5 Tips to Start an Exercise Routine

To start an exercise routine, the first step is definitely to want to!

Have you ever heard that old phrase that says: “where there’s a will, there’s a way”?

Already having at least the will, you’re halfway there. So, you must choose the best exercise for you and stay motivated.

Maintaining a routine can undoubtedly bring many health benefits, such as better weight control, prevention of diseases like diabetes and hypertension, improvement in mental health and memory, among others.

Overall, it improves quality of life as the person is more willing and has better self-esteem.

And in case you didn’t know, even the quality of sleep can be benefited by an exercise routine as it helps establish a sleep routine and reduces insomnia.

It should be noted that before starting any physical activity, it is recommended to undergo a medical evaluation. Now that you’ve seen some of the benefits of exercise, are you more excited to start?

So keep reading and check out 5 tips that will help you start an exercise routine in a simple way.

Start Slowly and Gradually Increase Intensity

When starting a routine, some people may get too excited and end up overdoing it unnecessarily. Remember that your body is not prepared for a very intense routine, so it’s best to gradually increase the intensity.

In the first few days, your body needs time to recover, allowing the muscles to rebuild and thus inflammation to be reduced.

Therefore, it’s best to exercise two to four days a week, 30 minutes a day. Soon, when your body is already adapted and better prepared, you can increase the frequency and intensity. Don’t rush at the beginning. Take it easy!

Set Achievable Goals

It is very important to set goals that are achievable in the short term. When we aim for very high goals, and if they are not achieved, we can feel frustrated.

Think about what you expect and want to achieve with exercise practice, whether it’s losing weight, getting in shape, toning your body, or improving your quality of life and having better health. Depending on what you’re looking for, it will be much easier to establish your routine and frequency.

Find an Exercise Buddy to Stay Motivated

Undoubtedly, having discipline and consistency when exercising is the most difficult thing for anyone who wants to maintain a routine.

That’s why it’s much better to be able to share the activity with a companion. Having someone close will make the activity much more enjoyable.

You can call a friend, family member, or even just having someone around can be great company depending on the activity.

At first, it’s great to have someone to cheer you on and give you that push you need. This way, you’ll have more motivation and desire to maintain your exercise routine.

Try Different Types of Exercise to Find What You Like Most

To maintain that daily motivation, you need to do something you enjoy and are interested in, as it’s much easier to do an exercise that brings you pleasure and isn’t done out of obligation.

To find out which type of activity is best for you, you can experiment with different types of exercises. Remember that the gym is not the only option. There are several options such:

1. cycling
2. walk
3. swimming
4. aerobics
5. to dance
6. skating
7. play soccer

Also, to avoid getting bored, from time to time you can change activities, so you’ll have new challenges and feel more stimulated.

Maintain a Healthy Diet

Watching your diet is also an important part. The best thing in this case is to avoid ultra-processed foods and give preference to grains, vegetables, fruits, and vegetables.

You don’t need to make very elaborate recipes or stop eating the things you like. Just make better decisions about the foods you put on your table.

Create a Favorable Environment for Practice

The environment where you exercise can significantly influence your motivation and consistency. An adequate space not only facilitates practice but also makes exercise more enjoyable and efficient.

Start by setting aside comfortable and appropriate clothes for the type of exercise you’ve chosen. Clothes that allow free movement and absorb sweat are ideal for most physical activities. Proper footwear is also essential to prevent injuries and provide necessary support.

If you’ve chosen to exercise at home, dedicate a specific space for this. Even if it’s just a corner of your living room or bedroom, having a designated place for your exercises helps create a positive mental association with the activity. Keep this space clean, organized, and free from distractions like television or computers, unless you use them to follow exercise videos.

Lighting and ventilation are also important aspects. A well-lit and airy environment makes practice more pleasant and safe. If possible, exercise near open windows or in outdoor areas, taking advantage of natural light and fresh air.

Music can be a great ally during exercises. Create playlists with energetic songs that match the rhythm of your activity. Studies show that the right music can increase your performance by up to 15% and make exercise seem less tiring.

