Start Strong with These 10 Tips
Start small, stay consistent, and enjoy what you do — habit is the foundation for lasting change.
1 min read
Starting an exercise routine can feel overwhelming, but a few simple strategies can set you up for success.
Here’s how to get going:
- Check with a healthcare provider before starting
- Set specific, achievable fitness goals
- Choose activities you enjoy
- Start slowly and increase intensity over time
- Mix up your workouts to stay engaged
- Find a workout buddy for support
- Wear proper clothing and supportive shoes
- Always warm up and cool down
- Stay hydrated during and after exercise
- Be kind to yourself — consistency matters more than perfection
Most importantly, focus on the habit first. It’s not about doing a lot — it’s about doing something, consistently.
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.
- GuideListening to your bodyPay 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.
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