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Fitness: Exactly How To Get Started

Writer's picture: Lathan BassLathan Bass

Exercise... you have probably been hearing about how good it is for you since you were a kid, so that’s nothing new, but just how much benefit does exercise really have? Well in the next few minutes I'm going to tell you why you should be exercising, as well exactly how to get started with a fitness routine. After reading this article, you will have everything you need to get going and start reaping all the benefits that fitness has to offer!


When it comes to exercise I'm sure you could probably list some of the basics. However, you might be surprised at just how much you can gain from a good training session. We used to think exercise was just a great tool to keep our bodies in shape, but now it's understood to be so much more. Below is a list of just some of the positive effects a solid exercise routine can give you.


  1. Increase muscle mass

  2. Increase metabolism

  3. Healthier looking skin

  4. Stronger hair and nails

  5. Improved insulin sensitivity

  6. Better sleep

  7. Improved mood

  8. Better memory

  9. Stronger Heart

  10. Better digestion

  11. Increased strength

  12. Increased endurance

  13. Improved flexibility and mobility

  14. Better cognitive function

  15. Stronger bones

  16. Weight management

  17. Decreased chances of mental health issues

  18. Decreased chances of cancer, heart disease, and diabetes

  19. Improved confidence

  20. Improved social life


This is a pretty impressive list and actually this isn't even all of them! If there was a way you could get all of these benefits from one single act, wouldn’t you take it? For most that would be a definite yes, but the fact of the matter is that a large portion of our population does not take advantage of this ultimate bio-hack.


The federal physical-activity guidelines state that adults should get 150 minutes of moderate exercise or 75 minutes of vigorous exercise, in addition to some strength-based activity, at least twice a week. This might look something like a half-hour of weight training followed by a half-hour of aerobic activity such as walking or biking done 3 times a week. That's less than 2% of your entire week!


Doesn't seem like an unreasonable tradeoff for all the things that come in exchange for a few hours of your time. Based on 2018 data, only about 23% of adults from the ages of 19-64 meet the physical-activity recommendations. About 55% meet at least one of the standards of strength training or aerobic exercise which is certainly a better number, but still leaves us room for improvement. This means over half of the people in the US are getting some form of regular exercise each week which is awesome, but unfortunately this still leaves 45% of adults off that list. As things like obesity, type 2 diabetes, and Alzheimer's (all things exercise helps to combat) continues to rise, this leaves a large part of the population extremely vulnerable.


To be clear, exercise is not the only thing that matters when it comes to overall health. Things like diet, stress management, and genetics are also factors in your health too. However, you can not overlook exercise as a key contributor to health and longevity when used on a regular basis.


Since we know exercise is so beneficial, how can we make exercise more appealing to the masses? Oftentimes, people have trouble starting and sticking to an exercise plan, so in this next section, we will address five things you need to consider so you can get started on your own fitness path!


Step 1 - Define Your Goals


It’s hard to get to your destination without a map. In other words, if we don’t know what our end goals are and what exactly we are training for then it’s easy to get sidetracked, lose interest, or even fall completely off. When thinking about your goals, remember they are yours and they may look a lot different than your friends’ or family members’. As they should! A stay-at-home mom with three kids probably has a lot of different goals than the twenty-one-year-old aspiring bodybuilder whose only priorities are pounding down protein shakes and getting a good pump in at the gym.


When thinking about fitness goals, they fall into one of three categories. Those three categories are overall health and longevity (feel better and live longer), aesthetics (what your body looks like), and performance (what your body can do physically and athletically). There's a good chance if you're reading this you are probably focused more on either aesthetics or overall health, or perhaps, a combination of the two.


Basically, you want to look and feel a little better while also living a long and self-sufficient life. In addition to that, you may want to feel more confident in your body and appearance while also be able to handle anything life throws at you such as going on a hike with your family or playing a game of pickup basketball with friends.


