When you start working toward Optimal Health and Wellbeing, you may be tempted to dive straight into a demanding exercise program or extreme dietary changes. But here’s the truth: until you’ve established a healthier foundation—managed your weight, increased your flexibility, developed a more active lifestyle, and organized your daily choices to support health—launching yourself into an intense workout is unlikely to be successful.
That’s why, in the beginning, it’s important to focus on simple, consistent movements that fit seamlessly into your day. Whether you’re walking around the block, stretching while watching TV, or taking the stairs instead of the elevator, these small shifts help transition your body and mind toward a more active life.
Why start small?
Many people feel they need to “go big or go home” when it comes to fitness. But beginning with intense programs can lead to burnout or injury, especially if your body isn’t ready for that level of activity. Starting small allows your body to adjust and your confidence to grow. More importantly, it allows you to succeed consistently, which builds long-term momentum.
Every step you take—literally—counts. Short walks, light stretching, household chores, or even dancing for a few minutes to your favorite song all contribute to your overall activity level. These movements may seem insignificant, but they add up and begin to create the physical and psychological shift needed to support sustained change.
Safety comes first.
Before beginning an exercise routine or making a big change to your usual routine, talk to your health care provider. They know you best and can help you make the safest choices based on your medical history and current health outlook. Once you have talked to your physician, here is how you can begin to build Habits of Healthy Motion:
- Start by adding motion throughout your day. You can burn a surprisingly high number of calories per day by simply standing and walking more. Add a few dozen steps by parking farther away when you go to work and try to stand up from your desk a few times an hour. Those small additions of motion add up. If you do one pushup a day when you were doing zero before, I am proud of you because that’s a big step!
- Go at your own pace. When you watch fitness videos or go to a gym, you might feel like you have to keep up with everyone else. That’s not true! Ease into exercise, and stop if you feel discomfort or pain. You do not need to jump to the level of a professional athlete for a workout to be good for you.
- Talk to a physical therapist. If you have an old injury or a lingering ache, a physical therapist may be able to help you address that issue. Sometimes, a simple but targeted strengthening routine can relieve pain and improve your mobility.
- Try low-impact exercises. If you are struggling with joint pain, you may find more success by choosing exercises that put less pounding or pressure on your joints. Instead of running, use a bike. Instead of intense weight training, try yoga.
- Get an exercise buddy. When you exercise with a friend or in a group, the support of the people around you can be motivating and encouraging. This is even better when you spend that time with people who understand the journey you are on and respect your health goals.
A lifelong approach.
Remember: start where you are, move more each day in ways that feel good and make small, intentional choices that support your health. Over time, these habits will become second nature, and as your confidence grows and your body becomes more capable, you can begin taking on greater challenges.