How can I start exercising?

Hello, I am new to this. I'm not very healthy right now, and I know it's probably important to start doing some exercise. But, I don't know where to really start and I kind of lack the motivation? Even when I really want to, I just can't get myself to do it. I don't know how to work on this :( I want to do better & be better. I also just don't really know a lot about the topic in general. Any information/advice/etc would be appreciated!!

Answers

  • musibee
    musibee Posts: 1 Member

    Clos eyour eyes and leave out the door. It is just the first step to make.

    Sometimes it is good to make an appointment with youself in the calendar and put this one on premium or mark it red.

    Best tipp to make an appointment with a friend, but I know from experience that this is often not consistent.

    Hope this helps.

    Regards. Bee

  • TracyL963
    TracyL963 Posts: 141 Member

    Start slowly and work your way up. Walking is great exercise; all you need is a comfortable pair of shoes. If you can't get outdoors, try walking indoors. Google Walk at Home on Youtube. You can even find 10 minute walks.

    Beginner yoga is excellent too. Yoga with Adrienne is a favorite.

    I agree with Bee. Make an appointment with yourself. Mark the calendar or keep track on a spreadsheet (I'm a numbers gal). Keep trying new active things, and after awhile you will find your groove and make exercise a new habit.

  • cornfritter22
    cornfritter22 Posts: 234 Member
  • AnnPT77
    AnnPT77 Posts: 36,770 Member

    First, I want to be clear about one thing that may not apply to you, but for sure is a common misperception among new folks here: To improve fitness and burn a few extra calories, exercise doesn't need to be gym-based stuff, doesn't need to be some punitively intense thing, doesn't need to be unpleasant. If a person likes gymming, great. Same for intensity. I don't know anyone who likes "unpleasant".

    Ideally, find some way of moving more that you personally enjoy, or at least find practical and tolerable. There are so many options: The videos mentioned above, walking, dozens of kinds of dancing, a martial art, yoga, active VR or video games, swimming or other pool activities, playing with kids, gardening, hobbies like carpentry that involve movement, and many other options.

    Once you find that thing or combination of things, the sweet spot is a total exercise plan that is manageably challenging. Ideally, it would leave a person feeling energized for the rest of the day(s), not fatigued. (A few minutes of "whew" right after an activity is fine.)

    The "enjoy" part is because any exercise we enjoy, we'll tend to do more often, and that's 100% more beneficial than some theoretically better exercise we procrastinate and skip at the slightest excuse. The "manageable" part avoids overdoing (which is counter-productive for weight loss OR fitness improvement. The "challenge" part is what gradually creates fitness improvement.

    A total exercise plan considers the types of activity, the frequency, the intensity, and the duration - that should add up to the "enjoyable, manageable, mildly challenging".

    Over time, with repetition, the combination that's manageably challenging will get easy. If the person wants to keep making fitness improvement, it's then time to increase one of those things - frequency, intensity, duration, activity type - to keep the manageable challenge.

    I can't tell you exactly what to do, but the above is how I'd suggest thinking about it. Don't make it more unpleasant or difficult than it minimally needs to be. Thinking "enjoyable, manageable, mildly challenging" IME reduces the amount of "motivation" required. Just think of ways to introduce more movement into life - whether official exercise, or daily life routine. That'll work.

    Best wishes!

  • LiveOnceBeHappy
    LiveOnceBeHappy Posts: 471 Member

    Put on sneakers and walk out the front door. Just go for a walk! When you go shopping, park in a spot further away. Sneak in movement when you can.

  • JessiBelleW
    JessiBelleW Posts: 840 Member

    pick an activity that you think you can 2-4 times a week and then start by setting your timer for 2mins, and tell yourself that if you aren’t enjoying it you just have to do 2mins.


    ideally habit stack it, so it’s easy to continue to do, so for am walks set your clothes out ready to go, for after work take your shoes and change them before you drive to where you walk. Make it easy for future you to follow through 🙂

  • yakkystuff
    yakkystuff Posts: 911 Member

    Consider trying a beginner class on tv or utube, at a local community center - for ideas, follow along.