Finally, organize your time. Set specific times to exercise and treat these commitments with the same seriousness you would treat any other important appointment. Putting your workouts on your calendar and setting reminders can help maintain consistency.

Celebrate Your Small Achievements

The path to a more active and healthy life is composed of countless small victories that, when added together, result in major transformations. Recognizing and celebrating these achievements is fundamental to maintaining long-term motivation.

When we start an exercise routine, it’s common to focus only on the end goal – whether it’s losing weight, gaining muscle mass, or improving cardiovascular endurance. However, this goal may seem distant and discouraging in the first days or weeks. That’s why it’s important to establish smaller milestones along the way and celebrate when you reach them.

These celebrations don’t need to be grand. It can be something simple like recording your progress in a journal or app, sharing your achievements with friends or family, or even treating yourself to something special (not food) after reaching a certain goal.

Some examples of small achievements worth celebrating include: completing an entire week following your exercise routine, increasing the time or distance of your walk or run, being able to do more repetitions of a specific exercise, noticing improvements in your posture or sleep quality, or simply realizing that you’re less tired when climbing stairs.

Taking periodic photos can also be an excellent way to visualize your progress. Often, changes happen so gradually that we don’t notice them in day-to-day life. Comparing photos from different moments can be extremely motivating.

Remember that each person has their own pace, and comparisons with other people are rarely fair or productive. Celebrate your personal progress, regardless of how small it may seem to others.

Learn to Listen to Your Body

Developing the ability to interpret the signals your body sends is an essential skill for those who practice physical exercises. This body awareness not only prevents injuries but also optimizes the results of your activity routine.

The first step is to learn to differentiate types of pain. The mild muscle pain that appears after exercise, known as delayed onset muscle soreness (DOMS), is normal and indicates that your muscles are adapting to the effort. Generally, this pain is diffuse, symmetrical, and decreases with movement. On the other hand, acute, localized pains that worsen with movement or persist for more than 72 hours may indicate injuries and deserve medical attention.

Fatigue is also an important sign. It’s normal to feel tired after exercise, but extreme exhaustion that lasts for hours after the activity may indicate that you’re overdoing the intensity or frequency. Similarly, constantly feeling without energy to exercise may be a sign of overtraining or that you need to adjust your diet and rest.

Rest, in fact, is as important as the exercise itself. It’s during periods of rest that your body recovers and strengthens. Ignoring the need for rest not only increases the risk of injuries but can also compromise your long-term results. Include rest days in your weekly schedule and consider alternating between high and low-intensity exercises.

Adequate hydration is another crucial aspect. Thirst is already a sign of mild dehydration, so drink water regularly before, during, and after exercises, even if you don’t feel thirsty. Signs such as dark urine, dry mouth, dizziness, or headache may indicate dehydration.

Finally, be attentive to your emotions during exercise. Feeling good, energized, and motivated are signs that you’re on the right track. On the other hand, constantly feeling unmotivated or anxious may indicate that you need to adjust the type, intensity, or environment of your exercise.

Remember: your body is unique, and your needs may be different from those of other people. Respecting your limits is not weakness, but wisdom that will ensure a sustainable and enjoyable practice in the long term.

Conclusion

Starting and maintaining an exercise routine is a personal journey that requires dedication, patience, and self-knowledge. By following the guidelines presented in this article – starting slowly, setting realistic goals, finding a training partner, experimenting with different activities, taking care of your diet, creating a conducive environment, celebrating achievements, and learning to listen to your body – you will be building a solid foundation for a more active and healthy life.

Remember that there are no magic formulas or instant results. The secret lies in consistency and finding pleasure in the process, not just in the results. Each small step taken with awareness and determination brings you closer to a healthier and happier version of yourself.

Finally, be kind to yourself. There will be more difficult days when motivation is low or unforeseen events arise. This is part of the process and does not diminish your previous achievements. The important thing is not to give up and always resume your routine, adapting it when necessary to the circumstances of your life.

Physical exercise, when incorporated in a balanced and enjoyable way into your lifestyle, becomes not just an obligation for health, but a source of well-being, self-confidence, and quality of life. Start today, respecting your pace, and allow yourself to discover all the benefits that an active life can provide.