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How long has it been since you gave squats a try? High school, maybe? Or maybe you tried strength training through one of those home workout systems a few months ago, but lost interest?
Remember this:
Committing to health and fitness doesn’t have to be hard. It just takes one second to tell yourself you’re worth it, 10 minutes for your first workout, and two weeks to see the difference.
Here's How to Start Exercising and Stick to It
Getting back into exercise after a long break or starting for the first time can feel like an intimidating prospect, especially if you’ve never really had a workout plan or let physical activity fall by the wayside. But you’re far from alone—and it’s never too late to begin!
To exercise, we must first get past our excuses.
If you are finding that it is hard to get started with an exercise plan, or if you are really struggling to follow through, you are not alone. Many people struggle with starting and sticking to a program, although we all have good intentions.
Information about exercise is only a click away.Of course, knowing how and why to exercise is important, but making it a regular part of your life takes more than knowledge: you need the right mindset and a smart approach.While practical barriers like a busy schedule or poor health can make exercise harder to fit into your life, the biggest obstacle for most of us is our own mindset —we may be holding ourselves back with old ideas about what exercise means or with fears about getting started.Whatever your age or fitness level—or whether this is your first time exercising—there are things you can do to make exercise less intimidating and more fun and instinctive.
Don’t think in terms of “all or nothing.”
You don’t have to be a fitness fanatic, spend hours at the gym, or inflict pain on yourself to experience the physical and emotional benefits of exercise. Just a little is better than nothing. In fact, increasing your metabolism by as little as 150 calories per day can have an impact on your mental and emotional well-being.
Please be kind to yourself.
In general, studies shows that people who are self-compassionate can more easily overcome temptation and stay on their fitness journeys. So the next time you want to be self-critical about your body or your lack of willpower, tell yourself it’s okay to make mistakes—after all, it’s not a reflection of who you are. You’ll feel better about yourself in a flash!
Make sure your expectations aren’t too high.
Getting out of shape is a long process that takes time, and so is getting back into shape. Don’t expect to see drastic results overnight. If you give up because it’s taking longer than you’d like, you’ll end up discouraged. Instead of worrying about the results, focus on sticking to your plan. While the changes in mood and energy level may happen quickly, your physical transformation will take time.
Lets laugh a little bit what are our favourite excuses for not exercising ?
I’ll tell you how to overcome them
Excuse 1: I don’t have time.
How to overcome it :
Even those who are busy can carve out time for important things in their lives. Many people find that shedding unwanted pounds and improving their health isn’t just a matter of willpower—it’s a decision to make exercise a priority. What counts as exercise is also flexible and individual. If you typically spend a lot of time on your feet, try fitting in short bursts of activity throughout the day. Even moving to music while you clean or tidy up can be beneficial….
Excuse 2 : I’m not into sports.
How to overcome it :
If you’re still traumatized by your days in middle school gym class, you don’t have to be an athlete to get fit. There are some easy ways to get active. Grab a friend and take a brisk walk in the park. Or grab an old pair of rollerblades and hit the road – even if you don’t know how to skate!
Excuse 3 : I am not a big fan of exercising.
How to overcome it :
Many of us don’t like to exercise. Even if you don’t mind sweating in a gym or pounding a treadmill, you probably feel better when you do something that you enjoy. Try to find an activity that you really love—such as dancing—or pair physical activity with something else that’s fun for you. If you work at a desk all day, how about taking a walk outside at lunchtime? Or go shopping at an air-conditioned mall and take laps of the mall while window-shopping. Or walk, run, or bike with a friend. Or put on your favorite music and move around while listening.
Excuse 4: ”I’m exhausted.”
How to overcome it :
It may sound weird but physical activity has been shown to reduce fatigue and boost energy levels in the long run. It works by increasing blood flow and improving circulation. With regular exercise, you’ll feel much more energized, refreshed, and alert at all times.
Excuse 5 : I am too old or too fat
How to overcome it :
You may not be able to turn back the clock, but you can take charge of your health and fitness. 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 rule exercise out of the question, so talk to your doctor about a safe routine.
