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How Does an Inactive Person Start to Exercise?

If the only exercise you get is moving your thumb around your remote control, you are in excellent, though unhealthy, company. The U.S. Centers for Disease Control and Prevention reports that 4 of 5 of us don’t get nearly the aerobic activity we need, and fewer than that get the kind of muscle strengthening we should. If you have been inactive and want to get moving, you can get started today.

  1. Make Up Your Mind

    • For the first step of your exercise program you won’t have to move a muscle, but you will have to engage your mind. The reason most folks don’t start or stick with a change in behavior is because they don’t make an upfront commitment to doing so. Research shows it takes about 21 days to form a habit. Set your mind that you are going to finally take charge of your health and well being, beginning with some regular physical activity every single day -- no matter what. In three weeks, you’ll be on your way to the healthy lifestyle you want. In return, you will enjoy greater energy and vitality and will have done marvelous things for your respiratory, circulatory and cardiovascular systems.

    Make a Small Start

    • You’ve already done the hard part by making up your mind. Lace up some comfortable walking shoes -- yes, the ones in your closet are perfectly fine -- and walk 10 minutes. Exactly. You don’t need any special equipment to get going, you just need to get going. Bring your watch.

      You might start walking around the block in your neighborhood or walking the inside of your closest grocery store. Walk around your pasture or your apartment complex. Pick the closest, easiest route you can commit to, one you know you will be able to complete any day and every day. Go no longer than 10 minutes today. Tomorrow you will go just a little longer -- just one minute more. Time yourself. Five minutes out, five minutes back. That’s it.

    Make It Fun

    • Nothing will energize you more or boost your mood faster than listening to some upbeat music. To get started, pick out 10 of your favorite tunes. Most popular dance beat songs last three or four minutes. Pick a variety. Some sure to get you up and moving are songs from the '70s. Download an album of disco oldies or the best of rock 'n' roll to get you started. On Day 1 you will only walk to three or four songs and you’ll be done.

    Make It Routine

    • You have your watch, your route and your music. Rain or shine, no matter what, you have everything your need to develop your healthy exercise habit. Every day, walk your route, adding one more minute to your time. In three weeks' time, by adding just that one more minute to your travels, you will have created your own 30-minute walking routine. Set a time every day you can walk. Have your walking shoes by the front door ready to go. Set an alarm on your phone or a clock to remind you it is time to go. Then go. Your only requirement for 21 days is to walk every day, and walk one minute longer than you did the day before. Now go. You are 10 minutes away from a whole new healthy life.

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