such as playing with your kids or going to the mall.
Also Read: Why is My Metabolism So Slow? 9 Causes of Slow Metabolism
#7 Adopt a long-term view
It takes about 21 days to form a habit, so don’t be overwhelmed by day one. It may take a while to make exercise a habit, so don’t give up if you miss a day or two. Just get back to it as soon as you can.
Adopt a long-term view and make it a part of your life. Set achievable goals and also celebrate and reward yourself for small wins. Also, combine exercise with other healthy habits such as:
- Drink adequate water: Your body needs adequate water to perform key functions. You also need water to restore the fluid balance lost during exercise. Moreover, drinking water after a workout helps you recover from a workout.
- Eat a balanced diet: Your body needs nutrients to provide energy for your workout. Be sure to eat whole foods from all food groups, including carbs, proteins, and healthy fats, in small portions to provide sustained energy throughout the day.
How to Start Working Out At Home for Beginners (Without Equipment)
For most people, working out from home is easier because there are fewer obstacles. You don’t have to pay money and also have less resistance than planning to go to the gym. Here are helpful tips to start working out from home
- Use TV time to move
If you watch TV for one hour or more, you can use the time better by doubling it as exercise time. Get a skipping rope and do a few at a time, and slowly, you’ll hit 150 without knowing. You can also do gentle stretches or movements such as squats, lunges, or crunches.
- Move around the house
Avoid sitting all day on your couch. Get up and move to the other room, move along the corridors, or squat every time you visit the washroom. You can also walk around the house whenever you’re on a phone call. They may seem insignificant, but every little step counts.
- Go for morning walks or evening strolls
Walking is one of the best workouts for beginners because it can be done anytime and anywhere. You don’t need any special equipment except comfortable shoes and clothes.
Most people move around in their cars and never step out to walk in the neighborhood. When the weather and time permits, leave the car behind and go for a walk. Make it time to reflect on your goals, walk your dog or catch up with your kids or spouse.
Also Read: Is Walking Good For Weight Loss? 10 Health Benefits of Walking Everyday
- Check out free YouTube fitness videos
As long as you have an Internet connection, you can access thousands of free workout videos on YouTube. These range from walking, dancing, rope skipping, strength training, yoga, and stationary bike workouts. Ensure to choose beginner-friendly workouts and do only what you can handle to avoid hurting yourself.
Yoga and Pilates are good home workouts that help build muscle mass and improve flexibility. They make it easy to do regular activities such as bending or reaching out and promote balance, which decreases as we age.
- Hire a fitness expert
If you’re overweight or out of shape, you need a personalized workout program from a fitness expert, accountability, and support to adopt healthy habits. If you are struggling to keep a consistent workout schedule at home, consider fitness programs such as our 30-day walking group challenge to get help to start working out from home. You can also hire a local fitness expert to do online or physical classes.
Here is an easy-to-follow one-week exercise program that will only take 10 to 30 minutes. Once your body adjusts to the routine, you can increase the duration.
One-week sample workout plan
Monday: 20-30 minutes walk
Tuesday: Rest
Wednesday: 10 minutes’ walk. Then, do two or three sets, resting for a minute after each set.
- 3 sets of 10 squats, 10 high knees, 10 sit-ups
- 3 sets of 10 jumping hacks, 10 pushups, and 10 lunges
Thursday: Rest
Friday: 20-30 minutes walking or cycling
Saturday: Rest
Sunday: 20-30 minutes walking or jogging
From week two, you could have two rest days and add an extra day for strength training workouts. With time, you can have active rest days where you can walk or cycle. You can also increase the duration of walking from 20 minutes to 40 minute walks
How to Start Working Out At The Gym for Beginners
Going to the gym for the first time is scary. You meet people with a well-chiseled body, and it can be intimidating to see them struggling on day one. It doesn’t have to be so. Here are tips to start working out in the gym
- Start with the basics
Walking on the treadmill is a good alternative to walking outside. For a beginner, you can start with a short walk with low intensity and increase the duration once you get comfortable. You could also start with a stationary bike or elliptical machine.
In the beginning, trying out the different weight machines may seem overwhelming, but give it time. Don’t shy away from strength trimming for long, as it helps build stronger muscles.
Start with the smaller weights and increase the reps slowly to help your body adjust. Do what’s comfortable for you, and don’t overdo it to avoid injury and stress on your body. In no time, you’ll be a gym guru.
- Join a fitness class
Most gyms offer fitness classes daily or weekly. It could be a good idea to start working out with Zumba dancing or aerobics classes to ease into an active lifestyle. Moreover, most fitness classes have a small number of people, including beginners, and it makes it fun to work out with others.
- Ask for help
If you’re not sure how to use equipment, don’t hesitate to ask. Consult a fitness trainer in the gym and ask questions about your fitness regime and how to use the equipment. They are there to help you learn how to use the machinery and guide you to the reps you need.
- Get a workout buddy
You’ll need to stay motivated to show up to the gym regularly. Find a workout buddy to keep you accountable and support each other on your fitness goals
- Don’t focus on the scale
Your fitness level is more than the number on the scale. Even if you’re starting to work out to lose weight, you need to shift the focus to the non-weight benefits of exercise, such as improved mood and energy levels. This will help you avoid getting disappointed if you’re not losing weight as fast as you wish.
A 2011 study published in the Journal of Epidemiology suggests that overweight people who eat right and exercise have no greater risk of death than those with normal BM1 (18.5 to 24.9). So, don’t focus on the scale; focus on the health benefits of exercise and not just appearances.
FAQs
- How should a beginner start working out?
The best way to start working out for beginners is to start slowly. Don’t try to do too much too soon. Start with short 10-minute walks or high-intensity workouts and increase gradually.
- How do I start working out by myself?
You can start working out by yourself at home with simple workouts such as walking, rope skipping, cycling or YouTube fitness videos. You can also join a nearby gym and go when it is less busy and quiet.
- How do I start working out from doing nothing?
If you have never exercised before, you can start working out with moderate-intensity workouts such as walking, gardening, or swimming. Just do anything to get you moving and make it fun and easy to do. Then, you can start increasing the duration by 10 minutes every week or the intensity by 10%.
- How do I start getting in shape?
Start with 10 to 15 minutes of moderate-intensity physical activity, such as brisk walking or swimming, three to four days a week or every other day. Gradually increase to 30- 60 minutes five days a week and combine with three to four sets of strength training exercises, such as squats, lunges, pushups, and crunches, at least twice a week.
- How long does it take to see results from working out?
It takes about three to four months to see significant fat loss, but you may start noticing mild fat loss and changes in mood and energy within two to four weeks. Your results depend on the duration of exercise, its intensity, and your calorie intake.
Final Thoughts
If you have been inactive, when you start working out it will feel like an uphill climb. But it is possible to start working out at home with simple, moderate-intensity workouts such as walking even if you’re out of shape.
Start slowly with a few minutes of movement and slowly build your fitness levels. Remember, a little exercise is better than none. Also, choose activities that you enjoy to make it easy to stick to your workout regimen. The goal is to build a consistent workout habit because you can’t rely on motivation all the time as it fluctuates.
Remember to consult with your doctor before you start a fitness program. Also, stay hydrated and eat a balanced diet to provide your body energy required to exercise.
Challenge yourself to start a regular workout routine and see your health improve. If you need help to assess your current health status and set realistic health goals, reach out to us and book a one-on-one consultation today.
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