Listening to your body
Pay attention to how hard you're working and to what you feel. At a moderate effort you can talk but not sing. Some tiredness, breathlessness and soreness are normal at first, but sharp, new or worsening pain is a signal to stop or ease off.
At a glance
How do you listen to your body when you're new to exercise?
Listen for two things: how hard you're working, and whether what you feel is a normal early sign or a signal to stop.
How hard you're working. The talk test is the simplest check: at a moderate effort you can talk but not sing1. If you can talk and sing without puffing, your effort is low, so you can pick up the pace a little1. At vigorous effort you can't say more than a few words without pausing for breath. If you like numbers, on a 0–10 rating-of-perceived-exertion scale, moderate effort is 3–4 and vigorous is 5–73. Start at an easy effort and build up over weeks rather than days.
What's normal at the start. More tiredness, more breathlessness, a more noticeable heartbeat and some temporary muscle or joint discomfort are all common when you begin, and they usually ease as your body adapts2. Getting out of breath when you exercise is normal; breathlessness that's much worse than the effort explains, or that comes with chest pain, is not. Muscle soreness that comes on a day or so after new or harder exercise, and fades over a few days (rarely more than five), is also normal.
What means stop. Exercise doesn't have to hurt to work, and soreness isn't needed for progress. Pain during exercise is a signal to stop or ease off. If something feels sharp, new or wrong, or you think you've hurt yourself, stop and ease off. If you have ongoing pain, ask a physio or doctor how much discomfort is okay for you.
When to check with a health professional
If you're starting exercise after a long break, it's always a good idea to see your doctor first.
For an injury or a health condition, see a health professional, such as your doctor or a physio. If you have a long-term condition, a doctor or other health professional can help you choose the types and amounts of activity that suit you. The WHO considers activity safe for adults living with the conditions it covers who have no medical reason not to be active, and says the benefits generally outweigh the risks4. If you live with a disability, you may need to talk to a healthcare professional or a physical activity and disability specialist about the right type and amount of activity4.
If you have a heart rhythm problem with symptoms that hasn't been treated, check with your doctor before being active2. Being more aware of your heartbeat during activity is normal; see a doctor if you're worried about it.
Unusual tiredness isn't an emergency and isn't something to ease off for: get it checked by a doctor.
If dizziness or breathlessness doesn't settle when you stop and rest, get it checked by a doctor promptly. Severe breathlessness, or breathlessness with chest pain or feeling faint, is an emergency.
Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.
Quick answers
How hard should I push when I'm just starting?
Not hard. Start at an easy effort and build up over weeks rather than days. Moderate effort, where you can talk but not sing, is a good place to head towards, but there's no rush to get there. Gradual steps are a sound way to begin.
Why do I feel so tired when I start being active?
A temporary rise in tiredness is common when you start a new activity, and it usually settles as your body adapts. Building up gradually helps. Short, easy sessions are a fine way to begin while your body gets used to moving more.
Related guides
- GuideWhat you need to start: shoes and gearYou need very little to start walking: comfortable, supportive shoes that don't rub are enough, and running shoes are fine. Fit matters most, so leave about a thumb's width beyond your longest toe and choose a fastening you can adjust. You don't need to buy anything else first.
- GuideFinding activities you enjoyChoose activities yourself, start gently, and try a few options in different places and for different lengths of time. People who enjoy an activity tend to do more of it, and pleasure tends to be highest at low to moderate effort, so notice what feels good while you move.
- GuideLow-impact optionsLow-impact activities put less jarring load on your joints. Walking, swimming and water exercise, cycling, tai chi, yoga, low-level weights and seated exercise are all options. Choose one that feels comfortable, start slowly and build up gradually.
- GuideStarting from where you areStart with something small you can do today, such as a short walk or taking the stairs, and build up slowly. Walking is usually a good first activity. A simple plan of where, which days and what time makes it easier to keep going.
- GuideBuilding up graduallyBuild up activity slowly: add a little time or effort every few weeks, not every few days. A common beginner plan is 10 minutes a day, then adding 5–10 minutes every few weeks. Change one thing at a time, and go easier if soreness lasts.
Sources
- Better Health Channel, State Government of Victoria. Exercise intensity.
- Reid H et al. (2022). Benefits outweigh the risks: a consensus statement on the risks of physical activity for people living with long-term conditions. British Journal of Sports Medicine.
- American College of Sports Medicine. Aerobic Exercise Intensity.
- Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine.
General information to help you get active, not medical advice. If you have a health condition or symptoms, check with a health professional.
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