Wellness@Work: How to get started with exercise
The best place to start is to discuss your exercise plans with your primary care provider. This can include sharing which activities you want to participate in and whether they need to be modified because of certain diseases or previous injuries.
By Ann Payne-Johnson, M.D., M.S
Family Medicine Center
Do you want to start working out but don’t know where to start? It’s the hot topic in my office right now. We all want to get fit, and most people turn to social media, friends and family for ideas on how to begin.
The best place to start, though, is to discuss your plans with your primary care provider. This can include sharing which activities you want to participate in and whether they need to be modified because of certain diseases or previous injuries.
Most doctors want patients to start slowly to avoid injuries. I usually recommend a fitness tracker that can monitor your heart rate and remind you when you are over- or under-doing it.
There are different phases of a workout such as the warm-up, the actual exercise and a cool-down period. They ensure that your joints and muscles are ready to move, and they also help prevent injuries. Injuries are one of the most common things that happen when people start exercising.
If you are starting exercise classes, make sure you let the instructor know that you are new, share your concerns, and ask him or her to show you modifications. The most common thing I see in a gym is that someone who is very enthusiastic will show up and try to do the advanced class but leave frustrated or injured.
If you are going to try weight training, always start with someone who is trained to educate newcomers and coach you on using proper form. If running is part of your plan, make sure you start very slowly and use the proper form. For all activities, stay adequately hydrated.
The last thing I recommend is to have proper workout attire and proper shoes. You should be able to go to any store that sells athletic shoes and ask what type of shoe they recommend for your activity.
How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more.
