“January: Body goals – Do a hundred squats daily. Do 25 push-ups. Lose 7kg.

February: Loses concentration. Lacks motivation. Feel Stressed. Quits.”
… End of Story…

Can you relate to the scenario above?
Does this sound like your fitness journey over the years?
Your guess is as good as mine.
Here’s a challenge to change the narrative this year by starting your new exercise routine on the right footing and following through to the end.
***

Key Points

Regular exercise is very beneficial for your overall well-being.
When starting a new exercise regimen, you have to consider several things, like planning, exercising with a friend, consulting a doctor before you commence, and incorporating your exercise routine into your schedule.
Take the new routine step-by-step and enjoy it.

Regular exercise is very beneficial for one’s overall well-being. Beyond making you look fit, exercise reduces anxiety, enhances your mood, and improves your emotional and psychological health. When done properly, exercise is a wonderful part of everyday life.

However, despite the greatness of exercise and its astonishing benefits, a lot of people find it difficult to stay committed to their exercise routines. The truth is not far-fetched; a good number of people who are starting a new exercise regimen do so without prior planning. They just start out knowing that they want to be better. But that’s not enough to do the trick and keep that interest sustained.

This article will not only give you ideas on important things to consider when starting a new exercise regimen, but also make sure you stay true to your commitment long after the new-year resolution spirit has waxed cold. It takes more than just willpower to develop an exercise habit; you also need a well-thought-out strategy.

Top Considerations to Make When starting a New Exercise Regimen

The major things to consider before starting a new exercise regimen are summed up below:

1) It’s fun; see it as one:

First, view the starting a new exercise regimen idea as an enjoyable experience because it sure is, especially when inculcated in our daily routine. The reason for starting a new exercise regimen or being committed to one is daunting and more mental than physical. Make up your mind that this is for your own good and get on with it. Yes, it may be challenging at first, but consistency makes it fun over time.
Remember, no pain, no gain!

2) Plan! Plan!! Plan!!!.

You need to have a written plan when starting a new exercise regimen. The place for proper planning in whatever one sets out to do can never be overstressed.
What do you want to accomplish with the new workout routine? It could be weight loss, getting abs, upper body strength, building a fit physique, muscle tone, becoming more active, etc. Let your goals be spelled out from the outset, and let them be realistic. Also include in your plan how much exercise you need as well as the time frame to achieve it.

Basically, your goals should be SMART. That is, they must be Specific, Measurable, Attainable, Realistic and Time-bound. The emphasis on having these written down is because it boosts your motivation as it gives you a clear direction of what your target is.

3) Integrate your Exercise Regimen into your Schedule.

One of the leading reasons most people do not follow through after starting a new exercise regimen is their jobs and other things that take their time. Factor in your job commitments while planning your workout routine in such a way that they won’t be clash with each other.

Regardless of the type of workouts you choose, when starting a new exercise regimen, getting your body ready for an exercise program entails strengthening it. Your body can help you achieve your fitness objectives. If you don’t look after yourself, you’ll feel exhausted and may decide to give up on your objectives.

4) Consider having an exercise buddy.

For whatever reason you may have for starting a new exercise regimen, it will always be twice as successful if you have an accountability partner. Studies show that you have a greater chance of enjoying yourself while exercising with another person (support system). It helps you deal with workout boredom and can be all the motivation you need to accomplish your exercise goals.

There are lots of methods for families to work out together. Additionally, children pick up habits from their parents, so exercising together as a family will provide a positive example for them in the future. Family-friendly pursuits could consist of:

If the weather permits, take nighttime family walks. Strollers are suitable for carrying babies or little children.
Play energetic music for your family to dance to as you work on housework.
Seasonal pursuits can create enjoyable family memories and offer healthful exercise, such as skiing or ice skating in the winter and hiking, swimming, or cycling in the summer.

5) Go for a health checkup.

Have your doctor advise you on the workout choices you want to make. This is especially important for adults over 40. It is even easier today, as you do not necessarily need to go to the clinic for this. You can simply consult a doctor at www.kompletecare.com and make an appointment.

