Back to Starting a Physical Activity Program

Getting Started

Start Slowly

Many people are eager to get started and sometimes overdo it, which usually makes them sore and can make them want to stop. A good way to start slowly is to discover your baseline. Record all your activities during each waking hour or for two- or three-hour time blocks, tracking how much time you are sedentary (e.g. sitting at your desk) or active (e.g. walking to the bus stop). At day’s end, count how many hours you have and have not been physically active. Then look at when you could fit some short (e.g. 10 minutes) bouts of brisk walking into your day.

  • Begin by choosing moderate-intensity activities you enjoy the most. By choosing activities you enjoy, you'll be more likely to stick with them.
  • Make sure you properly warm-up before activity, cool-down after activity, and avoid playing when you are very tired or in pain. Warm-up exercises (i.e., a slow 15-minute jog or spin on the bike and stretching) before activity gradually increase the body’s temperature, making the muscle tissues more flexible. Cool-down exercises (i.e., a 10-minute walk) following activity help to loosen the body’s muscles that have tightened during exercise.
Make a date Find a buddy to exercise with you and keep you motivated. Whether it’s a friend to walk with in your neighborhood or a personal trainer in a gym, that appointment makes it more likely you’ll do the walk or workout.
Set specific short- and long-term goals Make goals as specific as possible. For example, On Monday, Wednesday and Friday, I will do a brisk, 10-minute walk in the morning before my shower, at lunch time and after dinner. Being specific means you are planning for activity in your day and making it a priority. Long-term goals are also important. Is there an activity you would like to do that you feel physically incapable of at the moment, but may be able to do with a little effort? Set a long-term goal to help you do it.
  • Gradually build up the time spent doing the activity by adding a few minutes every few days or so until you can comfortably perform a minimum recommended amount of activity (30 minutes per day).
  • As the minimum amount becomes easier, gradually increase either the length of time performing an activity or increase the intensity of the activity, or both.