How to Start Exercising When You Are Out of Shape

How to start exercising when you are out of shape? This is a typical question many people have and for good reason. There is so much information and misinformation out there it is mind blowing!

Starting to exercise when can be intimidating, but with a few steps, you can set yourself up for success

1. Talk to Your Doctor

If you have any health concerns or chronic conditions, consult your doctor before starting a new exercise routine.

If you're thinking of starting a new exercise routine - that's awesome! But before you lace up those sneakers or hit the gym, it's important to check in with your doctor first.

Why?

Well, your doc knows your body and its quirks better than anyone, and they can help you figure out the best way to get moving while staying safe.

Maybe you've got a pre-existing condition or an old injury that needs some special consideration - your doctor can give you the lowdown on how to work around it.

Plus, your doctor can help you set realistic goals and expectations for your new exercise routine. They can also give you some great tips and advice on how to get started, like what kinds of exercises are best for you and how often you should be doing them.

And let's not forget about any medications you might be taking - your doctor can make sure it's safe for you to exercise while taking them. So don't be afraid to reach out and get the green light from your doc before starting your new fitness journey!

It's always better to be safe than sorry, especially when it comes to your health.

By consulting with your doctor first, you can avoid any potential risks or complications and get off to a great start. So go ahead and schedule that appointment - your body (and your doctor) will thank you!

And remember, exercise is a journey, and it's important to prioritize your health and well-being every step of the way.

2. Set Realistic Fitness Goals

Start with achievable goals, like exercising for 10-15 minutes a day, 2-3 times a week.

Here's the thing: it's very important to set realistic goals for yourself. If your goals are too lofty, you might end up feeling discouraged or frustrated when you don't reach them right away. And that's not exactly the motivation booster you need!

By setting realistic goals, you'll give yourself a sense of accomplishment and momentum as you crush them one by one.

Think about it - exercise is a journey, not a destination. It's important to focus on progress, not perfection.

So, instead of saying "I want to lose 20 pounds in a week", say "I want to lose 1-2 pounds per week" - that's a much more achievable and healthy goal!

Or, instead of saying "I want to run a marathon next month", say "I want to work up to running 3 times a week" - that's a much more realistic goal, especially if you're just starting out.

So, take some time to reflect on what you really want to achieve through exercise.

Do you want to feel more energized?

Do you want to be able to play with your kids without getting winded?

Do you want to simply feel stronger and more confident?

Whatever your goals are, make sure they're specific, achievable, and measurable.

And don't be afraid to adjust them as you go along - your goals might change, and that's okay! The important thing is to make progress and enjoy the journey.

3. Choose Something You Enjoy 

Pick an exercise or activity you enjoy, like walking, swimming, cycling, or group fitness classes.

It's super important to pick an activity that you actually enjoy. If you're doing something you love, you'll actually look forward to doing it! And that means you'll be way more likely to stick with it. 

Exercise shouldn't feel like a chore - it should be something that makes you feel good, both physically and mentally. So, whether it's walking, running, swimming, cycling, or dancing - pick something that puts a smile on your face!

Think about it - if you're forcing yourself to do something you hate, you'll probably find excuses to skip it. And that's not going to help you reach your fitness goals. But if you're doing something you enjoy, you'll be more likely to make it a regular part of your routine.

Plus, when you're having fun, you'll be more likely to push yourself harder and try new things - which is where real progress happens!

So don't be afraid. Try out a few different activities until you find the one that feels like a perfect fit.

And here's the best part: there are so many amazing options out there, you're bound to find something that's just right for you. Whether you're a total beginner or a seasoned athlete, there's an activity that'll challenge you and make you feel accomplished.

So go ahead, get creative, and find your fitness happy place! Your body and your mind will thank you. 

4. Make it Part of Your Schedule

Treat exercise as a non-negotiable part of your daily routine, just like brushing your teeth or taking a shower.

It's important to schedule exercise in and make it a non-negotiable part of your daily and weekly routine. And here is why. If you don't prioritize it, life can get in the way and it's easy to put it off.