All three of these fitness focuses have their pros and cons. It’s not really about figuring out which one is better, but more about figuring out what you actually want. It is important to note that, typically, the harder you chase one single area, the harder it becomes to increase or maintain in the other areas. For example, bodybuilders and bikini models would be considered the peak of aesthetics, but are certainly far from the healthiest people because getting to and sustaining that level of leanness can lead to health consequences, such as disordered eating and hormone disruption.


In contrast, pro athletes sit at the pinnacle of performance, but aren't necessarily the most aesthetic people (think football lineman or heavyweight powerlifters) and often push their bodies to crazy limits in hopes to reach their peak potential. They really push the limits of the human body. While this is certainly a noble goal, when taken to the max it is not really conducive to overall health and longevity. Just think of all the stress a serious athlete has to put on their body on a regular basis. Hours and hours of training, lifting weights, tons of games, practice, eating all the time. Injuries, aches, and pains are just a normal by-product of anyone who's serious about performance.


Not saying athletes can't be healthy people, because they certainly can. Just realize the further you push toward the one of these 3 areas, the more out of balance you become in other areas. None of these things are better or worse than the other, it’s just a matter of finding your top priority and understanding the benefits and trade-offs of your particular fitness goals.


Step 2 - Assess Your Fitness Level


When picking the right fitness program, take note of where you are starting in terms of your fitness level. This can be a difficult task for some people because it takes some honesty and self-reflection; sometimes you won't like what you find. If you haven't exercised in months, then it’s probably not very smart to pick an exercise plan where you will lift weights six times a week for an hour at a time. That sounds like a one-way ticket back to the couch with an ice pack and mountain of regret.


Think about what happens at the start of every year… the first week of January, everyone is so motivated to get back in shape with their hardcore fitness plans and perfect diets. The gym is absolutely packed with new faces and fitness hopefuls, but by the time March rolls around, the motivation is gone and most of those people are gone too.


Be smart about your approach and don’t rely on motivation. If you know you aren’t in the best shape right now, then don't make the goal of working out five times a week. Set yourself up to win and start small. Two or three times a week of twenty to thirty minutes of exercise would be a much better place to start. But wait, this doesn't allow me to meet the physical activity weekly guidelines that were mentioned earlier… Forget that. Hitting those guidelines for the next 3 weeks and then completely falling off is not going to do you much good in the long run.


Instead, focus on getting some regular exercise for the next 6 months, building up that habit, and increasing those minutes overtime. Slow and steady will get you there. It's not a race, just focus on building the regular habit of exercising.


If you are someone who's already fairly fit and maybe just transitioning from one fitness program to the next or looking for something new to try, then obviously you should take that into account as well and maybe you are ready for some new hardcore fitness program. You know your body better than anyone else, so find what works for you!


Step 3 - Choose Your Fitness Routine


So far you have your goals in mind and know your fitness levels, so picking a fitness routine is next on the list. With literally hundreds of options out there, you are bound to find something that works for you. When it comes to exercise, the biggest key is picking something you enjoy! If you don't enjoy it, the likelihood of you sticking to it long-term is slim to none. Just because your neighbor tells you Crossfit got them in great shape, doesn’t mean that’s what is right for you.


There's a reason why we talked about with goals and fitness levels previously. This is where that information will come in handy. If Crossfit aligns with goals and is something you want to dive into, by all means, go for it! Become the next Matt Fraiser or Tia Toomey! However, if it doesn’t then keep looking for something that will suit you better. Something you know you will be able to stick too.


The options are basically endless between strength training, cardio options, outdoor activities, yoga, pilates, group classes, dance, and so on. You are bound to find at least one thing that appeals to you. Even if you are someone who labels yourself as someone who does not enjoy exercise, just keep looking and trying new things until you land on something that sparks your interest!


If you are struggling to find a good place to start there are a couple activities that are definitely underrated and one may actually surprise you. The first is strength training. There's a reason strength training is listed as part of the federal exercise guidelines because we know the tremendous benefits that every single person can garner from a good strength routine. From the high school teenager to the 70 year old grandmother, strength training has benefits to offer to everyone. This doesn't mean you need to venture into your nearest powerlifting club with all the “meatheads” and bang some iron for 2 hours a day. Even a simple at-home bodyweight strength routine can provide excellent value in adding muscle, bone density, stability, balance, coordination, and even mental health benefits. All the things that can help you live a longer, more functional life!


