# 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. - Type: Guide - Topic: Getting Moving › Getting Started - Reviewed by: Andrew Schox, BSc(Hons) PGradDipPod MPod, Podiatrist (2026-10-21) - URL: https://twikka.com/learn/listening-to-your-body - Updated: 2026-10-21 - **Use the talk test.** At a moderate effort you can talk but not sing [1]. - **Start easy and build up over weeks,** not days [2]. - **Some tiredness, breathlessness and soreness are normal at first,** and they usually ease as your body adapts [2]. - **Sharp, new or worsening pain is a signal to stop or ease off.** ## 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 sing [1]. If you can talk and sing without puffing, your effort is low, so you can pick up the pace a little [1]. 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 5–7 [3]. 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 adapts [2]. 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. > **Try this:** On your next walk, check your effort with the talk test. If you can still sing easily, pick up the pace a little. Stay at a pace where you can talk but not sing. ## 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 risks [4]. 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 activity [4]. If you have a heart rhythm problem with symptoms that hasn't been treated, check with your doctor before being active [2]. 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. ## Sources 1. Better Health Channel, State Government of Victoria. Exercise intensity. https://www.betterhealth.vic.gov.au/health/HealthyLiving/exercise-intensity 2. 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. https://doi.org/10.1136/bjsports-2021-104281 3. American College of Sports Medicine. Aerobic Exercise Intensity. https://acsm.org/wp-content/uploads/2025/02/Exercise-intensity-infographic-PDF.pdf 4. Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2020-102955 --- Source: Twikka (https://twikka.com/learn/listening-to-your-body). General information about physical activity, not medical advice.