Starting an exercise routine when you’re really out of shape can feel overwhelming. Maybe you haven’t worked out in years, or maybe you’ve never exercised consistently before. You might worry about discomfort, pain, or exhaustion. You might wonder, Where do I even begin?
I Get It. I’ve Been There.
How to start exercising
There was a time when I wasn’t exercising at all. I knew I needed to move more, I wanted to feel better, lose weight, and improve my health.
I even enjoyed the feeling after a workout, that rush of accomplishment and energy. But no matter how much I wanted the results, I just couldn’t get myself to start.
The idea of putting on workout clothes, stepping outside, or going to a gym made me anxious. I worried about people staring, judging, or making comments. Even if they weren’t, it felt like they were, and that was enough to keep me from trying.
Eventually, I realized the key wasn’t forcing myself into intense, painful workouts. Instead, it was about moving as easily and comfortably as possible so I could stay consistent.
The Comfort-First Approach to Exercise
If you’re wondering how to start exercising, the key is to make it as comfortable and manageable as possible.
If you associate exercise with pain and discomfort, it’s natural to avoid it. So why not start exercising in a way that feels good for your body?
If you associate exercise with pain and discomfort, it’s natural to avoid it. So why not start in a way that feels good for your body?
Here’s what helped me ease into movement:
✔ Use a Chair for Stability – If squats feel intimidating or you worry about balance, squat into a chair. This way, you have a safety net and can relax if needed.
✔ Make Floor Exercises Comfortable – If doing push-ups on your knees feels painful, spread a soft blanket over your mat for extra cushioning. If lying on your side hurts your hips, use a pillow for support.
✔ Modify Every Move – There’s no shame in making exercises easier at first. If standing for too long is tiring, start with seated exercises. If jumping feels too intense, try low-impact variations like step-ups or slow marching in place.
✔ Listen to Your Body – If you’re exhausted after five minutes, stop. If your knees hurt, adjust your stance. Your body will guide you, respect its limits and build up slowly.
The goal is to feel good while moving so you can stay consistent. Once I stopped making exercise a punishment and started making it comfortable, I found myself looking forward to starting to exercise. Visit how exercise enhances mental fitness & cognitive Health
Beginner-Friendly Exercises to Start With
Not sure how to start exercising? Here are a few simple ways to ease into movement and build a routine you can stick with:
When I first started, I wasn’t going to the gym, lifting heavy weights, or running miles. I started with small, manageable movements:
➡ A 10-minute walk – Just stepping outside, even for a short stroll, made a difference. ➡ Shadow jump rope for 2 minutes – No actual rope, just mimicking the motion to get my heart rate up.
➡ Basic exercises – Sit-ups, bodyweight squats, and light stretching.
At first, I did just 5-10 minutes a day. After a few days, I started increasing the intensity and duration—moving from 10 to 20 minutes, then 20 to 30 minutes, and so on.
If You’re Just Starting, Try This:
- Begin with Just 5-10 Minutes a Day – A short walk, stretching, or bodyweight movements are enough.
- Listen to Music or Podcasts – Make it fun so it doesn’t feel like a chore.
- Find a Routine That Feels Good – Whether it’s stretching in bed, walking while talking on the phone, or doing a simple seated workout, do what works for you.
- Increase Intensity Slowly – When 10 minutes feels easy, go for 15. When bodyweight exercises feel manageable, add light resistance.
How to Stay Motivated & Keep Going
Starting is one thing, sticking with it is another. Here’s how to keep yourself motivated:
🔹 Set a Small Goal – Instead of “I need to lose 20 pounds,” start with “I’ll move for 5 minutes a day.”
🔹 Track Progress – Keep a journal or use an app to log your movement and improvements.
🔹 Celebrate Wins – Give yourself credit for every step forward. Every effort counts.
🔹 Find a Support System – Join an online community or work out with a friend.
Final Thoughts
To start exercising, doesn’t have to be painful or overwhelming. It just has to be doable.
Making movement comfortable and starting small’ll build confidence, consistency, and strength over time.
I know starting isn’t easy, but starting to exercise somewhere is always better than not starting at all.
The most important thing? Just start. Even if it’s a short stretch, a slow walk, or a modified exercise using pillows and a chair, every small step counts.
💬 Feeling out of shape and not sure where to start? Small steps make a big difference!
📥 Download my free 7-Day Healthy Habits Kickstart Plan to discover easy movement tips, gentle exercises, and beginner-friendly strategies to help you build confidence and get moving no matter where you’re starting from.
👉 [Click here to grab your free guide and start your journey today!]