  • _Joe_Jow_
    _Joe_Jow_ Posts: 12 Member

    Start slow; start walking, doing beginner classes, or even join a sport or two. The thing is that beginning to exercise is really slow and you definitely won't like it (I know I didn't), especially because you're physically "weak" (not an insult, just meant you're not really used to anything yet?) but as soon as you get into a good rhythm it'll get better, I promise! Find exercises you like to do (ex. After a while I found out I really like running and weightlifting) and just enjoy the process. Working out will make you feel a lot better, and all you need to do is just… begin. Even if you don't enjoy it, even if it's 6 in the morning and you're preparing to work out and you're thinking "Ugh, I really don't want to do this," it WILL get better! You need to have that "I won't stop even if I'm tired because this is how I will get better and I will thrive from it" sort of mindset (It's what I normally have nowadays) and yeah. Remember that you need discipline and not motivation to keep working out consistently, and it's okay if you get things wrong because if you keep doing this stuff you WILL improve. I wish you the best of luck on your workout journey!!

  • yakkystuff
    yakkystuff Posts: 911 Member
    edited May 17

    @_Joe_Jow_ said "You need to have that "I won't stop even if I'm tired because this is how I will get better and I will thrive from it" sort of mindset" (end quote)

    Spot on self-talk - and about the process too...

    Sometimes it is difficult to notice the improvement - until a bit later you notice something is a bit different/better, maybe a little bit more energy, spring in the step, ready to walk longer, faster, try a heavier handweight - the results are so totally worth it.

  • cory17
    cory17 Posts: 1,639 Member

    Above comments are all excellent!

    You're making YOU a priority, improving your health, and exercise is part of that, thus make your exercising a priority as well. For me, I hit the gym before work as know after I just want to go home, and parking, crowds are easier. And walk the dog on weekends. Look at your routine (where can this fit in), what do you enjoy? (dancing to the TV, walking the malls or trails, swimming, lifting filled milk gallons, activity is activity!), and plan/prepare ahead. If you have a friend to be accountable with, that helps too!

    What have you been doing during the past 2 weeks? And what is the plan for next week?

    You can do it!!

  • elisa123gal
    elisa123gal Posts: 4,389 Member

    A lot of great advice. Simply shift your perspective to move more. I do the same thing with eating better too

    . What tiny easy things can I do to move more and eat better. ..and then I do them..\

    Don't buy workout clothes and join a gym and sign up for a bootcamp course. You'll de done before you start. You can take two trips to the kitchen sink. Park farther away from the store. …and walk and get your mail every day instead of once a week. Start with stuff like that and it builds on itself.

    Someone mentioned getting a dog. Gosh.. do you know how many times a day I bend over and move because of my little dog? A lot!

  • easypeasy_lemonsqueezy
    easypeasy_lemonsqueezy Posts: 16 Member

    Mall walking can be a relaxing and climate controlled way to get started moving more. Window shop while you do a few laps!

  • simpletreefit
    simpletreefit Posts: 8 Member

    You’ve already done something significant by admitting you want to make a change. That’s the first and often the most challenging step! There’s no need to strive for perfection or to be “all in” right from the start. Just begin from where you are.

    Sometimes we wait to feel motivated before doing something, but it actually works the other way around. Start with something small, and motivation tends to show up after you take action.

    Play some music you love, step outside if you have the chance, or engage in activities that feel enjoyable rather than “hard.” When movement is fun or relaxing, you’re much likelier to keep at it!

  • littlegreenparrot1
    littlegreenparrot1 Posts: 712 Member

    I once read an interview with an ultra runner, and she said something that really stuck with me when they asked about how she motivates herself for training.

    'Its not about whether or not I want to, the decision has already been made'

    So now I make the decision. In the same way I clean the bathroom, it's not about what I want -it's just something that needs to happen.

  • KATHY_GOOD1
    KATHY_GOOD1 Posts: 19 Member

    I'll walk with you! Let's make a plan to walk on the same day.

  • Dan__Cote
    Dan__Cote Posts: 49 Member

    It looks like evemorningstar is a wisher, not a doer. She hasn't responded to any of the amazing advice on here. I doubt she has even looked. To all the Doers here, don't waste your time and effort writing all the best/sound/ advice for people who don't appreciate it. There's a ton of information on here that can help all these wishers. They are just being lazy and want to know the "secret" to instant results. If they realize that they are the problem, and that they need to change their lifestyle (the same thing all the Doers have done), and they make prioritizing their health over convienience and tictoc, then they will be on the right track. All the information is on this site. You can't help wishers.

