Starting an Exercise Routine When You Are Overwhelmed: Tips for Non-Exercise Lovers
“Nothing is impossible. The word itself says I'm Possible.”
– Audrey Hepburn
Many people I meet in the work that I do are overwhelmed about starting an exercise program. Perhaps they have been sedentary for quite some time, have been hit hard with physical or mental health set backs, have been very busy with their work, raising a family, or caring for a loved one. It’s very easy to put our self-care on the back burner because life is hectic and hard and full of surprises and curveballs.
Some people even tell me that although they know exercise is good for them, they don’t do it because they flat out hate it. This, of course, makes it increasingly difficult for them to stay on track and motivated to stick with a program. In general, starting a new exercise program can feel overwhelming due to unfamiliar routines, physical discomfort, fear of failure, and the challenge of fitting it into your daily schedule. Furthermore, it’s even harder when we are navigating difficult circumstances in life, which many of us are.
Why is exercise good for us? Exercise is good for us because it boosts physical health, improves mental well-being, and enhances overall quality of life by reducing the risk of diseases and promoting longevity. Most of us know exercise is good for us, but Knowing this is one thing. Actually beginning and sustaining a program that is safe and good for us is another.
If you have not been exercising for a while, it’s very normal to feel overwhelmed. But don’t worry! There are many strategies you can embrace to begin the journey slowly and safely today. You got this!
How do you begin an exercise program when you are completely overwhelmed and/or you don’t like to exercise? This can be challenging, but it helps to approach it in a way that aligns with your preferences and goals.
Here are some strategies with which to begin:
Start Small - I have said this time and again to people I meet in my work as a personal trainer and fitness instructor. start small and increase your activity slowly! Begin with short, manageable sessions (10-15 minutes) that don’t feel overwhelming. You can gradually increase the time as you get more comfortable. A workout does not need to be a whole to do. Doing anything at all beats doing nothing, so begin with 10-15 minutes of exercise a few times a week and increase the length of the workout slowly as time goes on. You might find after a few weeks, that when 15 minutes is up, you can continue another 5 minutes. But, give yourself 10-15 minutes first and know it’s ok to stop when that time is done. Small steps count big time!!
Focus on Activities You Enjoy - Exercise doesn't have to be a traditional workout, nor does it have to be in a gym. Try dancing, walking in nature, swimming, or even playing with a pet. The key is to move in a way that feels enjoyable. Enjoying exercise increases motivation and consistency, making it easier to stick with long-term and reap the health benefits.
Find exercise that you enjoy. If you enjoy dancing, put on some music and dance in your home, or go out dancing with some friends. Either way, it’s important that you find it enjoyable!
Set Simple Goals - Start with small, achievable goals. For example, if you have not been moving at all, commit to walking around the block or doing a few stretches each day. Setting simple goals is important because they build confidence, create momentum, and make the process of change feel manageable, helping you stay motivated and committed. Celebrate those small victories!
Pair Exercise with Something Fun - Listen to your favorite podcast, audiobook, or music while you exercise. This can make the time pass faster and make the experience more enjoyable.
Get Social - Exercise with a friend, join a group fitness class, or find an online fitness community. Finding an exercise buddy or exercise class is beneficial because it adds accountability, makes workouts more enjoyable through social interaction, and provides mutual motivation and support, helping you stay consistent.
Exercise with a friend for mutual motivation, accountability and support.
Track your progress - Keep a journal or use an app to track your activities and progress. Some watches and apps track your workouts, calories burned, steps, etc. Perhaps keep a log of exercises, weights, and reps to track improvements. Note improvements in how you feel, including energy and mood after a workout. Seeing improvement can be motivating, even if you don’t love the process at first.
Incorporate Movement into Daily Living - This can be a game changer. Perhaps when you are watching TV, you can do some chair stretches or sit to stands. What about if you are waiting for something to cook in the kitchen. You can always do some movement exercises by the kitchen countertop. I have taught countless clients things they can do in the kitchen while waiting for their meal to cook. What about taking the stairs (if you are physically able) at the grocery store or doctor’s office next time rather than the elevator. Try parking further away from your destination and creating a bit more walking for yourself. Just remember if you are going to do this, be sure you are wearing comfortable shoes so as not to injur yourself. These small changes add up a TON without feeling like you are doing an overwhelming workout program.
Starting an exercise program when you feel overwhelmed or dislike working out can be challenging, but by incorporating simple, enjoyable strategies, you can make the process more manageable and even rewarding. Remember, the key is to start small, find activities that you enjoy, and set achievable goals that keep you motivated. With patience and persistence, you'll gradually build a routine that not only fits into your life but also enhances your overall well-being. Embrace the journey, celebrate your progress, and remember that every step forward, no matter how small, is a victory.
Do you want to set up a brief time to chat about personal training, or join my supportive online fitness community, Club Stay Strong? Check out my services and let me know if I can be of assistance to you in any way.
Just keep moving! Movement is medicine!