Excuse 5: “Getting fit is too hard..”
How to overcome it :
All of us have heard this famous phrase: “No pain, no gain.” But we should realize it is an outdated way of thinking about exercise. Exercise should not hurt you; you should not push yourself until you are sweating or every muscle aches to get results. You can build your strength and fitness by walking, swimming, or playing golf, gardening, or even cleaning the house.
Now that you are ready to start how much do you need to know about how much exercise you should be getting?
Now that we are ready start let's talk about how much exercise you need and how hard you need to exercise
It’s important to remember that even small amounts of exercise are better than no exercise at all. Going for a quick walk is better than sitting on the couch, and one minute of activity can help you lose more weight than no activity at all. That said, the current recommendation is to reach at least 150 minutes of moderate activity per week. You’ll get there by exercising for 30 minutes 5 times a week. It’s okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective.
When it comes to physical activity, what’s considered low-, moderate-, or vigorous-intensity exercise depends on your personal fitness level. To get a general idea of whether an activity is low-, moderate-, or vigorous-intensity, ask yourself these questions:
* Low-intensity activity: You can easily talk and sing.
* Moderate intensity: You can speak sentences, but not sing.
* Vigorous intensity: You are too out of breath to speak .
In most cases, moderate-intensity exercise is the best choice for overall health improvement. Your heart should beat faster than normal and you should be warmer than at rest, but not out of breath and definitely not dripping in sweat. For many people, running a marathon is not necessary for good health.
Next thing to make sure before you get started is safety.
Newcomers to physical activity should pay attention to these safety tips:
Your health:
Before you work out, be sure to talk with your doctor about any medical conditions you may have, including asthma, diabetes, high blood pressure, or heart disease.
Warm up.
Do some dynamic stretches before a workout—slightly more intense movements that help warm up your muscles and make them more flexible. For example, if you’re going to do jumping jacks, start by walking the jacks slowly. Or if you’re going to lift weights, begin with a few light sets of half reps.
Cool down.
To help your body recover from exercise, cool down and stretch a bit. For example, after a run, you could walk slowly for a few minutes or do some gentle stretches.
Drink water.
When you are working out or are doing any kind of activity, make sure to drink plenty of water. Water is essential for your body to perform at its best, and failing to drink enough water could be harmful.
Listen to your body.
If you experience pain or a burning sensation while working out, stop immediately! If the pain dissipates after a brief rest, you can continue your workout; however, if the discomfort persists, you should consult a doctor. And remember: if it hurts, do not try to work through the pain! It will only lead to injury.
If you make exercise part of your daily routine, you’ll enjoy it more and get more from it. That’s because if you treat exercise like any other activity in your day, you’re more likely to see it through.
Here are some tips to help make exercise a habit that sticks
So, why is it so hard to keep up a New Year’s resolution to get in shape? It’s not that you don’t have what it takes. It just that our brains resist change, especially when it comes to exercise.
Here’s how you can make it a habit.
1 Start with small steps.
When you’ve been sedentary for a long time, it’s not realistic to expect yourself to be at the same fitness level you were a few years ago. It’s a fact that people can make their bodies stronger if they work at it. But right now, you’re easing back into exercise—and any movement counts as good movement. So start small and commit to 10 minutes of walking or 10 minutes of exercise from one of my videos three days next week. This will help you ease into exercising again and create the habit you want to have.
2. Make new habits.
If you can get into the habit of working out a few mornings a week, or even making yourself go to the gym when you don’t feel like it, you’ll be more likely to stay motivated and to succeed. Physical fitness is 75 percent mental, so once your motivation and your resolve are in place, it will be much easier to follow through on them. (Tip: Make use of triggers—for instance, by leaving your sneakers right by the bed or setting an alarm to go off at the same time you typically exercise.)
3. Remember that mistakes are okay.
When you’re working toward a goal, you’re bound to make mistakes and hit speed bumps. It might feel like the end of the world now, but with a few tweaks and adjustments, you’ll be back on track before you know it.The worst thing you can do is beat yourself up—after all, every great success comes with a few failures along the way.So don’t go overboard and spiral into negative thinking—just identify your slipups and find a way to prevent them in the future. Once you’re back on track, give yourself a pat on the back so you feel motivated to keep going.
