How to Start Exercising: Tips for Better Health

How to Start Exercising: Tips for Better Health

27th Aug 2021

The benefits of working out are well known. You live longer, are healthier, and lose weight. But starting and maintain a workout routine has obstacles that you need to overcome. It’s easy to get off track. Just being extra busy for a few days can put a wrench into your workout routine and make it feel almost impossible to get back on track.Then add work, family, and all the usual stress of daily life, and it may look like starting to work out is too difficult to even consider.

The vast majority of adults don’t get enough exercise. But the right plan and a strategic approach to keeping yourself motivated help. Also, knowing how to structure an exercise routine that is right for you can help you make working out a regular routine.

Focus on Recovery First

Many adults who want to start working out don’t even consider the recovery phase. You get all motivated and head out to the gym for a great workout. Or you hop on your new bike and ride for hours. And then, the next day, everything hurts. Every cell in your body complains about that workout that was supposed to be good for you! How can you even consider doing that again the following day?

At, we recommend using a roller after every workout. Foam rolling enhances recovery, making it less likely you’ll be (quite so) sore the next day. Make sure you focus on all the major muscles groups you just worked with. And pay extra attention to the areas that feel like they might be a problem. Adding a roller to your workout routine stimulates blood flow in those areas, which dramatically increases oxygen to those sore muscle fibres. This additional oxygen helps repair the tissues on a cellular level and reduces recovery time.

The Benefits of Exercise

Everyone should exercise, but to be able to stick to your workout routine, you need to understand your core motivations. Why do you want to exercise? Clarifying and framing your exercise goals helps you stick to the workout plan.

  • Did your doctor give you some alarming news?
  • Have your favourite jeans stopped fitting?
  • Are you winded after playing with your children or grandchildren after just a few minutes?
  • Do you have a special event coming up and want to look your best?

It doesn’t matter what your “why” is. It only matters that you know. When your motivation flags and you hesitate to follow your routine, it is this “why” that will get you back on track.

Exercise to Slow the Ageing Process

Ageing muscles regenerate more slowly with fewer, less efficient mitochondria. But (especially high intensity) exercise increases the health and the number of mitochondria you have. This essentially helps reverse the ageing process at the cellular level.

Exercise to Be Happier

Exercise alleviates depression symptoms and makes it easier to cope with stress and anxiety. It doesn’t even take long periods of high-intensity exercise. Even taking a short walk can make you feel happier.

Exercise to Live Longer

You’ve heard it said over and over again. Studies link large and small amounts of exercise to reductions in mortality from all causes.

Exercise to Balance Your Muscle and Fat

It is common to gain fat as you get older. But some lifting of weights and eating a good diet help you put on muscle and lose that fat, even if you have already turned 60.

Exercise for a Better Memory 

Aerobic exercise protects your memory and staves off cognitive decline as you get older.

Exercise for a Healthier Gut

Exercise drastically improves the composition of trillions of microbes that live in your gut. Now it makes sense that exercise strengthens your immune system, helps control weight and fights inflammation.

Step-By-Step Guide to Starting to Workout

So, now that you are motivated and you have your roller handy to aid recovery, how do you get started?

  1. Add Your Workout to Your Calendar

    Set an appointment with yourself to work out. Treat it like any other appointment. Be there.

  2. Add Your Workout to Your Calendar

    Set an appointment with yourself to work out. Treat it like any other appointment. Be there.

  3. Be Flexible

    But if life gets in the way, have a backup plan. If you miss the 7 am Thursday spin class, perhaps take a 20-minute jog around the park.

  4. Develop a Program

    Hire a personal trainer, or work out the details yourself, but develop a program that will work to achieve your goals and fit your lifestyle.

Here’s an example program:

  • Warm up on the treadmill for 2 minutes. Once warmed up, speed up and run at high effort for 30 seconds to a minute.
  • Slow down and recover for the same 30 seconds to a minute. Walk if necessary.
  • Repeat the sequence for about 20 minutes.
  • Use the roller on your thighs and calves until you feel the extra healing power.

Many people dread the idea of starting an exercise program, especially before they learn how much a roller can help for recovery. But the right routine makes your workout enjoyable and easier to stick with. You’ll find all sorts of exercise equipment here at We’re here to support your fitness journey.