How to start exercising after years of not moving
Where to begin exercising from zero: how much to do in the first week, what to choose and how not to quit by week three.
3 min read
Start with less than you think
The official recommendation is 150 minutes a week, but the same WHO guideline says something just as important: some activity is better than none, and you should build up gradually. The biggest health benefit lies in no longer being inactive.
What to do in the first week
Two days. One, a 15 to 30 minute walk at a comfortable pace. The other, a short strength session: squats, incline push-ups, glute bridge and a row. That is all.
Decide when, not just what
Set a day and a time, and tie it to something you already do: after dropping the kids off, on leaving work. Deciding in advance when and where raises the odds that you do it.
What keeps you from quitting
A goal that is weekly rather than daily, so that one bad day breaks nothing. And not skipping twice in a row: missing once changes nothing; what is hard is coming back after two.
Sources
This text is for information only and is not a substitute for advice from a healthcare professional.