Health & Wellness

6 Steps to Starting an Exercise Program Today

March 16, 2015
Start Your exercise program today in 6 easy steps


So you have thought about exercising and becoming fitter but haven’t been able to make it happen?

We have all been there and my 6 Steps to Starting an Exercise Program will hopefully give you some direction and motivation to get off the couch and move.

“I’m too old”, “I’m not fit”, “I’ll start tomorrow”, “I’m no good at sports”, “I can’t run” – EXCUSES, EXCUSES, EXCUSES!

Start Your exercise program today in 6 easy steps

Of course we can all come up with a reason or two (or three) for not starting to exercise, however once you make that start and exercise regularly you will wonder why you didn’t start sooner.

Exercise can add so much value to your life. It keeps you healthy in mind, body and spirit and can add to your happiness and general well being. I’ve mentioned in other blogs about ‘endorphins’ the happy hormones that are released when you exercise – it is true.  This article from ABC Online explains why we should exercise

You don’t have to be a marathon runner or olympic athlete to exercise. In my next blog, we will meet a lady who has proven that walking is just as effective. So no more excuses – here are my 6 steps to starting an exercise program.

[bctt tweet=”6 Steps to Starting An Exercise Program – Today”]

1. Make the decision to start now

Take yourself for a 10 minute walk to start with, just as long as you are moving. While you are walking, think about the type of exercise you enjoy. The optimal program is 30 minutes of activity everyday (depending on the type of activity you select) and the minimum is 3 times per week. (Read my blog )

There is a myriad of exercise choices. Ask yourself the question – what do I like to do?

  • Walk
  • Dancing
  • Swimming
  • YogaZumba
  • Team sports
  • Running (although you will need to build up to this)

Select something that you will enjoy and look forward to, because let’s face it there are many days when you think “Oh I don’t feel like exercising today” (even though you know you will better after you do it)

If you don’t know where to start, ask people you know to recommend a personal trainer. A PT will assess your current capabilities and work out a realistic plan for you. This costs money however it may be well worth it in the long run.

Also, I advise getting a recommendation for a PT as there are some many out there and some are not very experienced. You get what you pay for so make sure you select a PT that will be suitable for you. Seek

 2. Medical Advice

With any new activity, depending on your health situation you should discuss with your doctor to ensure that you are in relatively good physical condition to start.

3. Invest in good shoes

You don’t have to purchase expensive workout clothing however, you need to invest in good footwear that is comfortable and fit correctly. The initial outlay might be expensive however your feet will love you for it.

Just wear a T-shirt and leggings or shorts to start – as long as you are comfortable. Maybe invest in a new workout outfit as a treat, once you have reached a milestone. Wearing a new outfit can make you feel great however it is not essential. “Not having the right workout gear” should not stop you from starting your exercise program.

4. Grab a Friend or Join a Group

Working out on your own is okay but it can be so much better if you don’t have to exercise alone. Grab a friend and get them onboard. If walking you can still chat even if it is a powerwalk. It makes the time go quicker if you are exercising with someone else.

If you want to broaden your social network at the same time, join a group. There are groups run by councils for various activities to encourage people to exercise. Sometimes they are free or have a minimal fee. Check out your local community activities to see what is on offer. Search Facebook as there are usually pages run by groups for various activities.

Working out with a friend or in a group will also hold you accountable. You have committed to meet them so it is more likely that you will think twice about not going (especially if it’s cold).

5. Variety is the key

How often have we started an exercise program only to see it fall away after a week or two. Unless you are passionate about a certain type of exercise you will easily become bored and instead of enjoying and looking forward to your exercise time, you will find it becomes a chore.

If this happens, mix it up a bit. In Step 1, I highlighted a few options for exercise so perhaps take two or three of these options and include them as part of your exercise plan.

6. Keep on Track Write down your plan.

How many days a week will you exercise?

30 minutes every day is great, however sometimes you may not be able to manage it. Don’t forget to include a rest day here and there depending on your fitness level. Also, think about what time of day you are more likely to exercise and try to stick to this same time.

When you first start, tick off each day as you complete your exercise until it becomes a habit. Don’t beat yourself up if you miss a day just make sure you get back into it the next day.

A trick when you don’t feel like doing any exercise is to say I will do 15 minutes at least.  You will find that once you are up and doing it you can go the full time.