4.Prepare yourself for Week Three.
During the third and fourth weeks, temptations to give up on your resolutions can be strong. That’s why it’s important to stay positive, motivated, and aware of these times when you’re going to feel tempted.
So To prevent this, set a reward – like a massage, an extra day of vacation, or a favorite food – for sticking to your routine for two weeks. This reward will help support you when your motivation starts to waver. Get through that challenging time of the year and you’ll find your new habits even more entrenched in your life!
5. To motivate yourself, consider rewarding your efforts.
One way to stay motivated is to celebrate meeting your goals. When you reach a goal, like doing 10 push-ups or finishing your first 12 weeks of training, reward yourself. You might treat yourself to new workout gear or a spa day. Or you could keep a record of your progress that you can see every day and use this as motivation to set your next goal.
6 Make a music playlist that you’ll enjoy working out to.
Music can transport us back to our youth, transporting us to a time in our lives when everything was fresh and new. In the same way, music connected with your workout routine may get you motivated to exercise by reminding you of the good feelings associated with working out or the healthy habits you have developed over time.
7. Do something you enjoy.
If you’d rather walk around the block than go to the gym, don’t force yourself to exercise at a time or a place that doesn’t feel right. If you absolutely despise lifting weights, there’s no law saying you have to work out in a gym. The point is to make physical activity part of your daily life, and it’s better to pick activities that appeal to who you are and how you want to spend your time.
Many people who hate exercising indoors will go running outdoors, where they can enjoy being away from home and in nature.
There are many physical activities people can enjoy. Some of these activities may not be as mainstream as others. Check out the list below for some ideas:
1. Swimming
2. hiking
3. Biking
4. kayaking
5. Zumba
8. Do it for your own benefit.
If you’ve made a commitment to someone you’re close to, such as your significant other or a good friend, you might feel obligated to keep up with it. However, if you’re on your own, you might try to make excuses for yourself. If you miss an early workout one morning or hit snooze before going running and don’t follow through, find time later in the day to squeeze that workout in. Treat the fitness and health commitments you make for yourself the same way you treat the commitments you make in your relationships with others. Don’t abandon yourself!
9. Eat wisely.
It is a good idea to have a protein rich pre-workout snack, as well as a balanced diet. A balanced diet should include carbohydrates such as pasta and rice, which are important for replenishing glycogen in your muscles and getting energy for your workout. It is also a good idea to eat food that is high in lean protein, which helps to repair and build muscle while you exercise. You can find lots of healthy recipes and plan your meals at the 8fit app.
10. Don’t forget to give your body a rest.
To have energy to work out, you need to prioritize your sleep. Sleep helps your body to repair itself so that you have enough energy the next day. When you don’t get enough rest it can impact your workouts, life and job performance. Try these habits that will help you sleep better and establish a bedtime routine that is effective for you. Your rest days are important too, in fact, your rest days can be just as important as your workout sessions for building strength so make sure that you schedule a rest day into your week.
11. Choose gym clothes you enjoy wearing.
Wear exercise clothes around the house. If you need to change, that’s fine! You have work-out clothes available in rooms like the bathroom! Warm up by doing some household chores. Put on your running shoes 15 minutes before going to the gym or taking a walk. Choose clothes that are comfortable and functional. These are brands that I like, most of them are sustainable brands. I have put a 💚 next to the sutainable brands.Remember no planet B
Exercises is not the only way for moving more , you can incorporate more movement into your day wit these quick tips
If you’re the type who doesn’t like rules, try thinking about physical activity as a lifestyle choice rather than a task to check off your to-do list. If you can’t stick to a structured exercise program, look at your daily routine and find ways to sneak in activity here and there. Make it easy for yourself by doing things at home or with friends. You don’t have to work out with the same intensity or for the same amount of time every day.
Do chores at a quick pace.
