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Starting An Exercise And Fitness Program-Tips For Beginners

Updated on November 14, 2013
Exercising doesn't have to be boring
Exercising doesn't have to be boring

Fitness begins with you

The decision to start exercising is can be an excellent choice. Many people embark on an exercise program and quickly give up because they do not see any immediate results. Or perhaps they discover the exercise they have chosen is not for them and decide to quit altogether.

These reasons alone and many more are often given for not continuing with an exercise program. Starting an exercise program is a life long commitment. Sometimes people will start a program to lose a defined amount of weight and stop working out after they have reached their goal. And ultimately gain that weight back. Choosing exercise as a lifestyle choice is the simplest goal.

All to often people are right back where they started after excerising for brief periods. That is why it is important to realize when starting an exercise program or a new diet, it should be a lifestyle change, a change you want to make for yourself as part as bringing health and balance into your life.

Some tips to get you started

Below you will find several excellent tips to get yourself moving toward a more active lifestyle. Try to think of these tips in the long-term. Something you can see yourself doing five, ten, or even 20 years from now. Imagine how healthy and well you are, and will continue to be as you grow older, being active and enjoying life.

Set realistic exercise goals.

  • You are more likely to stick with an exercise program if you set your sights on working slowly towards your exercise goal. Rushing or moving to quickly into your routine will only encourage you to give up.
  • Work gradually while doing your exercise routine. Do not try to do too much all at once. Especially if you are just starting out. it takes time and patience.
  • Make exercise a regular part of your daily routine. Work it into your daily schedule. Pick a specific time each day and do it regularly at that time. Make it an ongoing way of life.
  • Design your schedule for three to seven days a week.
  • Work towards 20 minutes to 60 minutes a day of exercise for beneficial results.

If you are exercising in the sweltering summer heat and having problems:

Stop exercising immediately

Rest in a cool place

Remove some clothing

Drink water or some other refreshments like Gatorade

Cycling is a great exercise
Cycling is a great exercise
Can't beat a jog around the park
Can't beat a jog around the park
Get those bikes out
Get those bikes out
Getting outside and breathing fresh air can motivate you
Getting outside and breathing fresh air can motivate you

Tips to motivate you

  • Think positive- Think how you will look and feel after a good work-out.
  • Reward yourself for completing an extra strenuous work-out you thought you could not finish.
  • If you are exercising to lose weight, write down the reasons you want to lose weight and read them daily for motivation.
  • If you are exercising to lose weight set a goal to lose at least one pound per week.
  • Keep your attitude and motivation in check, remember why you are exercising, to feel good about yourself, to get healthy, to stay in shape, to lose weight, to look good, or whatever your reason for exercising is.
  • If possible, join a support group, or have a friend join you, you can reinforce each other, to keep each other on track. there are on-line support groups as well.
  • One thing to remember, it takes about three weeks for a new behavior to become a habit, so when you start exercising give yourself at least three weeks to see if you will stick with it or not.
  • Focus on your technique, learn your new techniques one at a time. Focusing on each workout, this will develop your posture and keep your concentration in line.

Food Plays A Major Part

  • Keeping a food journal determines your eating habits-your goal is eating the right kinds of food.
  • Eat only when you feel hungry.
  • Be sure to write everything you eat down in your journal-be as honest as you can.
  • When you feel like snacking, take a walk, read, call a friend, take a shower, do something with your hands besides eating.
  • Grab a healthy snack, like a piece of fresh fruit.
  • Keep your portions to a reasonable size.
  • Use smaller sized plates and bowls.
  • Keep your sugar at a moderate level.
  • Avoid sugary sodas and juices.
  • Limit foods with added sugar.
  • Stay away from fast food places, these places have a high calorie intake.
  • Avoid diets that are less than 1,200 calories for women. And 1,500 calories for men.
  • Drink at least eight glasses of water a day. This can help curb hunger.
  • Use a shopping list, you will avoid grabbing items you do not need.

