Exercise: 6 tips on how to get started

Published: Thursday, April 27, 2023
Bariatric Medicine

The process of developing a regular exercise routine can be overwhelming. With so many activities and sports to choose from, it can be hard to discover what feels right for you and your own personal health.

Benefits of Exercise

Exercise is one of the greatest things you can do for your health. Physical activity can help to deliver oxygen and nutrients to your tissues and can help your cardiovascular system to work more efficiently. Benefits of exercise include improvement of brain health, reduction in the risk of disease, strengthening of bones and muscles, management of weight and improvement of the ability to perform everyday activities.

6 Tips on Getting Started with Regular Exercise

The process of developing a regular exercise routine can be overwhelming. Here are some tips to help you get started on your personal fitness journey:

1. Assess your fitness level

Before crafting your exercise routine, talk with your doctor and ask how much exercise is right for you. Consider creating benchmarks for yourself, such as your average walking mile pace, your body mass index, or the maximum number of pushups you can do. This is a great way to measure your own personal progress.

2. Consider your fitness goals

Are you starting an exercise routine to lose weight? To run a marathon? To feel strong & healthy? Having clear goals can help you maintain motivation in your fitness journey!

3. Design your exercise routine

It’s important to choose a form of exercise that you enjoy. Look for activities that increase your heart rate. Walking, swimming, jogging, biking, strength training and dancing are all popular forms of exercise! 150 minutes of moderate aerobic exercise and 75 minutes of vigorous aerobic exercise per week are recommended.

If you feel overwhelmed, try splitting physical activity into smaller chunks of time. For example, take the stairs instead of the elevator or go for a walk while making phone calls. Any amount of physical activity is better than none!

  • Accumulate the right equipment
    Do you have the proper running shoes? Do you have access to the exercise equipment that is needed for your preferred activity? Do you have a fitness tracker that can help you track your progress? Great gear is important to a good workout plan!
  • Get started
    Now it’s time to begin! Before any exercise session, you should start with a warm-up for 5 to 10 minutes. Start by stretching your muscles and gradually increase the intensity of your movements. After you are finished exercising, cool down for 5 to 10 minutes. Stretching your muscles is important to prevent injury and relieve soreness. It’s also important to factor rest and recovery days into your plan and to listen to your body. Give yourself permission to take a day or two off if you are not feeling great.
  • Monitor your progress
    Checking your progress is incredibly rewarding. After a couple of months, retake your fitness benchmark assessment to track your improvement. If you are feeling unmotivated, try setting new goals or starting a new activity.

Learn More

Learn more about NGPG’s Medical Weight Loss Program and make an appointment with an obesity medicine specialist.