Beginners Guide To Exercise
Starting is the hardest part.
Whether it’s because of a new year's resolution or a few extra pounds from quarantine, many of us are wishing to be in better shape. Forming a habit of regular exercise may seem simple enough, but for those who are new to the world of fitness, this can seem like a daunting task.
There’s a reason that so many people struggle with exercise: starting is the hardest part.
All behavioural change goes through a 5 stage process (whether you realize it or not). Deciding to exercise is no different.
- This process begins with the pre-contemplation stage. At this stage, you have no intention of changing your exercise habits and don't think you need to.
- Next is the contemplation stage: you become aware of the need to change.
- Then there is the preparation stage where you begin to plan for your change. This could include beginning to think about what kinds of exercise could be feasible or what goals you would like to accomplish.
- Next is the action stage. This is the most difficult stage and the one requiring the most work; following through on your commitment to work-out.
- And lastly, the maintenance stage is when you begin to keep up with your new exercise habits.
Okay, so you want to start exercising. Now what?
It’s time to move your body — whatever way you like. Are you someone that loves to zone out to your favourite playlist? Try plugging in and going for a jog or a hike. Or maybe a high-intensity dance workout could be your jam. Try working on your form and follow a workout video on Youtube. Or set up an appointment with a personal trainer to learn the in’s and out’s of weight lifting. Every once in a while, switch it up and try something different! Whichever way you decide to sweat, keep at it because any exercise is good exercise.
To accomplish your fitness goals and make it from the action stage to the maintenance stage, motivation is needed. Find what motivates you and set realistic goals accordingly. Maybe you have a goal weight you’d like to get to, or a marathon you’d like to run. Or maybe you’d just like your favourite pair of jeans to fit better. Whatever the goal is, write it down and give yourself a time frame to accomplish it.
To push yourself to achieve your new fitness goals, establishing a routine of regular exercise is essential. I’m a morning person, so I have incorporated starting my day with a workout — right in between coffee and breakfast. Maybe you’d prefer to work out on your lunch break or late at night — whatever works for you, stick to it.
I’ve found it incredibly useful to track which days of the week I’ve exercised. I set a goal of working out 5 days a week and I told people about that goal. Tracking my workouts on my phone and knowing that my family knows of my goal helped to keep me accountable.
Pushing myself to create new workout habits has meant that I've had to get comfortable with feeling uncomfortable. I’m not saying you should be in pain when working out (please seek medical attention if you are). But some level of discomfort is to be expected. I’ve learnt to enjoy that next-day-soreness that comes after a particularly difficult workout. It shows me just how strong I am becoming — both physically and mentally. Pushing past mental boundaries is uncomfortable in the moment but will make you tougher and more resilient in the long run.
How do you stick with a fitness routine?
Working out or lifting weights in the gym may not be everyone’s cup-of-tea. Finding an activity that gets your heart rate up and that you enjoy doing will help you stick to your fitness goals. Maybe you love the freedom of turning up your music and going for a run. Or maybe you love the feeling of getting stronger with every squat. Or maybe nailing choreography is motivating you to complete your dance workouts.
It is so much easier to give up on a goal that feels like a chore. If you don't want to do it, you won’t. So, find aspects of your exercise routine that you love.
In order to stick to a long-term fitness goal, it is also important to give yourself grace. Nobody’s perfect and sometimes life gets in the way of exercise. It’s okay to have a few down days where you fall off track of your goal. The important thing is to pick yourself back up and recommit to your fitness routine. By doing this you are committing to your health and celebrating that. Exercise is one of the best forms of self-care, so treat it as such!
So, what are you waiting for?
The best time to start setting exercise goals and working towards them is now.
Taking that first step into the action phase and following through with your decision to work out can be difficult. Many people are intimidated by going to the gym and being judged by their peers for their inexperience. Starting with home workouts, or going for a run can begin to build confidence. Attend a fitness class to learn some new moves, or seek the guidance of a fitness professional.
Any way you decide to move your body today is an accomplishment.
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