Prioritize getting medical clearance. See your doctor before starting a new exercise regimen if you have any health issues, such as restricted mobility, heart disease, asthma, diabetes, or high blood pressure.

Take it one step at a time.

Finally, take the new routine step by step. Begin with small targets by setting the bar low, then gradually build up from there. The magic will only happen after some concerted efforts. Remember, in the game of starting a new exercise regimen, consistency is key!

Try to consider physical activity as a lifestyle choice rather than something you need to cross off your to-do list if you’re not the type of person who benefits from a regimented workout routine. Examine your daily schedule and think of small ways to get in extra exercise here and there. Over the course of a day, even tiny acts can mount up.

Starting a new exercise regimen for the disabled or people with a long-term illness

A disability, long-term illness, or injury to your routine can make it much harder to fit exercise into your weekly schedule. Compared to adults without disabilities, adults with disabilities have a threefold increased risk of developing major health diseases, such as diabetes, cancer, heart disease, and stroke.

Although regular aerobic exercise can mitigate or even prevent the effects of these health issues. People with disabilities can greatly benefit from starting a new exercise regimen, which can enhance their general health, strength and endurance, mobility, and mental well-being.

Frequent exercise can also aid in the management of some impairments’ related symptoms. For instance, exercise can help those with cognitive impairments perform better cognitively and also lessen the pain and stiffness that are frequently associated with arthritis. A regular exercise regimen can also help with self-esteem, sociability, and community involvement.

Disabled individuals can endeavour to engage in 75–150 minutes of vigorous–intense aerobic physical activity, 150–300 minutes of moderate–intense aerobic exercise, or an equal amount of both each week. You should also engage in muscle-strengthening exercises two or more days a week.

Exercises to think about if your mobility is restricted

The kinds of exercise that are beneficial and acceptable for you will depend on your unique health state. Generally speaking, starting a new exercise regimen like walking, cycling, water aerobics, swimming, and sitting exercises are all excellent choices.

Chair exercises with or without weights and hand cycling are two examples of sitting training. Simple chair workouts include power punches, which involve punching your arms in front of you alternately.

Swimming and water aerobics are popular forms of exercise. People can be more mobile when exercising in the water because of the lower gravity. Seeing your body move and perform feats you couldn’t achieve outside of the water may be empowering. Additionally, the water’s hydrostatic pressure improves blood flow and lowers inflammation.

For those without easy access to a pool, yoga is a fantastic (and frequently overlooked) alternative. Whatever your level of experience, yoga can help you stay balanced and flexible, which lowers your chance of injury.

How much exercise is good for you?

When starting a new exercise regimen, the most important thing to keep in mind is that any physical activity is always preferable to none at all. A fast walk is preferable than lounging on the couch because even one minute of exercise will result in greater weight loss than none at all. Nevertheless, the majority of adults are currently advised to engage in at least 150 minutes a week of moderate activity.

30 minutes of exercise five times a week will get you there. Do you have a hectic schedule and cannot find 30 minutes? It’s acceptable to divide things. You can get the same results with three 10-minute workouts or two 15-minute sessions.

Depending on your level of fitness, an activity might be classified as low, moderate, or intense. However, as a general rule:

Low-intensity activity: Singing or speaking in complete phrases come naturally to you.
Moderate intensity: You can’t sing, but you can talk in complete sentences.
Severe intensity: You are unable to talk in complete phrases due to lack of air.

How Telemedicine can help

Starting a new exercise regimen is beneficial to your mental, physical, and emotional well-being. However, first consult with a healthcare professional, before starting a new exercise regimen as a disabled or non-disabled person.

You can consult a doctor from the comfort of your home through telemedicine, which includes modalities such as calls, texts, video conferencing, and internet chats. Interventions in telemedicine offer a secure, distant consultation and could increase treatment accessibility for people that are difficult to reach. Consult a healthcare professional.

Frequently Asked Questions

1. What considerations should you make when developing a fitness program?

You must evaluate your present level of fitness, taking into account your body composition, flexibility, and muscular and aerobic endurance. You should think about your fitness objectives and how this workout plan will help you reach them.

