Exercise Routines for Beginners

So, you say you want to start a regular exercise routine, but you don’t know where or how to start? Well, there’s good news, I’m here to help. What makes me the expert? Well, I’m not. However, I’ve had a regular exercise routine since I was 14 (I’m currently 56), ran cross country and track in high school and college, have completed five marathons and have coached high school cross country and track and field for over 20 years. So, it’s not like I don’t have any experience in things exercise related. And remember, it’s never too late to begin an exercise routine. It might be too early (imagine a toddler doing Pilates or throwing some weights around the local gym), but it’s never too late.

Here are a few tips and advice I’ve learned over the years to get you started.

• Check with your doctor before getting started.While I have a great deal of experience in the exercise field, I am not a medical doctor and anyone who hasn’t participated in an exercise routine for an extended period of time should get the approval of their doctor prior to proceeding, especially if you have an underlying health condition such as diabetes or high blood pressure.
• Start slow, like, really slow.The primary reason for this is to avoid injury, muscle soreness and/or burn out. If you have an idea of how much you should do on your first day, cut that in half and you should be good. Remember, you’re in this for the long term and the last thing you want to do is get injured during the first week or decide that it’s too strenuous and then quit. If slow for you is a walk around the block, then so be it, start with that for the first week, then, gradually  extend the amount of time and/or distance you spend walking. Also, don’t forget to take rest days. The longest journey begins with a single step. I think Confucius or George Carlin said that.
• Do what you enjoy. Don’t ever believe that exercise needs to be boring and/or tedious to be effective. It actually helps to participate in something new, such as kayaking (on a serene lake rather than raging rapids, of course), paddle ball, pickle ball, cross country skiing, yoga, dance class, various team sports, martial arts, or swimming just to name a few. Try different things and keep doing and improving on what you enjoy.
• Use your family and friends to keep you going. Exercising is much more enjoyable when done with others. You can have wonderful conversations that make the time go incredibly fast. They also act as your conscience by goading or guilting you into exercising on a regular basis and you can do the same for them. Go public with your exercise plans with family and friends as well, even those who do not exercise with you. This can also be used as a motivational tool.
• Incorporate weight training into your routine. I’m not talking an Arnold Schwarzenegger type of weight training, but just enough to prevent muscle loss as you age. And this can be accomplished with some body weight exercises, such as push-ups, planks, lunges, squats and dips twice a week or so.
• Don’t forget about your diet. Don’t ever forget that exercise and diet are two sides of the same coin. They complement each other perfectly and you don’t want to let all your hard work in the gym go to waste by continually eating in an unhealthy manner. Again, you don’t need to go crazy here and avoid all unhealthy foods, just be sure to eat a balanced diet that includes plenty of fruits and vegetables, lean protein, whole grains and unsaturated fats.
• Get outside whenever the weather permits. It’s been my experience that running outside is so much more enjoyable than running on a treadmill staring at the television and I’m assuming that rule applies to all forms of exercise. There’s just something about being out in the fresh air and sunlight that makes you feel more alive and connected to nature.
• Schedule your exercise time into your day and write it down somewhere, like on a calendar, digital or otherwise. Seeing that time blocked off goes a long way to getting you out the door and exercising in the way seeing a zoom meeting on your schedule gets you motivated to change out of your pajamas.

I’ve always looked at exercise as the enjoyable part of my day. A time when I’m alone with my thoughts and mother nature where I can ruminate about all that’s happened and is going to happen in my day. My point is, find a way to see exercise as something enjoyable, something to look forward to rather than avoid, whether that’s a solo endeavor or a group activity