How to Safely Start Exercising from Scratch

This article was written to help you understand how to take those first steps safely, without overdoing it and without pressure. Here you will find evidence-based information, practical tips, and, above all, a welcoming perspective on the process of building a more active lifestyle.

Why is Movement Beneficial? What Science Says

Before discussing workouts or routines, it’s worth understanding why the effort is worthwhile. Studies and international guidelines suggest that regular physical activity is associated with a range of benefits for physical and mental health:

• Cardiovascular Health: Moderate aerobic activity often contributes to maintaining healthy blood pressure and heart function, according to WHO guidelines and cardiology societies.
• Mental Health: Research suggests that exercise can help reduce symptoms of mild to moderate anxiety and depression, as well as contribute to better sleep quality and overall well-being.
• Musculoskeletal Health: Strengthening movements can help maintain muscle mass and bone density, which is especially relevant as we age.
• Stress Control: Physical movement is associated with the release of substances in the brain, such as endorphins, which can help regulate mood.

  It’s important to note that these benefits are general and depend on many individual factors. Everyone has a different reality, and that’s why the guidance of a healthcare professional is always the safest path.

  Before You Start: What You Need to Consider

  Enthusiasm is great, but a little planning makes all the difference. Before putting on your sneakers and heading out, it’s worth reflecting on some important points.

  Know Your Starting Point

  Ask yourself honestly: How long has it been since you last engaged in regular exercise? Do you have any pre-existing health conditions, such as joint problems, hypertension, or diabetes? Do you feel pain at rest or when moving? These answers will help you choose the most suitable type of activity for you.

  Consider a Medical Evaluation

  For those returning to exercise after a long period of inactivity, over 40 years old, or with any known health conditions, a consultation with a trusted doctor before starting is highly recommended. It’s not bureaucracy: it’s taking care of yourself.

  Set Realistic Expectations

  The biggest enemy of those starting from scratch is often exaggerated expectations. It’s not possible to recover years of inactivity in a week, and that’s okay. The focus should be on the process, not on immediate results.

  How to Structure Your First Steps: A Practical Guide

  Below is a possible path for those starting from scratch. Remember that this is a general guideline and should be adapted to your reality and the recommendations of your healthcare professional.

  1. Start with Walking. Walking is one of the safest, most accessible, and well-documented forms of physical activity. Start with 10 to 15 minutes a day at a comfortable pace and gradually increase over the weeks.
     1. Respect the Principle of Gradual Progression. Increasing the intensity or duration of workouts too quickly is one of the main causes of injuries in beginners. A general rule used by physical educators is not to increase the total training volume by more than about 10% per week, but this can vary depending on the individual case.
        1. Include Rest Days. Rest is not laziness: it’s a fundamental part of the process. It’s during rest that the body adapts and recovers.
           1. Try Different Modalities. Walking, swimming, dancing, yoga, cycling, adapted weight training — there are many options. Finding something you enjoy greatly increases the chances of maintaining regularity.
              1. Pay Attention to Your Body’s Signals. Mild muscle soreness after exercise can be normal at first, but sharp pain, intense shortness of breath, dizziness, or chest pain are warning signs to stop and seek medical advice immediately.
                 1. Track Your Progress. Recording what you did, how you felt, and what changed over the weeks can be an important source of motivation and self-awareness.
                    1. Seek Professional Guidance When Possible. A physical educator is the professional qualified to design and supervise exercise programs. This support can make a big difference, especially at the beginning.
                       

                       Frequency and Duration: What the Guidelines Recommend

                       The WHO, in its latest guidelines, suggests that adults engage in at least 150 to 300 minutes of moderate-intensity aerobic activity per week, or equivalent amounts of more intense activity. Additionally, it recommends muscle-strengthening exercises at least two days a week.

                       However, for those starting from scratch, reaching these goals immediately may not be realistic — and it’s not necessary. Any movement counts. Starting with 10 minutes a day is already a significant step, and the idea is to build this habit sustainably over time.

                       An organized routine can greatly assist in this process. We’ve explored how organizing your routine can improve well-being: including exercise at a fixed time of day makes habit formation easier.

                       Nutrition and Hydration: Allies of Movement

                       You don’t need to follow a special diet to start exercising. The most important thing is to maintain a balanced and varied diet, with a good presence of fruits, vegetables, legumes, proteins, and quality carbohydrates.

                       Hydration deserves special attention: drinking water before, during, and after exercise helps the body function better and prevents discomforts such as cramps and dizziness. On hot days or during longer activities, the care with fluid replacement becomes even more important.

                       If you want to better understand how a diet rich in vegetables can contribute to overall health, check out the article Why Eating Fruits and Vegetables is Good for Health.

                       For personalized nutritional guidance — especially if you have any specific health conditions — the recommended professional is a nutritionist.

                       The Role of the Mind in Building the Habit

                       Starting to exercise is not just a physical issue: it’s also a mental and emotional challenge. It’s common to feel lazy, unmotivated, compare your progress with others, or be too hard on yourself when a day doesn’t go as planned.

                       Some strategies suggested by behavioral psychology as useful for maintaining new habits include:

                       • Setting small, achievable goals at the beginning, rather than very distant objectives.
                       • Celebrating small achievements, such as going for a walk three times a week.
                       • Finding internal motivation, such as feeling better in daily life, rather than relying solely on external aesthetic goals.
                       • Seeking company, when possible. Engaging in physical activity with friends or in a group can make the experience more enjoyable and increase engagement.

                         If persistent lack of motivation or more intense feelings of sadness, anxiety, or discouragement occur, it’s worth seeking support from a psychologist. Taking care of mental health is as important as taking care of the body.

                         When to Seek a Healthcare Professional

                         Some signs indicate that you should seek guidance before continuing or starting any physical activity:

                         • Chest pain or disproportionate shortness of breath during exertion
                         • Dizziness, fainting, or irregular heartbeat during or after exercise
                         • Persistent joint pain or worsening of pre-existing pains
                         • Diagnosis of hypertension, diabetes, heart disease, or other chronic conditions
                         • Recent pregnancy or postpartum period
                         • History of musculoskeletal injuries that have not yet been evaluated

                           In these cases, the doctor is the first step. After a clinical evaluation, the physical educator can design a safe and suitable program for your reality.

                           Conclusion: Every Step Counts

                           

                           Starting from scratch can seem difficult, but every small move towards a more active lifestyle is a real victory. There is no perfect moment, ideal sneakers, or the right workout for everyone — there is what works for you, now, with your reality.

                           Be kind to yourself in this process. There will be better days and more challenging days, and that’s completely normal. The most important thing is to maintain consistency over time, listen to your body, and seek professional support whenever needed.

                           You deserve to feel good. And every step counts.

                           This article is for informational and educational purposes only and does not replace the evaluation, diagnosis, or guidance of a healthcare professional. Before starting any exercise program, especially if you have pre-existing health conditions, consult your doctor or another qualified professional.