Copyright © Ministry of Health Singapore. All Rights Reserved.
It’s been some time since you exercised! You want to get active again and you’re wondering: “How to start exercising again?” Read on to find out!
If you have not been active and have not engaged in physical activity for a while, it is important that you assess your present fitness level and health condition.
However, if you have a medical condition such as heart disease, high blood pressure, diabetes or asthma, not all forms of physical activity may be suitable for you. Check with your doctor on the type, intensity and duration of physical activity that you should work towards.
We all know that physical activity is good for us. But often, we give ourselves excuses for not exercising regularly. Below are some excuses for not getting active and the suggested solutions:
I'm too tired.
I'm too lazy.
I'm too busy/I don’t have time
I might get injured.
I find it difficult to start.
The weather is too hot.
So, no more excuses! Instead, think about the ways in which physical activity will enrich your life!
You can start with simple moderate-intensity activity such as brisk walking, cycling or swimming three to four times a week. These activities are generally safe for everyone and the risk of injury is low. The key to sustaining your interest in any workout routine is to choose activities that you will enjoy.
Engage in different types of exercise or physical activities and aim for 150 minutes of moderate-to-vigorous intensity activities every week to build up your aerobic fitness and strengthen your muscles. It may seem a daunting task with your busy lifestyles but every little bit counts.
You can include physical activity into your daily routine and even engage in some of your other favourite activities while you exercise. For example, you can jog with your dog or watch TV while cycling on a stationary exercise bike.
When you’re ready to challenge yourself further, set fitness goals (both short-term and long-term) for yourself!
Be flexible with your timing. You don't have to do all your physical activity at one go. If you cannot set aside 30 minutes a day for your exercise routine, break it into three sessions of at least 10-minutes each. You can gain health benefits even by doing shorter but more frequent activities throughout the day.
You can even incorporate the sessions into a mode of transport where you could cycle to work or stop a few bus stops earlier and brisk walk home!
When starting an exercise programme, always start slow. Your body needs time to adjust to the increased physical activity, especially if you have not been active. This will help to prevent injuries and the potential onset of muscle soreness.
You can subsequently increase the intensity and duration of your activity as your fitness level improves.
Always do warm-ups and cool down properly before and after a session of physical activity.
Warm your muscles up by doing your activity at a slower speed or lower intensity. For example, before your jogging session, you could walk briskly to warm up.
After your activity, cool down by performing gentle stretches. This helps to improve flexibility and prevent aches.
In order to sustain your interest and make an active lifestyle your way of life, apply the following tips:
Download the HealthHub app on
Google Play or
Apple Store to access more health and wellness advice at your fingertips.
Read these next:
This article was last reviewed on
Monday, September 14, 2020
What is a Healthy Weight?
5 Exercises to Prevent Chronic Illnesses
Diet vs Exercise
How to Walk 10,000 Steps a Day The Easy Way
7 Reasons to Stop Sitting for Long Periods
Step Right Up
View More Programmes
Watch our video demonstration and learn these easy exercises that can help you get moving wherever you are.
Stroke is an emergency. Early detection and treatment will help to improve outcomes. Learn how to spot a stroke and more with these tips below.
Physical activity is important to health. Get started with HPB's physical activity programmes and get more from life today!
Browse Live Healthy