Expert Workout Routine Tips from an Exercise Physiologist

Starting a new workout routine can be exciting and overwhelming. Whether you are new to fitness or getting back into it after a long break, setting realistic expectations and understanding the best approach can set you up for success. As an exercise physiologist, I'd like to share some insights on how to ease into exercise safely and effectively.

Goal setting

Set small, achievable SMART goals.

• Specific
• Measurable
• Achievable
• Relevant
• Time-bound

For example: I want to walk 20 minutes, 3 times a week for the next month.

Consider your current fitness level and physical limitations. If you have not been active for years, a reasonable goal might be to walk for 15 minutes without discomfort. Gradually increase your goals as you achieve the previous one, or as exercise becomes easier. If you have heart disease, diabetes or joint issues, you may need to change your workouts to account for these conditions. Certain medications may affect your ability to exercise. It is always important to consult with your doctor about any restrictions or considerations related to your health before you start a workout plan.

Start small

Results take time. Start by focusing on gradual improvement, building strength, endurance and flexibility. It is better to work out for 20-30 minutes multiple times a week rather than one or two long workouts and burnout. As time progresses, you can slowly increase that duration to 30-45 minutes as you build stamina. Find a workout friend to help with accountability. Choose exercises you enjoy doing and listen to a playlist you like.

• For someone who has not worked out in years, I recommend starting with walking. It is a low-impact exercise that is good for cardiovascular health.
• Exercises good for building muscle are squats, lunges, modified push-ups and planks. They can all help build strength without needing weights.
• Swimming and cycling are fantastic low-impact cardio options for avoiding joint strain.
• Yoga and Pilates are perfect for improving flexibility, balance and core strength.

It is important to schedule rest days to allow your body to recover — especially with a new workout routine. Drink water before, during and after your workouts to stay hydrated. Consider a protein-rich snack post-workout to help with muscle recovery.

Tracking progress

You will know when it is time to level up your workout routine when you have increased energy and muscle tone or have experienced weight loss. You might notice that you can walk faster, run longer, lift heavier weights, or complete exercises with more ease than before.

If you are exercising regularly and feeling good after your workouts, you are on the right track. Celebrate your achievements, even small ones. After a successful week of workouts, treat yourself to something you enjoy.

Signs of overexertion

Starting or resuming exercise, especially after a health event, can feel daunting. Listening to your body and recognizing when to take a break are essential for staying safe. Here are key warning signs to watch for:

• Shortness of breath: If you are unable to have a conversation during an activity, slow down or stop.
• Dizziness or fainting: Feeling lightheaded or dizzy is a signal to stop at once and rest.
• Excessive fatigue: If you are feeling drained for days after a workout, you may be overtraining and need more recovery time.
• Pain or discomfort: Sharp or persistent pain is a warning sign. If it does not subside, consult your primary care clinician.

Stay flexible

Sometimes life happens so it is important to allow yourself flexibility with your schedule without guilt. Try keeping a journal to track your progress. It will remind you of your accomplishments and keep you motivated.

For more tips on beginning a new exercise routine, make an appointment to speak with your primary care team.