  • AnnPT77
    AnnPT77 Posts: 36,770 Member

    My experience here suggests that more people read a thread than just the OP. A hint we can see even in this thread is that there are click reactions, in some cases more than one click on the same reply: Someone is reading.

    Some people are hesitant even to post in public here. I won't speak for others, but I don't consider replying to be a waste of time just because the OP doesn't read/reply. I've gotten DMs and such from people who'd read things I wrote on threads here - not their threads - who told me that they'd found some usefulness.

    I'm also not on board with calling people "lazy" or dissing them as "wishful" just because they haven't reached the point of committing to personal change yet. I don't think that motivates anyone - OP or others - and may do more the reverse. It can even make the Community seem toxic to new readers, which would seriously be counterproductive. If it's a waste of time to post actual answers, isn't it a bigger waste of time to post criticism of the people who posted?

    I don't think of other people as a hard dichotomy of wishers vs. doers . . . but if I did, I'd be pretty sure that some wishers become doers when they reach the point of readiness.** Maybe some are instant "doers", but I wasn't. It can take some exploration and wishfulness at first, before finding the right way to "do", and that's OK. Yeah, sometimes people get stuck. Also OK, because it's gotta be. Everyone here is on the path, just at different stages.

    Just my opinions, obviously. I don't think people choosing to spend their time replying on threads are wasting their time, even if all that's happening is clarifying their own thoughts and solidifying their own resolve. Certainly posting here helps me keep my head in the game. YMMV.

    ** There's a thing called the "transtheoretical model" about how people change. It rings true for me. This is just a good overview graphic from a random site, not an endorsement of the whole site. The basic model is discussed in many places. OP seems to be at "contemplation". 😉🙂

    Untitled Image

    Random source for this specific diagram: https://www.futurelearn.com/info/courses/eduweight/0/steps/256186

  • Peaches160
    Peaches160 Posts: 79 Member

    You have gotten some great responses! Here is what has worked for me so far.

    I began walking for 15 minutes per day 4 days weekly in the house. It seems like nothing but this helped me to build the habit of daily movement. I did make little changes like parking my car further away from the office or grocery store and using the stairs instead of the elevator. Before long I was walking for half an hour. Presently I make at least 10,000 steps daily.

    For me motivation is not always there but it's discipline and commitment to self-improvement that causes me to move daily.

    I hope this helps. Good luck on your journey!

  • Arladusk
    Arladusk Posts: 1 Member
    edited June 16

    And how on earth can you tell that they are not using the advice and appreciating them? Just because they didn't return to the thread to report progress? Rotten and toxic attitude Dan, entirely based on assumptions and not evidence. And if you are gonna tell me its not, please show some proof that this person is what you claim they are? Because so far you've shown nothing.

    @everyone else
    Love all the great comments thanks for the ideas, motivation and positivity :)

  • AliceAFolk
    AliceAFolk Posts: 2 Member

    Don't do exercises you hate. Start with something not so bad. I hate walking, walking even a few yards causes pain for me. I don't like the dark or rain so going out rain or shine for a walk is something I will not be doing. Maybe you don't like to exercise in public or know what to wear. You can start in your room, wearing whatever you have on. Stretching is easy, touch your toes even if you can only touch your knees, do that 10 times a day. Then add sitting bending forward. You only need 3 minutes a day and soon you can stretch farther. Mom tried walking but felt silly walking in public so she walked in her yard with her cat. I like going to the gym as a social activity. I do aqua fit HIIT classes almost every day. No pain, meet lots of people, sit in hot tub after. Go to the weight room 3 days a week for 5 machines. I don't do much weight or many reps but I go. I wrote down how much weight I did so if I improve I will be happy. Today trying TRX for the first time. I will never go for a walk no matter how many people say it is a good idea.

  • kaeshiva
    kaeshiva Posts: 1 Member

    I just force myself to get up, do the dishes/laundry feed animals go outside water plants and that gets me off my butt to start with. I'll walk extra laps around the garden while I'm doing it or work in extra steps to normal things, I struggle with treadmills or walking in circles, I find I need to do something with a purpose so have built my morning routine around "jobs that need doing".

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