How To Safely Start an Exercise Program

Starting an exercise routine can feel like a daunting task. Sometimes, it is hard to get or stay motivated. Or maybe you have started a routine in the past but have not stuck with it. If so, you may be wary of trying again.

“The initial challenge to start making regular exercise part of your daily routine is how to get started and do it safely,” said Rabihah Huda, DO, Catholic Health Family Medicine Physician. “Start slow and work your way up. Trying to do too much too soon can cause injury. You will also be likelier to stick with an exercise program if you choose activities you enjoy.”

What are the benefits of regular exercise?

Exercising regularly has several health benefits, including:

• Bone health
• Boosting energy
• Enhancing mood
• Improving sleep
• Managing or preventing health conditions, such as heart disease, high blood pressure and type 2 diabetes
• Promoting mental health
• Managing weight

A daily fitness program contributes to feeling good and keeps you motivated to reach your health and fitness goals.

What is the best way to safely start an exercise program?

“You do not have to make starting an exercise program complicated,” said Dr. Huda. “Before you begin, make a plan and set realistic short and long-term goals. Be sure to track your progress and remember that everyone will advance differently.”

Follow these steps to start an exercise program safely:

• Start exercising slowly and gauge your limits.
• Set a new goal each week. Gradually increase to about 150 minutes of aerobic activity weekly.
• Start walking 10 minutes per day, three days per week. Slowly increase the amount of time and days you walk each week.
• Stretch before any activity.

Should I visit a primary care physician (PCP) before starting an exercise program?

“Before starting a new exercise routine, visit your PCP to discuss your exercise goals, especially if you have not had a recent physical exam,” said Dr. Huda. “Together, you and your PCP can set goals for your workout routine and talk about how to achieve them safely.”

Your PCP assesses factors including:

• Preexisting medical conditions like diabetes and heart disease. Exercise can impact certain health conditions and may worsen symptoms.
• Risk for falls. Older adults may benefit from activities that promote balance and flexibility.

What are the warning signs that I may be doing too much too quickly?

Immediately stop exercising if you experience chest pain, tightness or shortness of breath. Call 9-1-1 to seek medical treatment.

Other warning signs may include:

• Joint swelling
• Muscle soreness
• Severe soreness

Be intentional and consistent, but also know and recognize your limits.

What are recommended specific exercises?

Dr. Huda explained that moderate-intensity exercise and resistance training are recommended for heart health and maintaining a healthy weight.

The number of days per week you exercise will vary based on your fitness level, schedule, abilities and preferences. Remember that the key to results is consistency and committing to regular exercise.

Moderate-intensity endurance exercise

Moderate-intensity exercise is physical activity that makes you breathe harder, raises your heart rate and makes you break a sweat. You can still talk but not sing. It feels somewhat challenging, but it will not leave you feeling exhausted. Try to exercise for at least 150 minutes each week at moderate intensity.

Endurance exercises include:

• Brisk walking
• Riding a bike on level ground (or a stationary bike)
• Pushing a lawnmower
• Raking
• Water aerobics

Aim for a target heart rate of 50% to 70% of your maximum heart rate. Target and maximum heart rate vary based on your age. Exercising at your target heart rate helps strengthen your heart and improve your lung capacity.

“It can also benefit your overall well-being,” said Dr. Huda. “Check your heart rate during exercise to ensure you do not overexert yourself.”

Resistance training

This form of exercise aims to increase muscular strength and endurance. It uses external resistance to work the muscles or a group of muscles. To improve your strength, practice resistance training for at least 30 minutes two to three times per week.

Benefits of resistance training include:

• Better flexibility and balance
• Greater bone density
• Improved heart health
• Increased muscle mass and strength
• Reduced risk of injury
• Reduced risk of osteoporosis

Types of resistance training include:

• Heavy gardening (digging, shoveling)
• Lifting weights
• Using resistance bands
• Utilizing your body weight for resistance (sit-ups or push-ups)

Balance exercises

Balance exercises help prevent falls. Balance is crucial for older adults for whom falls can have serious consequences. Lower-body strength exercises can also help improve balance.

Balance exercises include:

• Heel-to-toe walk. Alternate putting one foot directly in front of the other
• One-leg stand. Keep your arms outstretched, stand on one leg for 5 to 10 seconds and switch
• Step up. Use a step to step up with one leg and then the other in a controlled manner

Flexibility exercises

Flexibility exercises stretch the muscles and help your body move and bend more easily. They can also give you more freedom of movement for other exercises and reduce discomfort during inactivity.

Flexibility exercises include:

• Pilates
• Stretching

Although consistency with stretching is essential, you should not overdo it. Start slow and control your movements to avoid injury.

“Remember to contact your PCP before beginning a new exercise program,” said Dr. Huda. “You will benefit greatly from a physician-approved, safe program that meets your health needs and goals.”