Starting to work out is much easier when you have a clear plan and understand your "why" — the reason you're doing it. According to the CDC, it helps to frame your goal using the SMART approach: it should be specific, measurable, achievable, relevant and time-bound, so it's easier to track your progress and stay motivated.[1]
By writing down and tracking your activity, you increase your chances of sticking to the plan — it creates a sense of accountability and helps you avoid slipping up. Support from others, such as a coach, a workout partner or friends, also noticeably strengthens your commitment to the habit.[1]
Фото: Moe Magners
- Start small: 5–10 minutes of activity 1 day a week, gradually increasing the duration and frequency.
- Don't wait for the perfect moment — start right now, without putting it off.
- Be moderate: set goals you can follow 90% of the time to avoid burnout.
- Think through a plan B for when something doesn't go as planned (for example, at home instead of the gym).
Regular physical activity brings not only physical benefits but emotional and cognitive ones too. Even short workouts can improve sleep, reduce anxiety and blood pressure, and lower the risk of chronic diseases — as the CDC points out in its section "Steps to start physical activity."[3]
Regular physical activity is one of the most important things you can do for your health.
Motivation isn't always steady — what matters is building a habit rather than relying on willpower alone. During slumps, help yourself with a reminder of your goal or a change of activity, and then the habit of "exercising" will work for you.[2]
Disclaimer: this article is for informational purposes. If you have any medical conditions or doubts about your health, be sure to consult a doctor before starting to exercise.