You are already aware of the many benefits of exercise, including increased vitality, a better mood, better sleep, better health, and a decrease in stress, worry, and sadness.

2. What should a person consider before beginning an exercise program?

You need to do some evaluations before starting a new exercise regimen, such as:

It might be necessary for you to see your doctor before beginning any physical activity.
Establishing objectives for physical activity.
Initiate your physical activities gradually.
Warming up, cooling down, and stretching.
Extending recommendations.
When engaging in physical activity, wear comfortable footwear and clothing.

3. What is the biggest mistake in starting an exercise program?

Ignoring the correct form is the biggest mistake when starting a new exercise regimen.

Certain postures or motions might not come naturally to you, or you might not even be aware that your form is incorrect unless someone else points it out and fixes it. Exercises performed incorrectly can cause injuries and impede progress.

4. What not to do when you start working out?

Starting a new exercise regimen? Do not make these seven errors.

Not warming up. Your muscles require time to acclimate to the new demands that a fitness regimen will place on them.
Failing to cool down.
Not extending oneself sufficiently.
Taking on too much too quickly.
Overdoing the weightlifting.
Stay away from weights.
keeping your diet unchanged.

5. What are 5 safety considerations related to physical activity?

How can I lower my risk of getting hurt?

Put on safety gear.
Before you work out or exercise, warm up.
Even if you don’t feel thirsty, make sure to stay hydrated when engaging in vigorous activity.
Always stoop forward from the hips rather than the waist.
If you have severe breathing difficulties, light-headedness, nausea, or discomfort, stop exercising.

6. What are the two important parts of physical fitness program?

Cardiovascular endurance and muscle strength and endurance are the two most crucial elements. Muscle endurance describes how resistant a specific muscle group is to fatigue, whereas muscular strength is the muscle’s capacity to generate its maximal force in a single effort.

7. Why is it important to ease into an exercise program?

It’s important for your body and mind to gradually increase your fitness regimen. Entering into a program of exercise that is too new or too severe too quickly may cause you to overuse your muscles and cause you to feel defeated if you aren’t getting the same results you used to.

8. When starting a new physical activity program, it is important to?

Some pointers for people starting a new exercise regimen:

Remain hydrated. To keep your hydration levels in check, you must drink fluids all day long.
Make the most of your diet. Make sure you eat a well-balanced diet to complement your new exercise regimen.
Get warmed up. It’s crucial to warm up before working exercise.
De-stress.
Pay attention to your body.

9. How to start an active lifestyle?

Go slowly. Start off slowly if you haven’t been active in a while.
Obtain your thirty. You should aim to engage in physical activity for 30 minutes every day.
Engage your muscles. Exercise isn’t limited to aerobics; try something different. Free classes are available at many fitness clubs and community centers with a monthly membership.
Stretch and keep your money in check.

10. What will happen if you never exercise?

Heart disease can result from insufficient physical exercise, even in those without any other risk factors. It may also raise the chance of having high blood pressure, high blood cholesterol, obesity, type 2 diabetes, and other heart disease risk factors.

Reference

Amaka, B. (2024). 10 best exercise to perform at home without equipment.

Better Health. (2024). Physical activity- how to get started.

Centers for Disease Control and Prevention. (2022). Physical inactivity.

Gibbens, P. (2020). Tips for starting a new exercise routine.

McManus, M. R. (2023). How to exercise when you have a chronic condition or a disability.

Monson, A. (2018). Steps to starting a new exercise routine.

Quizlet. (2024). Your fitness plan FVS.

Robinson, L., & Sega, J. (2023). How to start exercising and stick to it.

Medical Disclaimer:KompleteCare aims to improve the quality of life for everyone with fact-based content about the nature of diseases, preventive care, behavioral health conditions, treatment options and their related outcomes. We publish material that is researched, cited, edited and reviewed by licensed medical professionals. The information we provide is not intended to be a substitute for professional medical advice, diagnosis or treatment. It should not be used in place of the advice of your physician or other qualified healthcare provider.