How to Start and Stick with Exercise

What we’ll cover

• Things to consider before getting started with exercise
• Practical tips for finding right exercise strategy
• Overcoming barriers
  

Starting a journey to become more physically active can feel overwhelming, especially if you’re new to exercise or returning after some time away. The idea of stepping into a gym, joining a fitness class, or simply lacing up your trainers for a walk might raise questions like, “Where do I start?” or “What if I can’t keep up?”

The good news is that anyone can begin moving toward a healthier, more active lifestyle with the right approach. Exercise isn’t just for athletes or fitness enthusiasts—it’s for everyone, no matter your age, body type, or current fitness level. The key is to begin where you are, not where you think you should be.

Taking it one step at a time, setting goals you can achieve, and finding activities you genuinely enjoy can make the process easier and more enjoyable. Remember, every small victory counts, and listening to your body along the way helps you stay motivated and injury-free. 

Here are some things to consider before you start:

• What do you enjoy?
  Exercise shouldn't feel like a chore. Start by exploring activities that you genuinely enjoy. Choose something that excites you whether it's dancing, hiking, cycling, or walking. When you enjoy what you're doing, it's easier to stay motivated and stick with it in the long run.
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• What can you do right now?
  Start where you are at and don’t push yourself beyond what you’re capable of. Just start doing something and build it up gradually. As you increase the amount of exercise you’re doing, you’ll be surprised how your body adapts and you’ll be able to start increasing the time and intensity as you improve.
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• What’s your preference?
  ‍You may thrive in group settings like team sports or fitness classes, or you may prefer solo activities like jogging or swimming. Exercise can either be a very sociable activity, or it can be some well-needed ‘alone time’. If you're unsure what suits you, experiment with different options to see what you prefer.
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• Convenience?
  ‍Make exercise work for you by incorporating it into your daily routine. Choose activities that fit easily into your schedule, whether it's a morning walk before work, cycling to the shops, or doing a quick workout at home during your lunch break. 

Overcoming barriers to moving more:

Even with the best intentions, certain barriers can prevent you from starting out with exercise. Here are some common obstacles and strategies to overcome them:

• Weather - Firstly think about your clothing. You may have heard the phrase, ‘there’s no such thing as bad weather, just bad clothing!’; especially true when it comes to exercise. There can be something very refreshing about a walk in the elements to energise us. However, exercising in bad weather isn’t for everyone so try indoor alternatives like home workouts, fitness classes, or using gym facilities.. 
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• Cost - Exercise doesn't have to be expensive. Take advantage of free resources like outdoor spaces for walking or jogging, online workout videos, or community fitness classes. 
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• Time - Prioritise physical activity by planning it into your day, even if it's just a short time. Put it in your calendar like you would an appointment. If we don’t plan to exercise, then it will most likely be the first thing we overlook when we get busy. Try breaking up workouts into smaller sessions and combine with other activities, such as walking meetings or family bike rides.
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• Lack of confidence - Starting something new can be intimidating, especially if you're unsure of your abilities. Start with small, achievable goals and gradually build from there. Your confidence will grow as you see how you’re progressing. Remember that everyone starts somewhere, it's okay to ask for support from friends, family or fitness professionals. 
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• Injury or illness - Start slowly and listen to your body, gradually increasing intensity as you regain strength and mobility. If you have issues with mobility, consider doing chair based exercises using resistance bands. If you’re unsure, speak to a healthcare professional before beginning any new exercise program, and focus on activities that are safe and appropriate for your condition. 

Summary

Starting and maintaining an exercise routine can be challenging, especially if you're new or returning after a break. The key is to choose activities you enjoy, start at your current fitness level, and gradually increase intensity. Common obstacles like weather, cost, time, and confidence can be managed with practical strategies such as finding indoor alternatives, using free resources, and breaking workouts into smaller sessions. By setting realistic goals, listening to your body, and celebrating small victories, anyone can successfully make exercise a regular part of daily life.