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6 Tips to Start Exercising When You’re Out of Shape

Embarking on a fitness journey i.e., starting exercise when you’re out of shape can feel like stepping into uncharted territory. The question always remains ‘if you’ve been out of practice how do you start exercising when you’re out of shape for long enough?’ 

Whether your GP asked you to start exercising because you got a health scare. Or sudden awareness of the benefits of exercise has made you wonder how to get back in shape. Regardless of the reason,  when you have not worked out for a long time, starting exercise to get back in shape can be quite daunting.

Start Exercising When You're Out of Shape for long!

We understand the confusion and worry you are going through right now. Therefore, in this blog, we will provide you six easy and actionable tips to guide on how to start a fitness journey and sustain it in the long run.

1. Start Small

One of the most common mistakes people make while trying to start exercising when they have been out of shape for a very long time is diving headfirst into intense workouts. Although the enthusiasm is commendable, it’s crucial to begin at a level that suits your current fitness level. 

Starting small doesn’t mean you’re not making progress; it means you’re setting yourself up for long-term success. Begin with low-intensity activities like walking, swimming, or gentle yoga. This gradual approach allows your body to adapt, reducing the risk of injury and making the process more enjoyable.

Also read: How Many Exercises Per Workout Do I need?

2. Talk to a Healthcare Professional

Before embarking on any exercise program, it’s wise to consult a healthcare professional, especially if you have underlying health conditions or haven’t been active for an extended period. 

Your doctor can provide valuable insights into what exercises are safe and beneficial for you. They can also offer guidance on setting realistic goals and monitoring your progress. This step is crucial for your safety and ensures you’re embarking on a fitness journey tailored to your unique needs.

3. Set Realistic Goals

In addition to starting small, setting realistic exercise goals when you’re out of shape can’t be stressed enough. Setting clear and achievable fitness goals is essential to stay motivated and track your progress. However, it’s crucial to keep your goals realistic.

In short, expecting to transform your body overnight can lead to frustration and disappointment. Instead, set small, attainable milestones that you can celebrate along the way. For instance, aim to walk for 30 minutes a day, gradually increasing your duration or intensity as you progress.
Fitness coaches say realistic goals not only boost your confidence but also make exercise a sustainable habit.

4. Choose Activities You Enjoy

Exercise doesn’t have to be a chore; it can be an enjoyable part of your daily routine. Selecting activities you genuinely like increases the chances of you sticking to the idea of getting back in shape with exercise. 

If the thought of hitting the gym doesn’t excite you, consider other options like dancing, cycling, or hiking. Experiment with different activities until you find what resonates with you. When you enjoy what you’re doing, initiating exercise when you have not moved since long becomes more of a pleasure than a burden.

Read: Do Ab Exercises Burn Belly Fat

5.Warm Up and Cool Down

Properly warming up before exercise when you are extremely out of shape and cooling down afterward can help prevent injuries and reduce muscle soreness. Warm-up activities, such as light stretching or five minutes of brisk walking, prepare your muscles for more intense work. 

After your workout, take the time to cool down with gentle stretches to gradually lower your heart rate and improve flexibility. These practices not only enhance your exercise experience but also contribute to your overall well-being.

6. Listen to Your Body

Perhaps the most crucial tip for when you want to get in shape after significant passage of time is to listen to your body throughout your fitness journey. Pay attention to how you feel during and after exercise. If you experience pain, dizziness, or severe discomfort, it’s essential to stop immediately and seek guidance from a healthcare professional. 

On the other hand, feeling a bit tired or sore is normal, especially when you’re starting. Learning to differentiate between discomfort that comes with progress and potentially harmful signs is key to a safe and successful fitness journey.

Read: Does Exercise Help COVID Recovery


In conclusion, embarking on an exercise regimen when you’re out of shape need not be intimidating. By starting small, consulting a healthcare professional, setting realistic and achievable goals, choosing enjoyable activities, incorporating warm-up and cool-down routines, and paying close attention to your body, you can build a sustainable and effective fitness routine.

Keep in mind, progress may unfold gradually, but each step you take brings you closer to your goal of achieving better health and fitness. So, lace up those sneakers, take that first step, and embrace the positive changes that exercise will bring to your life. Your journey to becoming a healthier, fitter you begins now. You’ve got this!

Spot a mistake or want to suggest improvement? Feel free to contact us!

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