The second form of exercise that needs to be mentioned is something most of us already do every day, it doesn’t take any money or equipment, and it can be done pretty much anywhere. That would be walking! Yes, walking. Walking is a completely underrated form of exercise. When it comes to us humans, we really like convenience (thank you UberEats and Netflix) and what exercise activity is more convenient than walking? It’s simple, manageable, and comes with its own host of benefits. Even as little as 10 minutes of walking has been shown to improve your immune system, lower blood pressure, boost mood, and help manage weight. All of that for just ten minutes a day? Deal!


If you are struggling to find something you really like, then giving walking a try!


Step 4 - How Much Should You Exercise?


Now that you have your form of exercise selected, you need to figure out how much time you can attribute to your exercise routine. What is the sweet spot when it comes to exercise? As stated earlier, there are recommendations of 150 minutes a week, but for some people this is going to be unrealistic whether you don’t have the time right now for that much or you are just starting out and that seems like too much.


It’s important to always remember that something is always better than nothing. If you can only get in 10 minutes a day, then start there. Find what makes sense for you right now. For some people that may look like 15 minutes a day, and for others, maybe 30 minutes a couple times a week will work better. It may not sound like much, but don’t underestimate the benefit you can get from either of these scenarios!


The guidelines are just that - guidelines - so don't feel like your time was wasted if you don't hit these recommendations. These numbers can give you something to aim for eventually, but the consistency of weekly exercise should be more of a focus. Don’t stress too much over this one, just do something!


Step 5 - Find The Tools to Help You Stay Committed


The last step - we are almost there! You have your goals in mind, know your fitness levels, have a fitness plan picked out and scheduled, so the final thing you need is a few tools to keep you accountable and help you stay committed. The good news is that if you put some thought into the previous steps, this last step will just act as a bonus that you may or may not even need.


Exercise isn’t all sunshine and rainbows. Even if you are someone who loves exercise there will be times where you fall off track, skip a workout, or even a week of training. It happens to all of us at some point. Below are just a couple quick tips to ensure these instances don’t turn into commonplace.


  1. Working out with another person or group is a great way to stay accountable. It's so much easier to skip a workout when no one else is counting on you, but if you know someone is waiting on you to show up at the gym, then it’s much harder to hit that snooze button in the morning when sleep sounds better than working out. Some people would prefer to workout alone (myself included), so another way to stay accountable is to tell someone about your goal to exercise or even post it on your social media. It’s amazing what a little public accountability will do for your motivation!

  2. Schedule your exercise! If you don't schedule your exercise and make it a priority, then anytime something comes up, which it certainly will, your exercise routine will be the first thing to get pushed aside. Treat your exercise with the importance it deserves. Treat exercise like your life depends on it, because well, it sort of does.

  3. Enjoy the process. Find ways to really enjoy your fitness journey. There are many ways to do this, such as:

    1. Listening to your favorite music playlist while working out.

    2. Listening to that new book or podcast you’ve been wanting to get into.

    3. Watching that new Netflix show you've been waiting to see while you're on the treadmill.

    4. Buying those new workout shoes or gym clothes that get you excited about training.

    5. Joining a gym or class you are excited to try.

These are just a few examples of ways to make the process fun and enjoyable.


Now it's go-time!


Put all this together and you will have everything you need to not only start but sustain a successful fitness journey. No one has a problem starting a routine, but lot's of people have trouble sustaining a good exercise practice. Sustaining it is the real key to a better and healthier life.


Not every day will be perfect or even easy, but it’s always worth it. No one who exercises looks back and thinks, “I really wish I didn't spend that time making myself better and improving my quality of life.” So, do yourself a favor and make fitness a regular part of your life. The benefits you get will absolutely be worth every ounce of sweat.


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