How to start exercising when you’re out of shape

Getting back into exercise when you’re out of shape can feel daunting, but it’s absolutely achievable with the right approach. Whether you’re looking to lose weight or just want to get back into a routine, starting small and setting realistic goals is key to long-term success.

In this article, we provide simple tips to help you ease into exercise and stay motivated. By taking advice from a pharmacist and following these tips, you should find it easier to return to fitness without overwhelming yourself.

How to start exercising when you’re unfit

Everyone is different, and what works for one person may not work for another. There’s no one-size-fits-all approach to exercise – instead, the key is to experiment with different techniques and find what feels right for you.

Don’t be discouraged if something doesn’t stick – keep trying new things and, over time, you’ll discover what works best for your body and lifestyle.

Start small

With other healthy changes like drinking less alcohol or quitting smoking, it’s often easier to make progress by taking small steps rather than trying to do it all at once. The same is true of building a healthier exercise routine.

Starting small helps to prevent overwhelm and reduces the risk of injury by allowing your body to adapt over time. If you’ve been sedentary for a long time, jumping right into a marathon is likely to lead to injuries – but starting with walks and gentle jogs is safer and more effective.

It also boosts consistency psychologically – in effect, you’re proving to yourself that you can keep up with the habit. Even tiny steps can help you to get started and begin building confidence.

Small steps lead to lasting habits, making it easier to stay motivated and see progress over time. Remember, it’s better to start slow and gradually increase intensity than to push yourself too hard too quickly and give up.

Top tip! This advice can be especially helpful if you have a specific big goal in mind, such as running a 5k. Focus on the steps to get there instead of how much work there is left to do.

Create a path of least resistance

When we’re getting started with a habit, it can be very easy to talk yourself out of doing it. But by making exercise the path of least resistance, you make it harder to avoid it and easier to stay consistent.

For example, if you struggle to motivate yourself to get out and visit a gym, it might be helpful to set up a space at home to work out in.

By making the process as simple as possible – such as having workout clothes ready the night before or building exercise into your routine by leaving the car at home – you’re more likely to stick with it.

When exercise feels easy and convenient, it becomes a natural part of your day, helping you to build long-term habits.

Consider an ‘if… then…’ rule

Often, unexpected circumstances can pop up that derail our plans, such as work running late or being invited to events when you would normally work out. This has the potential to make you miss out on an exercise session and can make it harder to pick up the habit again the next day.

Using ‘if… then’ rules can help you to avoid this. For example, you might have a rule that ‘If I’m too tired or don’t have time to go for a run, then I’ll walk around the block.’ This way, you can still make progress, even if you can’t do the full workout you had planned.

By having a contingency plan from the start, you allow yourself to compromise without giving up entirely on your goals, encouraging flexibility and consistency. This avoids feelings of failure and frustration. Over time, it can help you to keep making progress even when life gets in the way.

Prioritise consistency over perfection

Sometimes there really isn’t anything you can do except miss your exercise session – but that doesn’t have to mean you give up on your larger goals.

Perfection can create unrealistic expectations, making you feel like a failure if you miss a workout or don’t perform at your best. This pressure often leads to burnout and frustration, which can cause you to give up on getting fit.

On the other hand, consistency focuses on showing up as often as you can, even if your record isn’t 100%. Over time, these consistent actions lead to real progress, helping you to stay motivated and on track, regardless of occasional setbacks or less-than-perfect workouts.

Find a way to enjoy yourself

Last but not least, we’re all better at sticking to plans when we know we’re going to enjoy them.

If you see exercise as a chore, it’s easy to lose motivation. But by discovering activities you enjoy, it can become something you look forward to instead.

Whether it’s dancing, hiking or a favorite sport, enjoying the process makes sticking to a routine feel less like work. It also helps you to create positive associations with exercise, making it easier to stay consistent.

The more fun you have, the more likely you are to make exercise a lasting part of your lifestyle, leading to long-term fitness success.

Remember, getting back into exercise is a journey, and finding joy in the process can make all the difference. Focus on consistency, embrace the fun and celebrate every small victory along the way to create a sustainable fitness habit that lasts.