If you’re wondering how to start exercising safely, there’s a good chance you want to look better, feel better or just take better care of yourself.
Here’s the good news—it doesn’t take much physical activity to see substantial benefits. People who are physically active 150 minutes a week—a little more than 20 minutes per day—have a 33% lower risk of all-cause mortality.
The better news? According to the World Health Organization (WHO) it also prevents and manages:
- Heart disease
- Strokes
- Diabetes
- Many cancers
- Mental health
In other words, you get all these benefits in less time than it takes to watch your favorite sitcom.
Which brings us back to the original question: How do you start exercising safely?
Beginning an exercise program
While your first concern when starting an exercise program is how to start exercising safely, there’s a very important question that needs to come before that:
What kind of exercise am I actually going to do?
In other words, if going to the gym sounds like no fun at all, don’t go. Instead, choose an activity you know you’ll spend 30 minutes doing, like:
- Join a local or work volleyball, basketball, soccer or softball league.
- Walk a dog.
- Spend 30 minutes running around the playground with your kids.
- Go for a nature hike.
- Take a dance class.
- Go for a neighborhood walk while listening to an audiobook or podcast.
- Play a round of disc golf.
- Take a martial arts class.
Anything that gets you moving and is enjoyable enough to do over and over again for 30 minutes is fair game.
Just make sure to check with your healthcare provider first.
How to exercise safely
Now that you’ve chosen a fun physical activity (and checked in with your healthcare provider) it’s time to get moving.
Here are a few simple tips on how to start exercising safely:
Think like an athlete
Although your neighborhood walk might seem too low-impact to think of as a “sport,” it’s important to remember that any physical activity is going to have an impact. So, think of yourself as an athlete and remember to do everything athletes do:
- Stay hydrated.
- Consume healthy food.
- Get plenty of rest.
- Take a few minutes to stretch before you get moving and cool down when you’re done.
Start exercise slowly
Let’s face it: It’s hard to go from no physical activity to getting up and moving five times a week for 30 minutes. If you need to start with a five-minute walk for the first week and gradually work your way up to 30 minutes a day, that’s just fine.
And remember: And as for the myth of “no pain, no gain,” is just that: A myth. If 30 minutes of exercise hurts, start with smaller increments and work your way up. Or try something different.
Build an exercise routine
Even when you’re doing something you enjoy, if your daily activity isn’t on your calendar, it’s a lot easier to say, “I’ll get back to it tomorrow.” So, whether it’s early in the morning, after work or another time, make sure you make it part of your daily routine—and put it in your planner, if you have one.
And if you have obstacles that feel like they can’t move—family activities, work obligations, or others—set a realistic goal that at least gets you out on the weekends.
Finally: Remember to go easy on yourself. Building a habit takes time, and it’s inevitable that you’re going to miss a day. Or two. Or three. Just remember that tomorrow is another day and try again.
How and when to progress to harder exercise
If you’ve started your exercise program, congratulations! You’re taking the first steps towards better mental and physical health.
But what happens when those steps get too easy? It’s time to step it up when:
- Your current amount of activity doesn’t feel like a challenge anymore.
- If your Borg rating of perceived exertion (RPE) consistently feels like an 11, or “light.”
- Weights feel lighter/easier to lift.
- You can do more repetitions of an exercise easily.
The good new is, progressing your workout doesn’t require making major changes to your plan—just doing more of what works. For example:
- Exercising for longer periods.
- Taking shorter rest periods.
- Adding new types of exercises.
- Exercising more frequently.
How to avoid common exercise injuries
The most important person to listen to when it comes to avoiding muscle strain and other injuries? Your own body. Many of the injuries that come from exercising can be avoided simply by paying attention to what your body is telling you and following a few simple tips:
- Think like an athlete: Stay hydrated, warm up and cool down, eat a balanced diet and get plenty of rest.
- Avoid overuse: Performing the same exercises again and again can overstress your body. Remember that while muscle soreness is normal, but there is a distinct difference between delayed onset muscle soreness (DOMS) and acute injury.
- Slow and steady: Even if you feel like you’re getting stronger and progressing quicky, remember that pacing your progression can help prevent the sprains, fractures and other traumatic injuries that can keep you from exercising for a long time to come.
If you do get a sports injury and need assistance recovering, Excel Physical Therapy can help you recover.
Physical therapy for sports injuries
When you have pain from exercising, it can be difficult to tell the difference between an injury that requires a few days of rest and one that needs physical therapy. An injury may require sports therapy you’re experiencing one of the following:
- An injury that is causing pain with repetitive motion.
- Pain with running, throwing, jumping.
- Pain when stationary/not moving.
- Pain that occurred during or following sport participation, even if there is no obvious injury.
- Abnormal movement.
- Decreased strength and range of motion.
Have more questions about physical therapy? Check out our physical therapy services or give us a call and we’ll help you take your next steps—and ensure you know how to start exercising safely once you’ve recovered.