Of course, exercise is not enough to keep you fit and healthy. You need to look at your food choices and make sure you are eating enough ‘good food’ to fuel your body. That is another blog in itself.

Now you have the 6 Steps to Get you startedGo for it! Keep us updated on your progress.

[bctt tweet=”Make the decision – start TODAY – You can do it!”]

Let’s Keep Sizzling!


Women Living Well After 50

Living Life Your Way

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  • Reply Clearissa April 1, 2015 at 00:23

    My husband and I just began a routine on Sunday after church. We are trying to go to the gym together 4 days a week. It’s nice to have a partner.

    • Reply sue April 1, 2015 at 05:42

      Thanks Clearissa for your comments and great to hear you have started an exercise routine. It is so much easier if you have an exercise program. It’s great you and your husband are spending time together and being healthy at the same time. You are sizzling!!

  • Reply 10 Steps to Finding Happiness In Your Life - Sizzling Towards Sixty April 5, 2015 at 10:43

    […] Having a healthy and active lifestyle can add to your happiness. Being active will stimulate the endorphins ‘happy hormones’. How often have you not felt like exercising, pushed yourself to do some and then felt great afterwards. Find some activity you enjoy and include this as part of your lifestyle. There are so many ways to keep fit these days – surely there is something you enjoy.  Not sure where to start? My 6 Steps to Starting an Exercise Program […]

  • Reply Kathleen April 10, 2015 at 15:28

    Yay, I don’t have to party alone. Thanks Sue. I love your tips to get exercising. I somehow need constant motivation even though I know how good it is for me. Your a good exercise mentor.

    • Reply sue April 10, 2015 at 15:31

      Well we had better get this party started!!! Thanks for your comments and good luck with the Party. I like getting people motivated and see them progress. I’ll have to do more of that 🙂

  • Reply Teresa (embracing the spectrum) April 10, 2015 at 22:53

    Walking is easy and all you need is your feet and a road to walk on. I need to get to it more often.

  • Reply Sheryl April 11, 2015 at 02:54

    I love this. I wrote a similar post. I love that you feel the way I do. No excuses! Like Nike says, Just Do It!

    • Reply sue April 11, 2015 at 09:21

      Thanks for your comment Sheryl. I’m glad we are on the same wavelength. I’ll check out your page. Have a lovely day!

  • Reply Suzi T April 11, 2015 at 10:35

    You don’t just need your shoes. You need someone to make you put them on and shove you out the door. I find that once my shoes are on I’ll go for a walk.

    • Reply sue April 11, 2015 at 11:18

      Yes Suzi that is where you need an exercise buddy. Someone that will commit with you to meet however often you decide and then go for a walk. You are more inclined to keep this commitment and not let someone down. I know if it is only me, I really sometimes have to push myself.

    • Reply Lysa (Welcome to My Circus) April 29, 2015 at 08:08

      LOL Suzi! I just had to reply to your comment because I cracked up when I read it! 😉 xx Lysa

  • Reply Aimee April 11, 2015 at 10:38

    Great tips! There is such a wide variety of activities to choose from, that new exercisers should be able to find something they enjoy. Working out with a partner is another great tip! 🙂 #blogboosterparty

    • Reply sue April 11, 2015 at 10:45

      Glad you enjoyed it Aimee and thank you for the comment. Yes I find working out with a buddy really helps you push each other and keep the momentum going. Have a lovely day!. I’m popping over to check out your site.

  • Reply Kelsey Ferguson April 25, 2015 at 03:36

    I love your steps to get started. I have started and stopped exercising so many times I’ve lost count! I do know that when I stick with it is when I have accountability. It’s time to call up some friends and see if they want to jump back on the exercise wagon with me. Thanks for the encouragement! 🙂

    • Reply sue April 25, 2015 at 08:47

      Hi Kelsey thank you for your comments. Well Done!!! We all go through phases of stopping and starting but as long as you start again that is the main thing! Love to hear about your progress. You go girl!

  • Reply Kathleen April 27, 2015 at 16:49

    A big Woot. This post was in the top two most clicked posts in Fridays Blog Booster Party#3. Well done it will be featured next Friday.


