Whether it’s for health or aesthetic reasons, deciding to get in shape is a great choice with endless long-term benefits. If you want to start working out, here’s what to do next.
Maybe you got a wake up call from your doctor. Maybe you need to keep up with your kids. Maybe you want to feel more comfortable in your clothes. Whatever the reason, wanting to get in shape is an excellent goal across the board.
If you’ve never exercised before (on purpose, anyway!) starting a fitness program can seem daunting. You may have even tried in the past, but fell off the wagon. The good news is you can always start again.
When you’ve made the choice to trade nights on the couch for nights at the gym, here’s what you’ll want to do next.
Determine your current activity level
Do you spend most days chained to a desk? Or do you work on your feet? Do you take the stairs whenever you can, or do you always opt for the elevator? Do you rush 5 blocks to the train, or take two steps from your front door to your car? Depending on your living environment, your career, your commute, and other factors, you may be more “in shape” than you think you are. This information can help you determine what exercise programs will work best as you start your fitness journey.
Consider meeting with a personal trainer
Personal trainers can be pricey, but their knowledge and expertise can be invaluable — especially if you’ve never worked out before. Even if you just pay for a session or two, a personal trainer can conduct overall fitness assessments, find maladaptive movement patterns or strength deficits, and advise you on how to structure a well-rounded routine. Beyond that, they can instruct you on how to properly use equipment and how to exercise with good form. Many big gyms will offer complimentary sessions when you sign up, take advantage of the perk!
Just make sure you meet with a trainer who’s certified by a reputable organization, like NASM, AFAA, ACE, or ACSM.
Think about activities you enjoy
If you dread working out, chances are you won’t stick with it. Before you sign up for expensive memberships or commit to a specific program, think about the kind of activities you enjoy. If you prefer peaceful walks by the beach, gentle stretches in the morning, and the occasional Pilates class every now and then, an intense program like Orangetheory probably won’t be your cup of tea (at first, at least). Alternatively, if yoga bores you to tears and you’ve never cared for the gym, you may find an at-home HIIT program to be the thing that gets you going.
There are as many workout programs as there are wives and moms on Long Island! There is bound to be one that’s a perfect match for you.
Find the time of day when you have the most energy
Exactly WHEN you decide to work out also makes a huge impact on your consistency. If you’re not a morning person, setting your alarm for a 5 AM workout will probably feel like torture. And if you drag your feet out of the office at the end of the day, it’s likely that you’ll drive right past the gym and straight home.
You’ll hear varying opinions on the “best” time to exercise, but remember — the best time for YOUR workouts is whenever you feel the most energized.
Try a lot of different options
You may not know exactly what you enjoy yet, and that’s okay. Many fitness studios offer complementary trial classes, plenty of gyms will let you check out their space sans charge, and paid fitness apps like Peloton or Apple Fitness+ will let you scroll through their classes for a month without paying. And the amount of amazing programs you can find for FREE on YouTube is mind boggling!
Be a “commitment-phobe” when you first start exercising. Don’t be afraid to float around until you land on something you love (or at least tolerate well).
Start slow with easily attainable goals
You may be super motivated right now, with your eyes on a 30-minute 5K and a 7-day-a-week workout plan. While it’s great to start with a lot of enthusiasm, all that zeal can quickly turn to fatigue, boredom, and burnout (not to mention, possible injury).
When you first start working, aim for what the CDC recommends: 150 minutes of moderate exercise per week. That works out to 30 minutes a day, 5 days a week. If that feels too lofty, start with 30 minutes a day, 3 days a week.
Remember — your 30 minutes doesn’t have to be done all at once! If half an hour seems like a big chunk, break it into 3 10-minute spurts of exercise a day.
Don’t forget about nutrition and rest
Two of the most underrated elements of getting in shape are feeding your body the proper fuel, and getting the appropriate amount of rest. If you’ve got your sights set on running a mile without stopping, you’ll want to make sure you’re eating for your goals and letting your body fully recover. Unfortunately, cake for dinner 4 nights a week and 5 hours of sleep most nights won’t do you much good.
Again, start slow and attainable here. Eating grilled chicken and salad for every meal will probably get gross after a few days, so consider just adding a vegetable or fruit to each meal. And if you’re a night owl who doesn’t hit the hay until 2AM, trying to go to bed at 9PM won’t work. Aim to push up your bedtime by 30 minutes every night (with no screens 2 hours before shut eye).