Exercise is like brushing your teeth or taking a shower - it's a must-do!

By scheduling it in, you'll ensure that you're taking care of your body and mind, even on the busiest of days.

Exercise gives you energy, boosts your mood, and helps you sleep better. It's like a magic pill! But, just like how you need to take medication at the same time every day, you need to make exercise a consistent part of your routine.

Whether it's three times a week, every morning, or every other day, find a schedule that works for you and stick to it. 

And don't worry, it doesn't have to be an hour-long gym session - even a quick 10-minute walk counts! By scheduling it in, you'll make sure it happens and you'll start to feel the benefits.

Grab your calendar - physical or digital, whichever you prefer! - and start scheduling in your exercise routine. Treat it like any other important appointment and write it down. That way, you'll be more likely to show up and make it happen.

And remember, consistency is key - every bit counts, even if it's not a marathon session. By making exercise a daily and weekly habit, you'll start to feel the benefits and it'll become something you look forward to.

5. Start Slow

Begin with short sessions and gradually increase duration and intensity as your body adapts.

When it comes to exercise, it is wise to start slow and ease into it. Doing too much too soon, you might end up burning out or even injuring yourself. And that's not exactly the motivation booster you're looking for!

By starting slow, you'll give your body time to adjust and build up its endurance. Plus, you'll be more likely to stick with it and make exercise a sustainable habit.

Think of exercise as learning a new skill or hobby. You wouldn't try to tackle a complicated project right off the bat, would you?

Same thing with exercise! You need to build up your strength, flexibility, and coordination gradually. And that's okay! It's all about progress, not perfection.

So, start with small, achievable goals and celebrate your successes along the way. Whether it's a 10-minute walk or a few push-ups, every bit counts. And before you know it, you'll be ready to take on more challenging workouts.

Don't be afraid to take it slow and steady! Consistency is key - it's better to do a little bit every day than to try to cram all your exercise into one or two marathon sessions.

By starting slow and progressing gradually, you'll set yourself up for success and make exercise a sustainable part of your lifestyle. And that's the ultimate goal, right? To make exercise a habit that you enjoy and can stick with for the long haul.

6. Invest in Proper Fitness Gear

Get comfortable, supportive clothing and appropriate shoes for whatever activity you choose.

Let's talk about something important: exercise gear! While it might be tempting to skip investing in good gear, trust me, it's worth it in the long run.

First, good exercise gear can help prevent injuries. For example, a good pair of running shoes can provide support and cushioning for your feet, reducing the risk of injuries like plantar fasciitis. And, let's be real, exercising with an injury is no fun at all!

Next, good exercise gear can help you perform better. Whether it's a good yoga mat for grip and support or a pair of dumbbells that fit comfortably in your hands, having the right gear can help you focus on your form and technique. And, when you're able to perform exercises correctly, you'll get better results!

Plus, good exercise gear can motivate you to keep going. When you look and feel good, you'll be more excited to get to your workout!

Now, we know what you might be thinking: "But, I don't want to spend a lot of money on gear!" And, we get it, budget is important.

But, here's the thing: you don't have to break the bank to get good exercise gear. Look for sales, discounts, and affordable options that fit your budget. And, remember, investing in your health and fitness is worth it in the long run!

Lastly, good exercise gear can last you a long time. While it might seem like a splurge upfront, a good pair of shoes or a quality yoga mat can last you for many years.

And, when you think about all the workouts you'll do in those years, it's totally worth it!

7. Focus on Progress, Not Perfection

Celebrate small victories, and don't be too hard on yourself if you miss a day or two.

When you start exercising, it's easy to get caught up in wanting to see immediate results or striving for perfection. But, here's the thing: perfection is subjective, and progress is what matters most.

Focus on making progress, no matter how small, and celebrate those wins along the way.

Exercise is a journey, not a destination. It's about making healthy habits a part of your lifestyle, not only about achieving a certain body type or number on the scale.