    • Reply sue April 28, 2015 at 09:09

      thanks Kathleen. I feel great and thank you so much for your support you are terrific!

  • Reply Gentle Joy April 29, 2015 at 02:21

    What good advice… writing it down helps a lot… makes it show that something is being done. 🙂

    • Reply sue April 29, 2015 at 09:18

      thanks Joy for your comments. Yes I like to write down what I’ve done and it is amazing how good it makes you feel when you see your achievements. Have a lovely day!

  • Reply Lysa (Welcome to My Circus) April 29, 2015 at 08:10

    These were really wonderful tips! Being disabled and in a wheelchair there isn’t much in the way of exercise that I can do but I have taken a few Yoga lessons with my sister who is an instructor and I must say it’s more of a work out than I ever thought it would be. Thanks so much for linking up this post over at the #BigTopBlogParty! Wishing you a fabulous week!

    Much love,
    Lysa xx

    • Reply sue April 29, 2015 at 09:16

      Thanks for the comments Lysa. Its great that you can do yoga despite the wheelchair – good on you! Thanks for the opportunity of linking up. See you next week!

  • Reply Fridays Blog Booster Party #4 - Lifestyle Building Blocks April 30, 2015 at 22:31

    […] Random Facts By Charissa – Lets hope she gets her hobby farm -a very interesting post.  2. 6 Steps to Starting an Exercise Program Today By Sue -A practical and motivating […]

    • Reply sue May 1, 2015 at 09:13

      Thanks for the mention Fridays Blog Booster Party!

  • Reply JK Wardell May 2, 2015 at 00:02

    Thanks for the tips as I was in the same boat you talk about in the beginning and the few examples after lol. But with these tips I am able to make my get healthy/exercise plan stronger as my buddies are my dogs and kids lol.

    Great article (sharing it on twitter and facebook, think many could use it as a boost to getting motivated better.)


    • Reply sue May 2, 2015 at 08:43

      Thanks so much for your comment JK and sharing my article. It is so much easier with a buddy and your dogs and kids will certainly keep you on the go! Let me know how you progress.

  • Reply Anupam Joseph May 9, 2015 at 22:09

    Your article is really very helpful. You wouldn’t believe that I have been planning from last one month to start exercising, but till date I only dream of it. Thanks to you tomorrow morning will be different.

    • Reply sue May 10, 2015 at 15:29

      Oh I am so glad Anupam. It is just a matter of starting. You can do it!

  • Reply Random Musings May 11, 2015 at 22:24

    All good advice. I would add – tell people you are doing a fitness programme. Its harder to back out when your friends know you quit! That might not work for everyone, but it works for me! #goalsforgreatness

    • Reply sue May 12, 2015 at 09:31

      Yes that’s a good point, Debbie! When I wanted to run a marathon, I told a few people and that helped because once I’d told them my pride stopped me from giving up LOL:). Thanks for your comment.

  • Reply Hannah Budding Smiles May 18, 2015 at 01:45

    Great tips here, it is too easy to think of excuses instead of actions. I’m looking forward to reading about the lady who’s achieved a lot by walking. Thanks for linking with #BloggingToJogging xx

    • Reply sue May 19, 2015 at 12:15

      thanks Hannah! Yes, it is hard but once you get into it and see results it encourages you to keep going.

  • Reply Jebbica May 26, 2015 at 01:35

    Invest in good shoes and a good bra! And socks. Okay, pretty much any workout clothes you’re gonna have to upgrade from your standard ratty old t-shirts. Thanks for sharing this on Food & Fitness Friday!

    • Reply sue May 26, 2015 at 06:23

      Well I know a new outfit makes me feel the part at least! Thanks for the comment and the opportunity to be part of Food & Fitness Friday!

  • Reply 10 Steps to A New Improved You - Part 1 - Sizzling Towards Sixty June 14, 2015 at 16:27

    […] an Eating and Exercise plan to help you achieve your goal.  You can also read my previous post on 6 Steps to Starting an Exercise Plan to give you a few […]

  • Reply ‘E’ is for Exercise – How to find 30 minutes each day - Sizzling Towards 60 & Beyond July 14, 2017 at 10:25

    […] to get started but don’t know how?  Read my article on HOW TO START AN EXERCISE program  and Join my #couchpotatotofabfit community and let’s get healthier […]

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