House and yard work can be quite the workout, especially when you’re on the move. Scrub, vacuum, sweep, dust, mow, and weed—and you will be in shape!
Add extra steps to your daily routine.
Instead of taking the elevator or escalator, take the stairs. Find a parking place further from the building entrance than the closest one. Get off your train or bus one stop early. By doing these simple things, you’ll get more physical activity into your day and reach your exercise goal.
Cut down on your car use.
Whenever possible, walk or bike instead of driving.
Get moving at work.
Whenever possible, get moving in your office. Talk to your coworkers; don’t just phone or email them. Take a walk during your break, even if it’s only to chat with one person. Head to the bathroom on another floor rather than your usual route. Get up and move while you’re on the phone—you can move around while talking if you use a cordless phone or hands-free device.
Use commercial breaks as an opportunity to exercise.
Sitting in front of your TV for hours at a time can lead to more serious health problems, so get up and do some jumping jacks or stretching when you see the commercial break or during the credits.
Getting a dog can keep you fit.
You can improve your fitness by counting a dog as a member of your family. Owning a dog encourages you to be more active because you have to play with him and walk him on a regular basis. Studies have shown that people who own dogs are much more likely to meet their exercise goals than those who don’t have dogs. If you don’t want or can’t own a dog, find one at an animal shelter and volunteer to walk it; this lets the dog share your home and helps socialize and exercise it. By helping the pet become accustomed to being around other people, you make it more likely that someone will adopt it from the shelter.
Although you may enjoy an exercise program, you may eventually grow tired of doing the same workouts over and over again. While you may enjoy a workout regimen for a time, you might eventually stop seeing results. It’s then time to switch things up with new approaches or try something completely different.
Tips for Keeping Your Exercise Motivation Over the Long Haul.
Try having something to look forward to while working out.
For example, you can listen to an audiobook or watch your favorite TV show while on the treadmill or stationary bike.
Try keeping a workout journal or app.
Keep track of your workouts and fitness progress by logging them. Tracking things down on an app or writing them down increases commitment to your routine and helps you stay accountable to it. Later on, it can also be encouraging to look back at where you began.
Boost your motivation by getting support.
Take advantage of the power of community. Whether you interact with people in person or online, having others support and encourage you through your fitness journey will keep you motivated. You can join online communities, attend local classes, or even find workout partners to train with on a regular basis.
Get inspired.
There are many ways to learn about and be inspired by people who live healthy lives. For example, you can read about or look at images of people who are active and fit—sometimes this visual inspiration can motivate you to start moving!
Below are some useful links to help you get started:
Dieting apps :
Workout apps
Fitness watch
- Amazfit GTR 3(my favourite one)
- Garmin Venu
The bottom line? Get moving. The most effective exercises are the ones that you enjoy, so if your current routine isn’t doing it for you right now, go out and try something new! Incorporating exercise into your daily routine can be life-changing, and you’ll find that the more active you are, the better you’ll feel overall. So put on a pair of sneakers, lace up those running shoes or jump on the bike — .
This guide was made to help you out, and will hopefully make your transition into a fitness routine as painless as possible. it’s time to get moving.
So tell me what do you think?
Are you ready to get started?
If so, I guess it’s time to get off the computer and get going!
If you have any experience with working out, weightlifting, or just exercise in general, please don’t hesitate to share your thoughts in the comments section below.
Good luck! 🙂
See you for the next buzz 🐝
DISCLOSURE: Restless Bee is supported by its audience. When you purchase through links on our site, we may earn an affiliate commission. Read our affiliate link policy for more details.
Credit for the photos of this article:, Kelly Sikkema , Brett Jordan , Jonathan Borba , Bruno Nascimento , Fab Lentz , erica steeves
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Great tips, I definitely agree that we don’t set high expectations. I will note these tips. Thank you for sharing!
Fransic | https://www.querianson.com/
I so appreciate how thoughtful your tips are. You really understand why a lot of people are not interested in working out, like working through past bad experiences. You’re pushing me in the right direction. Thank you!
Very thorough post with lots of actionable tips!
I’ve been pushing myself for five months straight and now i’m on a rest break!