Better health begins with better habits. And a regular exercise routine helps you maintain a healthy mind and body. But what’s the best way to start a new exercise routine?
“Getting started is easy. Sticking with it is the hard part,” says Lisa Gray, certified personal trainer at Emory Decatur Hospital Wellness Center. Before starting a new fitness routine, here’s all you need to know—and how to stick with it long-term.
Find Your Motivation and Limitations
Before starting a new physical activity, start by checking in with yourself. Lisa suggests asking yourself three questions for a physical and mental self-check-in:
- Do I have any previous injuries I should be careful of?
- How does my body feel? What hurts? What feels good?
- Why do I really want to do this exercise routine?
Your answers will help you start smart. For example, you won’t start your first day squatting 150 pounds if you have knee issues. You’ll begin with a lower weight and gradually increase weight as you build strength with your new routine.
Knowing your motivation will help you turn a new activity into a long-term routine. “We all know we need to be healthy and eat right, but you must find an emotional connection to motivate you,” says Lisa. She suggests being specific. Instead of “I want to be healthy and fit,” your motivation might be:
- I want to travel and walk around new cities
- I want to hike at 80 years old
- I want to do daily activities without pain
- I want to start rock climbing
- I want to play with my grandkids on the floor
- I want to look and feel good for my next vacation and beyond
It’s easy to start a new exercise routine without fully knowing why. But if you find your real reason at the start, you’re more likely to see it through on days when you lack motivation.
Check In with Your Primary Care Provider Before You Start a New Exercise Routine
Schedule a yearly physical exam with your primary care provider (PCP), even if you feel healthy. “We’re seeing a lot more 30- and 40-year-olds with heart problems because of their sedentary lifestyle,” says Lisa.
Visit your PCP before starting a new exercise routine—especially if you haven’t been active lately—to prevent serious issues. You’ll review your health history and check your vitals, like blood pressure and heartbeat.
You can also tell them about your new exercise plan and ask them questions. Concerned about an old injury or a new twinge? Talk to your PCP to make sure you’re physically ready to do what you want.
Successfully Stick with Your Exercise Routine
Lisa coaches many people toward their goals and beyond at Emory Decatur Hospital Wellness Center. She sees people get excited when they start a new exercise routine. She also witnesses people stop going to the gym. Here are Lisa’s tips to help you stick to your new exercise routine.
- Make a mindset shift: Many people aspire to be the type of person who exercises—but that implies they currently aren’t. “Decide you ARE that person who does it, right now. Your perception of how you see yourself is who you are.” Then, talk about yourself differently, too. Instead of, “I’m trying to get 10,000 steps a day,” say, “I’m the person who walks 10,000 steps a day.”
- Do activities you enjoy: If you don’t enjoy it, you won’t do it. “Working out doesn’t have to be long and hard and make you feel like you’re going to die,” Lisa says. Find your happy medium doing something you want to repeat. Walk your dog, hike with the grandkids or play pickleball with friends. “Our most popular class is a dance class because it’s fun.”
- Add one thing at a time: You don’t need to do everything overnight. That’s a recipe for overexertion, extreme soreness and a grumpy attitude. Instead, commit to 1% improvement and keep building. Are you a person who takes 10,000 steps a day but is currently at 2,000? Start by adding a walk in the morning. Maybe you can make that walk longer in a couple of weeks or add one at lunchtime. In a few weeks, you add a hike on the weekends. Keep taking small steps that add up to big progress.
- Work within your schedule: “If exercise doesn’t fit in your schedule,” Lisa advises, “it won’t happen.” This might mean you need to rearrange your schedule to match your priorities. Or perhaps you can add short, five- to 10-minute “exercise snacks” into your day.
- Focus on the process over the goal: Goals come and go—especially if you achieve them. Then what? After you complete your first 5K, you can still rely on your training habits. Focus on making your exercise process enjoyable and sustainable so it will outlast your goals.
- Find an accountability partner: On tough days when you struggle to find motivation, an accountability partner will help you stay on track. It could be a friend, spouse, neighbor walking partner or gym buddy. You can miss one day; an accountability partner will keep you from missing two in a row.
- Consider working with a professional: A trainer or coach can provide accountability, structure and guidance when you’re starting a new exercise routine. They can also suggest exercises that give you a good balance of strength training and cardiovascular exercise. At Emory Healthcare Wellness Center, trainers can help you build and adapt a thoughtful exercise routine customized to your goals.
Get Started on Your New Exercise Routine
Emory Healthcare is here to support your fitness goals, from starting something new to seeing it through. Schedule a visit with your PCP to make sure you’re ready to embark on your latest fitness journey! The Emory Lifestyle Medicine & Wellness Program also offers online classes, webinars, workshops, and retreats to help you learn about nutrition and mind-body health.
If you’re interested in working with a professional trainer, learn more about the Emory Decatur Hospital Wellness Center. “We’re here for your quality of life,” says Lisa. All training programs work to directly improve an area of your health and well-being. Our trainers often work with clients before and after medical procedures and diagnoses. “We’re like a gym with benefits.”
