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How To Start Exercising
by MindJournal - 8 mins read
The world of fitness can be daunting.
Do you like running or prefer weights? And what exactly are Barre, Reformer Pilates, HIIT, and Tabata?
Should you down protein shakes or eat the rainbow? Do you need to work out every day? Twice a day? And even if you manage to start, how do you keep it up?
Ok...breathe. The thing is, you don't really need to know all of this. In fact, exercising can – and should – be as simple as just moving your body.
Just grab your water bottle, and you're ready to begin.
Don't Obsess About The Gym
First things first. You don't have to go to the gym to do exercise. We often worry about hitting the gym a certain number of times a week and consider anything less a 'failure'. This not only creates unrealistic expectations but also puts too much pressure on ourselves.
"As a beginner, I wouldn't say you even need to go to the gym right away," says PT David Wiener. "This is when you find your passion for exercise, and going to the gym can be daunting. Start by doing simple exercises such as walking or low-impact jogs. Anything to get yourself started."
Know Your Why
It may sound obvious, but knowing why you want to exercise will help set you up for success.
"Once you know why you're doing this, remind yourself about it regularly and focus on getting the work done," says Wiener. "It's normal to feel unmotivated some days. However, knowing what drives you and keeps you going is powerful."
Whether you want to boost your energy, reduce stress, or build muscle, knowing your why will keep you motivated and make it easier to stick with your routine. It will also help you bounce back from setbacks and stay committed for the long haul.
Find What You Love
If you've tried to exercise before but lost interest, it's likely because you didn't find your thing.
"One of the most important things to remember is that you must enjoy it," says Wiener. "Putting pressure on yourself to do something you don't enjoy is counterproductive."
If running bores you to tears, try cycling, swimming, or playing a sport. If lifting weights isn't your thing, look into bodyweight exercises, resistance bands, or martial arts. The goal is to try different things until you find something that gets you (genuinely) excited to work out. It may take time, but you'll find it.
Create Balance
We all have our favourite, but a solid exercise plan should include a mix of cardio, strength training, and flexibility exercises. This balance reassures you that you're working on your overall fitness.
Cardio: Think brisk walking, jogging, hiking, or a game of basketball to get your heart pumping. Aim for at least 150 minutes of moderate cardio each week.
Strength Training: Building muscle boosts your metabolism, strengthens your bones, and increases overall strength. Try bodyweight exercises like squats, push-ups, and lunges, then progress to weights or resistance bands.
Flexibility: Add stretching or yoga to improve flexibility, reduce muscle stiffness, and prevent injuries. Even 10-15 minutes of stretching after your workouts can make a big difference.
Make A Plan
Just like scheduling that important meeting, planning your workout schedule will make you more likely to stick to it. It helps you organise your day better, balancing exercise with work, social stuff, and all those other responsibilities.
When you set a specific time for exercise, it becomes part of your routine, just like eating or sleeping. This way, you're less likely to skip out on workouts and more likely to stay committed.
Use the monthly, weekly, and daily planning sections in your Balance Planner to map your workouts, track your progress, and adjust as needed.
Fuel Your Body
The internet can be a wild west of nutrition information, from detoxing to cutting carbs. Try to ignore the fads and focus on giving your body the fuel it needs.
“Maintaining a healthy and balanced diet alongside your training plan is crucial to maintaining and reaching your goals,” says Wiener. “Your diet should be filled with the calories and nutrients you need to fuel your body. For example, you may need more protein on strength training days to help build and repair your muscles.”
If planning exercise and nutrition feels overwhelming, start with nutrition. This foundation will prepare you to add workouts when you’re ready.
Be Kind To Yourself
Even with the best intentions, there will be days or even weeks when you don't exercise. And that's okay. You'll lie in and miss the gym. Or you'll take that much-needed holiday. None of this is cause for concern – it's just par for the course.
"Without a doubt, life can get in the way of your goals and plans", says Wiener. "It can be frustrating, but you need to accept it. You haven't failed if you haven't got the time to work out, so don't give up. Just be easy on yourself, take each day as it comes,".
The bottom line is that exercise boosts energy, keeps you strong, and improves mood. Who doesn't want that? Start small and find what you love—your body and mind will thank you.