When you focus on progress, you'll be more likely to stick with it and make exercise a sustainable habit. Plus, progress is what motivates us to keep going! 

Don't compare yourself to others or get discouraged if you don't see immediate results. Instead, focus on how far you've come and the small victories along the way.

And here's something else to remember: progress is not always linear.

Some days you'll crush your workout and others you'll struggle to get out of bed. That's okay! It's all part of the journey. Don't give up or get discouraged if you don't see progress every single day.

Instead, focus on the bigger picture and know that every step you take towards your fitness goals is a step in the right direction.

You got this! 

8. Seek Guidance

Consider hiring a personal trainer or taking a beginner's class to learn proper techniques and gain confidence.

It's easy to feel overwhelmed or unsure about where to start when you start exercising. That's where seeking guidance comes in!

Whether it's a personal trainer, fitness coach, or even a workout buddy, having someone to guide you can make all the difference.

Exercise is a journey, and it's okay to ask for help along the way.

A good trainer or coach can help you set realistic goals, create a workout plan that's tailored to your needs, and provide support and motivation when you need it most. Plus, they can help you avoid injuries and ensure you're exercising safely and effectively.

And, to be honest, having someone to hold you accountable can be a major motivator!

Whether it's a one-on-one session or a group fitness class, investing in a good coach or trainer can help you achieve your fitness goals and make exercise a sustainable habit. And, remember, seeking guidance is a sign of strength, not weakness.

You're taking control of your health and fitness, and that's something to be proud of!

9. Track Your Progress

Use a fitness tracker, journal, or mobile app to monitor your progress and stay motivated.

It's easy to get caught up in the excitement of starting something new. But, as time goes on, it can be hard to remember how far you've come. That's where tracking progress comes in!

By keeping track of your workouts, progress photos, and measurements, you'll be able to see how far you've come - and that's some serious motivation right there.

Exercise is a journey, not a destination. And, when you're on a journey, it's important to have a map, or in this case, a log, to track your progress. By keeping track of your workouts, you'll be able to see what's working and what's not.

You'll be able to adjust your routine, try new things, and celebrate your successes. There's nothing quite like the feeling of seeing your progress in black and white.

Now, you might be thinking: "But, I don't want to obsess over numbers and stats!" And, I get it, that's not for everyone. However, tracking progress isn't just about numbers - it's about seeing how far you've come.

It's about celebrating your successes, no matter how small they may seem. 

It's about having a sense of accomplishment and pride in your hard work.

Whether it's a fitness app, a workout log, or a progress journal, find a method that works for you and stick to it. And, remember, progress is not always a straight line - some days you'll take two steps forward, and some days you'll take one step back. But, by tracking your progress, you'll be able to see the bigger picture and keep moving forward.

10. Make Exercise a Habit

Consistency is key, so try to exercise at the same time every day or week.

This is something fundamental: make exercise a habit.

When you are starting, it's easy to get all excited about starting something new. But, as time goes on, it can be hard to keep that motivation going. 

That's why it's so important to make exercise a habit. By incorporating exercise into your daily routine, you'll be more likely to stick with it in the long run.

Exercise is like brushing your teeth or taking a shower. It's something you do every day, without even thinking about it. That's exactly what you want to happen with exercise. You want it to become second nature, something you do without even thinking about it.

If you make exercise a habit, you'll be more likely to prioritize it, even on the busiest of days. And, let's be real, there's nothing quite like the feeling of knowing you've got a consistent routine going.

Now, we know what you might be saying: "But I'm not a morning person!" or "I don't have time!" And, I get it, everyone is different, and we all are busy. However, you don't have to be a morning person to make exercise a habit.

You can find a time to exercise that works for you, whether it's during your lunch break, after work, or even while you're watching TV. The key is to find a time that you can commit to, and stick to it.

So, don't be afraid to make exercise a habit! Your body and mind will thank you.

So if you wonder how to start exercising when you are out of shape? These steps should help you. And keep this in mind: every small step counts. Even if it's just a 10-minute walk a day, that's something. The key is to find a routine that works for you.