By Mike Croskery, M.Sc. HK (Biomechanics) - Clinical Exercise Physiologist
Are you curious about how to get fit for beginners but not sure where to start? Many people want to begin a fitness journey, but feel overwhelmed by the conflicting information out there. This guide simplifies the process into five questions. By answering the 5 W's of Getting Fit—Who, What, When, Where, and Why—you'll have the information you need to start your fitness journey today.
Who can start a fitness routine and how?
Anyone can increase their activity level. However, it's important to get medical clearance from your doctor before starting a new routine. Your doctor will assess your health to ensure you are ready to exercise. This discussion is crucial, especially if you have existing health concerns.
If you don't have limitations or medical conditions, consider taking the Get Active Questionnaire from the Canadian Society of Exercise Physiology. This online tool helps determine your readiness to increase physical activity.
What do I need to help get myself more fit as a beginner?
To start a regular aerobic routine, all you need are comfortable clothes, good shoes, and motivation! Walking is a great, accessible aerobic activity. Other options include cycling, skating, swimming, dancing, cross-country skiing, snowshoeing, and even vigorous yard work.
Stretching is also essential for improving flexibility. Greater flexibility keeps your joints mobile and reduces the risk of injury while exercising. You only need a clear area on the floor to stretch effectively.
Strength training is essential for overall fitness, especially for those over 50. Weightlifting builds muscle, boosts metabolism, and strengthens bones. Resistance training can improve your appearance and make you feel younger at the same time.
To start with weights, you could use adjustable dumbbells and barbells, along with a bench or an exercise ball. You can also try bodyweight exercises like push-ups, squats, and heavy yard work to build strength.
Photo by Barbara Olsen
When should I do my routine?
Planning to exercise three times a week is a good starting point. Aim for 20–60 minutes of cardio daily to build stamina. You can do strength training every other day for noticeable gains. For tips on creating a weight training routine, check out the article "Design a Weight Training Routine: Your Playbook."
Make sure your schedule is realistic. If you can only commit to three times a week, don't plan for six.
Where should I exercise?
If you prefer to exercise at home, set aside a clean area that is well-lit and ventilated. Enhance the space to make it inviting. Having your own space will motivate you to stick to your routine.
If you choose a gym, find one that is conveniently located and has good equipment along with friendly, qualified staff. Take the time to explore different facilities and compare their features, cleanliness, hours, available equipment, classes, and services like personal training and fitness evaluations.
Why should I exercise?
Some people believe they get enough exercise in daily activities or don't see the need to exercise because they feel fine. However, Canadian health statistics tell a different story. Many Canadians suffer from health issues like cardiovascular disease, osteoporosis, or diabetes due to poor lifestyle choices. Exercise and a healthy, active lifestyle that includes proper nutrition can help prevent these diseases from developing or getting worse. Please don't wait until your health deteriorates before taking action. Eating well and increasing your activity are great health insurance. Start investing in your body today!