Deciding to get more active is usually the easy part. The harder bit is working out what to do, how often to do it and how much you should push yourself. It is tempting to start with a strict workout plan and expect quick results, particularly when you are feeling motivated.
In reality, a fitness routine does not need to be extreme to be effective. Starting sensibly and giving yourself time to adjust can make exercise much easier to maintain.
1. You do not have to do everything at once
If you have not exercised regularly for a while, suddenly going from very little activity to intense workouts can be a shock to your body. You may feel extremely sore afterwards, lose motivation or even end up with an injury.
A better approach is to build things up gradually. This could mean starting with regular walks, a couple of strength sessions each week or shorter workouts and increasing the amount over time.
The right starting point will depend on your current fitness, age, lifestyle and any health issues you may have. General guidance recommends that adults aim for 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, as well as muscle-strengthening activities on at least two days. It also recognises that doing some physical activity is better than doing none.
If you have not exercised for some time or have concerns about your health, it is worth speaking to your GP before making a major change to your activity levels.
2. Think about what you are eating as well
Starting a new workout routine often leads people to rethink their diet at the same time. That can be useful, but it does not mean you need to make drastic changes.
Your body needs energy and nutrients to support everyday life as well as exercise. Eating a varied diet and having regular meals can help you feel better during your workouts and recover afterwards.
There is no single diet that will work for everyone. Someone training for a long-distance run will have different nutritional needs from someone who has started going for a few walks each week.
If you are unsure about what your diet should look like alongside your new routine, an online nutrition consultation with a qualified professional like those of ahtida Health can be a useful way to inform yourself. Rather than following advice from social media or cutting out foods without a clear reason, you can discuss your goals and circumstances with someone who can provide appropriate guidance.
The NHS recommends eating a varied and balanced diet, with a range of foods providing the nutrients your body needs.
3. Do not overlook rest and recovery
There can be a feeling that more exercise must mean better results. But doing another hard workout when your body has not recovered is not necessarily helpful.
Rest gives your muscles time to recover, particularly after strength training or more demanding sessions. Sleep matters too. If you are regularly tired, trying to increase the amount or intensity of your exercise may leave you feeling worse rather than fitter.
Recovery does not always mean spending the entire day on the sofa. On an easier day, you might go for a gentle walk, stretch or simply give yourself a break from structured exercise.
It is also worth learning the difference between normal post-workout discomfort and pain that should not be ignored. Ongoing pain, unusual exhaustion or a noticeable decline in your performance are good reasons to stop and seek appropriate advice.
Most importantly, give yourself some flexibility. You will have busy weeks, missed sessions and days when you simply do not feel like exercising. That does not mean the routine has failed. What matters more is being able to return to it without feeling that you have to start all over again.
A fitness routine should fit into your life, not take it over. Starting at a manageable level, paying attention to nutrition and allowing enough time for recovery can give you a much more realistic foundation for staying active.
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Our Editorial Team are writers and experts in their field. Their views and opinions may not always be the views of Wellbeing Magazine. If you are under the direction of medical supervision please speak to your doctor or therapist before following the advice and recommendations in these articles.
