How to start moving effectively

Most people say they don’t have the time for some physical activity, but starting to move for a healthier lifestyle is not as difficult as it seems.

Choose activities you enjoy

Reaching a state of good health and maintaining it, is not as difficult as it might seem. You don’t even need to have a lot of spare time, you don’t need to join a gym or start doing sports; all you need to do is change your habits for a more active lifestyle. At least 30 minutes a day of physical activity are enough to keep in shape.

It is important to remember that any form of movement is physical activity. You can do it at any time of the day; perhaps cycle to work, or park your car at a greater distance from your usual parking space, maybe you can even walk to work. These good habits will actually make you feel like moving more, because your body will be telling you that it feels better when it is moving.

Tips on how to start moving more

Start moving as soon as possible, with moderate-intensity activity, which should then be gradually increased. Include strength, endurance, flexibility and balance exercises.

  1. It’s ideal to have a medical examination before starting a physical activity programme in order to rule out any problems that might occur during exercise.
  2. Before you starting a training session, dedicate part of your time to warming up. It is important to reach even maximum effort, but gradually.
  3. Try to do at least 150 minutes of moderate-intensity aerobic exercise a week. It’s recommended to do 30 minutes of activity every day or at least five days a week. Even walking at a fast pace to your workplace is a start.
  4. Dedicate at least two or three days a week for strength training with activities that use the major muscle groups.
  5. Try to do some stretching exercises to improve joint flexibility and balance at least three times a week.
  6. Choose an activity that you like and enjoy to you can do it regularly and gradually. Often, the cause of injury is caused by an exercise done too quickly or with excessive loads; a lack of proper training increases the risk of getting hurt, because the body is not prepared. Loads should be increased gradually to allow your body to adapt to the new weight.
  7. If you feel any pain during exercise, then stop. Pain is always a sign that something really isn’t right – don’t ignore what your body is telling you. Consult a doctor for a check-up as soon as possible.
  8. Talk to a trainer who will help you learn the proper technique for doing exercises, especially if you want to use a gym; learning how to lift weights properly increases your strength without the risk of suffering any traumas.

Don’t worry if your body aches the next day: it is normal as your body needs to adapt, and those little aches mean that your muscles had been dormant for some time.


Read An introduction to start moving
Read The benefits of moving
Read Questions & Answers