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How To Get Started With an Exercise Routine: Tips and Tricks for Beginners

How To Get Started With an Exercise Routine: Tips and Tricks for Beginners

This article was written by Prabh Bains, Registered Kinesiologist at Chipperfield Physiotherapy.
Exercise is one of the most effective ways to stay healthy, physically and mentally. However, starting an exercise routine can be challenging, especially for beginners who may feel overwhelmed or unsure of where to begin. In this blog post, we will discuss the importance of movement for people and provide tips and tricks to help beginners get started with an exercise routine.

Why Movement Is So Important

The benefits of exercise are numerous, and the evidence supporting its importance is overwhelming. Research has shown that regular exercise can reduce the risk of chronic diseases such as heart disease, diabetes, and some forms of cancer. Exercise can also improve mood and cognitive function, reduce anxiety and depression symptoms, and enhance overall quality of life.
Furthermore, studies have shown that even small amounts of physical activity can have a significant impact on health. A study published in the American Journal of Epidemiology found that as little as 15 minutes of moderate-intensity exercise per day was associated with a 14% reduction in mortality risk. Another study published in the Journal of the American Medical Association found that even light-intensity activities such as leisurely walking were associated with a lower risk of mortality.
Start Slowly ​​​
One of the biggest mistakes beginners make when starting an exercise routine is trying to do too much too soon. This can lead to injury, burnout, and discouragement. Instead, start slowly and gradually increase the intensity and duration of your workouts over time. This will help you build endurance and avoid injury.
Find an Activity You Enjoy ​​​
Exercise doesn’t have to be a chore. There are many different types of physical activity to choose from, so find something that you enjoy doing. Whether it’s hiking, swimming, dancing, or lifting weights, the key is to find an activity that you look forward to and that fits your lifestyle.
Make Exercise a Habit ​​​
One of the best ways to ensure that you stick with an exercise routine is to make it a habit. Set aside time each day for physical activity, and make it a non-negotiable part of your schedule. This could be as simple as going for a walk after dinner each evening or taking a yoga class every Saturday morning.
Set Realistic Goals ​​​
Setting realistic goals is an important part of any exercise routine. Whether you want to lose weight, build muscle, or simply improve your overall health, it’s important to set goals that are achievable and measurable. This will help you stay motivated and track your progress over time.
Get Support ​​​
Starting an exercise routine can be challenging, but it doesn’t have to be a solo effort. Enlist the support of friends, family, or a personal trainer to help you stay motivated and accountable. Joining a fitness class or a sports team can also be a great way to meet like-minded people and make exercise more fun.


Starting an exercise routine can be challenging, but the benefits of movement are too numerous to ignore. Regular physical activity can reduce the risk of chronic diseases, improve mental health, and enhance overall quality of life. If you’re unsure about any aspect of your exercise routine, consult a physiotherapist, fitness professional, or personal trainer. By starting slowly, finding an activity you enjoy, and making exercise a habit!

About Chipperfield Physiotherapy

At Chipperfield Physiotherapy, we offer a broad range of services to support each of our client’s unique needs. Our diverse team of experienced practitioners work with you to determine the right treatment plan for you — from therapy focused in one discipline to collaborative plans that combine services. We offer services that are available for In-Home and virtual treatment.
  1. Leitzmann MF, Park Y, Blair A, et al. Physical Activity Recommendations and Decreased Risk of Mortality. Arch Intern Med. 2007;167(22):2453–2460
  2. Bauman  AE Updating the evidence that physical activity is good for health: an epidemiological review 2000-2003.  J Sci Med Sport 2004;7 (1) ((suppl)) 6- 19
  3. American College of Sports Medicine, American College of Sports Medicine position statement on the recommended quantity and quality of exercise for developing and maintaining fitness in healthy adults.  Med Sci Sports 1978;10 (3) vii- x
  4. More Evidence that exercise can boost mood. Harvard.edu Article. [https://www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood]
To easily search, compare and book an appointment with a physiotherapist near you, visit medimap.ca.

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