How to Start Exercising When You’re Really Out of Shape
We all know it and likely we all think about it. Exercise becomes even more important as you age. If you want to continue to enjoy your life and activities independently while you age it is vital. I see the results of inactivity and obesity daily in the hospital. This week i sent a 54-year-old women to a nursing home for rehab. She did not have any terminal illness other than morbid obesity. She was unable to do anything for herself at home and she lived alone. She is not a rare case. I have had 90+ people that continue to live alone and thrive independently at home. Last week I had a 97 year old man that was able to complete a treadmill stress test as he is used to walking daily. This is the one time that I feel safe in saying “it is never too late”. Start small, the key is consistency
Starting an exercise routine can feel overwhelming, especially if you’ve been out of shape for a while. You’re not alone in feeling this way, and the good news is that there’s no need to jump into intense workouts. A few small steps can help you build a sustainable, enjoyable routine that will make you feel stronger, healthier, and more energized over time.
- Set Realistic Goals
The first step is to set small, achievable goals. Instead of aiming for an hour at the gym right away, start with a goal like a 10-minute daily walk. Once you get used to it, you can slowly add more time or activities. - Choose Activities You Enjoy
Exercise doesn’t have to mean endless cardio or weights. Find something you enjoy—whether it’s dancing, hiking, swimming, or even gardening. When you pick an activity you look forward to, you’re more likely to stick with it. - Start with Low-Impact Movements
If it’s been a while since you were active, low-impact exercises are a great place to start. Walking, stretching, yoga, or water-based activities are gentle on your joints but still offer great benefits. These will help you build strength and endurance without over-stressing your body. - Focus on Consistency, Not Intensity
In the beginning, consistency is more important than the intensity of your workout. Aim to move every day, even if it’s just a short walk or a 5-minute stretch. Over time, you’ll naturally build strength and stamina. - Set Up a Simple Home Routine
If going to the gym feels intimidating, start at home. You don’t need fancy equipment—a few bodyweight exercises like squats, lunges, or wall push-ups can work wonders. Even using a chair for support can make these exercises more accessible. - Track Your Progress
Celebrate small wins! Keep track of what you accomplish each week, like adding a few extra minutes to your walk or feeling less winded. This will show you how far you’ve come and motivate you to keep going. - Prioritize Rest and Recovery
It’s normal to feel sore when you start exercising, so don’t overdo it. Make sure you get enough sleep, stay hydrated, and give your muscles time to recover. Rest days are as important as workout days. - Be Patient with Yourself
Building a habit takes time, and results don’t happen overnight. Remember that each step forward is progress, no matter how small. Be proud of your commitment to your health.
Starting to exercise when you’re out of shape may seem daunting, but with these simple steps, you’ll find that it’s totally achievable. Remember to be kind to yourself and celebrate the small victories along the way. The goal is to feel better, stronger, and more energized every day. Beginner-Friendly Exercise Videos
Here are some beginner-friendly YouTube videos to help you get started with walking in place and standing exercises: - https://youtu.be/gC_L9qAHVJ8?si=B3VI5Xxq_WRph_IM
- https://youtu.be/bO6NNfX_1ns?si=ZqH8JxGQSRKfbosh
- https://youtu.be/y8IaBla_tQ4?si=FbDfcrHXtVDR1isO
- https://youtu.be/8sJ5N9nsEmM?si=zLUPPHCbrefNnz4C
justagirlthatlovessweettea 