How to Start Exercising and Stick to It

Making Exercise an Enjoyable Part of Your Everyday Life


You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click a way. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more: namely, the right mindset and a smart approach. Whatever your age or fitness level—even if you’ve never exercised a day in your life before—there are steps you can take to make exercise less intimidating and painful and more fun and automatic.

What's keeping you from exercising?
If you’re having trouble beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.

While practical concerns like a busy schedule or poor health can make exercise more challenging, for most people, the biggest barriers are mental. Lack of self-confidence that keeps you from taking positive steps. Motivation that quickly flames out. Getting easily discouraged and giving up.

Here’s what you can do to break through mental barriers:

Ditch the all-or-nothing attitude. You don’t have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.

Be kind to yourself. Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So don’t beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.

Check your expectations. You didn’t get out of shape overnight, and you’re not going to instantly transform your body either. Expecting too much, too soon only leads to frustration. Try not to be discouraged by what you can’t do or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. The payoff will come in time.

Busting the biggest exercise excuses

Making excuses for not exercising? Whether it’s lack of time, energy, or fear of the gym, there are solutions.

“I’m too busy.”
Even the busiest of us can find free time in our day for things that are important. It’s your decision to make exercise a priority. And don’t think you need a full hour or two for a good workout. Short 5-, 10-, or 15-minute bursts of activity can be very effective.

“I’m too tired.”
It may sound counterintuitive, but physical activity is a powerful pick-me-up that actually reduces fatigue and boosts energy levels in the long run. With regular exercise, you’ll feel much more energized, refreshed, and alert at all times.

“I'm too fat,” “I’m too old,” or “My health isn’t good enough.”
It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. Very few health or weight problems make exercise out of the question, so talk to your doctor about a safe routine for you.

“Exercise is too difficult and painful.”
“No pain, no gain” is an outdated way of thinking about exercise. Exercise shouldn’t hurt. And you don’t have to push yourself to the limit to get results. You can build your strength and fitness by walking, swimming, even playing golf, gardening, or cleaning the house.

“I’m not athletic.”
Still have nightmares from PE? You don’t have to be sporty or ultra-coordinated to get fit. Focus on easy ways to be more active, like walking, swimming, or even working more around the house. Anything that gets you moving will work.

How much exercise do you need?

Current recommendations for most adults is at least 150 minutes of moderate activity per week. You’ll get there by exercising for 30 minutes, 5 times a week. Can’t find 30 minutes in your busy schedule? It’s okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective.

And here’s the really good news: for most people, moderate exercise is the most beneficial for overall health; you don’t need to keep intensifying your workouts. In fact, exercising too strenuously can sometimes lead to diminishing returns on your fitness levels or lead to injuries or other problems. While everyone is different, most people are much better off training for a 5K or 10K rather than a marathon or exercising for 30-45 minutes a day rather than hours at a time.

How hard do I need to exercise?

There’s no need to overdo it. Research has shown that mild to moderate activity is enough to change your life for the better. You don’t have to sweat buckets or run a single step. Moderate activity means:

That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.

That your body feels warmer as you move, but not overheated or very sweaty.

Safety tips for beginning exercisers

If you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep the following health precautions in mind:

Health issues? Get medical clearance first. If you have health concerns such as heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise.

Warm up. Skip the pre-workout stretching. Studies show that it doesn’t reduce the risk of injury. Instead, warm up by doing a slower or easier version of the upcoming exercise. If you’re going to run, start with walking, for example. Or if you’re lifting weights, begin with a few light reps. Dynamic movements—such as jumping jacks or leg kicks—will also warm up the muscles in your body.

Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.

Listen to your body. If you feel pain or discomfort while working out, stop! If you feel better after a brief rest, you can slowly and gently resume your workout. But don’t try to power through pain. That’s a surefire recipe for injury.