Most of all, enjoy yourself as you get fit.Enjoy moving your body, enjoy the fact you have chosen to get healthy. B sure to pick exercises you enjoy and are able to do without injury. Stick with it and you will be a much happier and healthier you.


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    • crazybeanrider profile imageAUTHOR

      Boo McCourt 

      7 years ago from Washington MI

      Thanks ludmilla for reading and commenting. I am glad you enjoyed the article.

      Andrew-Thank you for your suggestions. And sharing your process of incorporating exercise and a healthy diet into your life. It can be very hard to do. Everyone has to find what works for them, I will check out your blog. I don't diet, I don't eat junk food, little meat, lots of salads, fish and vegetables, and very little sugar. I ride my bike, swim and walk. I wish I could run but have a bad knee.

    • AndrewGee profile image


      7 years ago

      Theres good advice here. I would suggest though that you should time your meals rather than eating only when hungry since there is a psychological aspect to eating. Some folks who get depressed eat for comfort and genuinely feel hungry. Likewise thirst can feel like hunger! So my tips would be, if you are looking to lose weight, find a good diet plan. Mine is the free one provided by the British heart foundation and I lost 2 stone in 6 months, having always struggled to lose weight previously. To avoid over filling my plate 30mins before my meals I have a sugary piece of fruit from the plan. This means I don't still fell hungry when I have finished. I think about my food while eating and aim to be the last to finish, which gives my body chance to send the message to my brain that I have had enough. I started cycling as my sport, complimenting it with running. I built up very slowly since I have a heart condition but now, for the first time ever in my life, I can run 3 miles...and that's up hills. Lastly to stay motivated I started and continue to write a blog called Blessings, and many thanks fir this hub!

    • ludmilla701 profile image


      7 years ago from U.A.E.

      Great article! Thanks.

    • crazybeanrider profile imageAUTHOR

      Boo McCourt 

      8 years ago from Washington MI

      Hi vocalcoach-I think walking is one of the most important exercises we can do. For mind and body both. I enjoy my time alone when I walk, i sort through all the tension, and keep in shape as well. Thank you for your comments, always very appreciated :)

    • vocalcoach profile image

      Audrey Hunt 

      8 years ago from Idyllwild Ca.

      Your hub offers excellent tips for exercising and controlling weight. Along with the benefits mentioned in your article - we feel better in every way as we take care of our "engine". Eating properly and exercising go hand in hand. Walking is we exercise we can meditate, do positive affirmations or listen to our favorite music. What's not to like? Thank you for your reminder - we all need it from time to time. Rated up!

    • crazybeanrider profile imageAUTHOR

      Boo McCourt 

      8 years ago from Washington MI

      Thank you Benny! It took me awhile to make lifestyle changes, once I realized the end result was going to be a healthy one. Thank you for the great comment :)

    • BennyTheWriter profile image


      8 years ago from Northeastern U.S.A.

      Awesome tips, crazybeanrider. I've been away from a regular exercise for too long...I won't say exactly HOW long, but...I could definitely put these tips to good use :)

      I like the fact that you mention the importance of starting slowly and motivating yourself. Just as important as the goal or end result is putting yourself on the course of a sustainable exercise program. Fantastic definitely applies to more than one aspect of life!

    • crazybeanrider profile imageAUTHOR

      Boo McCourt 

      8 years ago from Washington MI

      Thank you salt and MMMoney, I appreciate the comments :)

    • MMMoney profile image


      8 years ago from Where U Can Make More Money

      very informative hub thanks

    • salt profile image


      8 years ago from australia

      great motivation, thanks

    • crazybeanrider profile imageAUTHOR

      Boo McCourt 

      8 years ago from Washington MI

      Thank you fucsia. Yeah I tried the running thing and burned out qute quickly. I have a mixture of things I like to do. Walking, cycling, basketball, swimming and using a mini trampoline. I like to have fun when I am exercising. But get something out of it as well.

    • fucsia profile image


      8 years ago

      Good Hub! I remember the first time I ran, I was already tired after five minutes!

      to have some results we must be constant and have fun...


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