By Andrea Mulligan DPT, physical therapy
Let’s face it, starting an exercise routine is hard. Whether you’re kickstarting a new regimen or getting back into it after time off, finding the motivation and sticking to a routine can be challenging. Life gets busy, energy is limited and enthusiasm is fleeting.
Here’s a tip I share with my patients: Don’t rely on motivation alone. Start by setting small, achievable goals. Establish a routine. The more you practice your new routine, the more it will begin to feel like part of a lifestyle change. This is what helps build momentum, spark enthusiasm and nourish a sense of accomplishment.
Where to begin
Start your new exercise routine with advance planning. Decide on your schedule for the entire week: What days and times are best for your workouts? Where will you exercise? How long will you work out? Going through these questions in advance will help you mentally prepare and commit to your routine.
The night before your workout, set aside your workout gear. This can help cue your body and brain to follow through on your commitment.
Remember, start small. Maybe schedule one strength-training workout at the gym and one or two walks at home for the first couple weeks. Add more as you feel ready.
Three types of exercise to incorporate in your routine
A well-rounded exercise routine has three main components: aerobic activity, strength training and stretching. Each plays an important role in your overall fitness. As you get comfortable with exercising more regularly, try to work your way up to incorporating all three types in your weekly routine.
Aerobic (cardio) exercise
Aerobic exercise supports your heart health, stamina and energy levels. We recommend these American Heart Association guidelines to our patients:
- At least 150 minutes per week of moderate-intensity aerobic activity, or
- 75 minutes of vigorous aerobic activity spread throughout the week, or
- A combination of both
If you’re not sure how to gage moderate and vigorous intensity, go by your rate of perceived exertion (RPE). This is a rating of how your exertion level feels to you on a scale of 1 (very light) to 10 (your absolute maximum).
- An RPE of 4-6 is considered moderate intensity. This might include activities such as brisk walking, water aerobics, moderate biking, gardening or social dancing.
- An RPE of 7-8 is considered vigorous. This includes more strenuous activities like running, hiking uphill, mountain biking, swimming laps, rowing or high-energy dancing.
Strength training
This type of exercise focuses on building muscle strength using some form of resistance. Incorporate at least two days per week of moderate- to high-intensity strength training. That could include any combination of the following:
- Free weights, such as barbells and kettle balls
- Weightlifting machines
- Resistance bands
- Body weight exercises, such as pushups, planks and lunges
Stretching
Stretching plays an important role in injury prevention and recovery.
Before exercise, dynamic warmup stretches help warm up muscles and joints in preparation for activity. Examples of dynamic warmup exercises include squats, heel raises, marching or arm swings.
Static stretches are stretches that you hold for up to a minute or two after a workout, when your muscles are warm and more receptive to recovery.
Set aside five to 10 minutes before and after your workout to warm up with dynamic stretching and cool down with static stretches. Your body will thank you!
How much should you push yourself?
It’s OK to feel muscle fatigue while working out. However, if something is causing pain, don’t push through it.
I recommend trying a routine for at least 2-3 weeks before making big changes. As long as you’re not experiencing pain, then you can add time to your workout or add another day to your routine as you feel ready.
This is a good time to use your RPE scale. If your RPE has dropped — for example, your usual weight routine has gone from an RPE of 6 to a 4 — congratulations! You’re getting stronger! Give yourself a pat on the back and then consider adding more weight or reps.
Here’s an important tip: Take 1-3 days a week to rest. Recovery is just as important as starting an exercise routine.
Tips to help you stay on track
There may be days when it’s hard to stay on your exercise routine. When this happens, try reciting positive mantras and using self-talk, such as “I’m proud of you,” or “You can do hard things.” It may sound silly, but self-love can be a big motivation booster.
Also try tracking your workouts and progress. It can help you stay focused on goals. Start a journal, use a fitness app or simply track your workouts on your calendar.
If weather is putting a damper on your routine, remember there are plenty of ways to exercise, no matter the weather. Get outside or try a new activity — mixing it up can rekindle your enthusiasm and commitment. Remember why you’re doing this and how good it feels when you’re done!
If you’re having pain or medical issues that complicate your exercise routine, The Portland Clinic physical therapy team can help.
