5 Tips for Getting Back into Exercising
Starting an exercise routine after a hiatus (or from scratch) can feel both intimidating and exhilarating. Whether you were a gym rat when you were young or have never stepped foot in a gym, the idea of getting back into exercise might feel like a challenge. But what if we told you it doesn’t have to be? What if we even shared a few tips that’ll make your return to an active lifestyle easier and less stressful? Keep reading to find out more!
1. Start slow.
When you restart your fitness routine, you’ll probably feel eager and ready to jump right in with both feet. However, pacing yourself is important. Lauren Mellett, a physical therapist and cardiopulmonary specialist, shared some important exercise advice with Harvard Health. “If you’re brand-new to exercise, start by exercising for just five to 10 minutes. Try to increase that by two to three minutes, every few sessions,” she suggests. You can also split your exercise into two 15-minute sessions or do three 10-minute bouts of exercise throughout the day. “You won’t build as much endurance, but you’ll still lower your risk of heart disease,” adds Mellett.
This approach will allow your body to adjust, build endurance, and establish a solid foundation for more intense activities later on. Remember, slow and steady wins the race to a stronger, healthier you!
Pro Tip: Track your improvements using a fitness journal to see how far you’ve come, even with small steps.
Exercise Effort
| Intensity | How it feels |
| Light | Light effort, breathing easily; you can sing |
| Light to moderate | Some effort, breathing more noticeable; you can talk in full sentences |
| Moderate | Moderate effort, breathing harder; you can talk in full sentences but need to take more breaths |
| Moderate to vigorous | Hard effort, slightly breathless; you can talk in phrases |
2. Put it on the schedule.
Consistency is the secret ingredient to forming any habit, and exercise is no exception. Treat your workouts like a non-negotiable appointment, one you can’t miss! Think about when you feel most awake and energetic. Is it in the morning? The afternoon? Or does your energy start to pick up in the evenings? And when are you free? Are you a retiree with all the time in the world on your hands, or are you bound to a strict nine-to-five schedule? Establish your workout routine around your schedule. Whether it’s a morning walk, an afternoon yoga session, or an evening swim, get your exercise in! Use tools like smartphone reminders, fitness apps, or a simple wall calendar to plan your workouts. Once exercise becomes a regular part of your schedule, it goes from being a chore to a seamless part of your daily routine. You’re not just working out; you’re prioritizing YOU.
Pro Tip: Pair your workouts with another existing habit. For example, if you brew coffee every morning, plan for a short walk while it cools.
3. Find activities you enjoy.
Exercise doesn’t have to be something you dread! In fact, one of the best ways to stay motivated is by choosing activities that truly make you happy. Maybe you love the tranquility of a yoga class or the beauty of walking through a scenic park. Or maybe dancing to your favorite tunes lifts your spirits. Whatever the case, don’t be afraid to experiment a little and try new things! The more rewarding it feels, the more likely you are to stick with it.
Not sure where to start? Consider trying group exercise classes or exploring water aerobics, tai chi, or even light resistance band exercises. Each activity is an opportunity to discover something you love. And remember, as a general rule of thumb, you should get at least 150 minutes of moderate-intensity physical activity a week, such as 30 minutes a day, 5 days a week. Additionally, you should also add at least 2 strength-training days a week to your schedule.
Remember: Enjoyment is just as important as the physical benefits. When you love what you do, consistency becomes effortless.
4. Focus on progress, not perfection.
It can be tempting to compare your current fitness level to where you used to be, but remember that every step forward is a victory! Progress is what matters; perfection is not the goal. Celebrate the small milestones, like completing your first week of workouts, walking a mile without stopping, or lifting heavier weights than when you started. These seemingly small wins are evidence that you’re getting stronger and healthier. Plus, did you know that your body has an incredible memory for movement? Also known as muscle memory, you’ll notice it responding positively as you stay consistent and focused. It may take some time, so be patient and give yourself plenty of grace throughout the process!
Pro Tip: Write down your accomplishments each week. Seeing progress on paper can be a powerful motivator to keep going!
5. Mix it up!
Variety is the spice of life, and that includes your fitness routine! You shouldn’t hit the gym and do the same thing over and over again. After all, that’s the very definition of insanity! Try to keep your workouts eclectic and well-rounded. Not only will this keep you from getting bored, but it also targets different muscle groups, creating a more well-balanced approach to fitness. Try alternating between strength training, cardio, and flexibility exercises. For example, you could get your sweat on with some cardio on Monday, do a little strength training on Tuesday, and take a yoga or stretching class on Wednesday. This variety can help your body recover and repair itself while you stay active!
Routine getting stale? Invite a friend to join, or try a new activity, like Pilates or line dancing. See if your local gym or YMCA offers fitness classes, such as Zumba. Who knows? You might discover a new favorite!
Pro Tip: Set weekly goals to try at least one new activity or variation. Exploration keeps things exciting and builds enthusiasm for the week ahead.
Take the first step today!
The key to successfully getting back into exercising? Make it fun, be consistent, and have a little grace for yourself! Don’t be afraid to take your time and slowly ease into a workout routine. Explore all the different exercises to find the activities you love. And, of course, always celebrate your progress and keep things fresh! By following these steps, you can turn working out from a boring chore to the part of your day you love the most. Better yet, you can have a fitness routine that makes you healthy and happy for years to come. What could be more exciting than that?
There’s no better time than now to start your fitness comeback. Begin your week with intention, and see just how amazing it feels to reclaim your active lifestyle. You’ve got this!
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Originally published June 03, 2025
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