If you’re a male over 45 or a woman over 55, do not start an exercise regimen without speaking to your doctor first. Your physician may even be able to suggest some specific exercises that you can safely perform.

Think about what you want to be good at. Maybe you don’t have a weight goal or a waistline goal, but you want to be able to run a 5k, no problem. Many people exercise so they can lose a little weight. Do you want to be 4 inches (10 cm) thinner around the waist by summer? 15 pounds (7 kg) lighter in 6 months? Lose 5% of your body fat by next year? Make sure to set healthy goals for yourself. Don’t try to lose an excessive amount of weight in a short amount of time. If you’re uncertain whether an exercise or weight-loss goal is healthy or not, check with your doctor.

For example, set your alarm an hour earlier and get in some time at the gym before work every morning. Or, let your friends know that you can’t make it out for happy hour, since you need to exercise right after work. Conversely, be careful not to obsess over exercising, or to cut off social ties for the sake of working out. Keep yourself motivated by interspersing exercise with other components of your life.

Don’t worry about feeling intimidated by other gym members, either. Most people at gyms are supportive of one another and mind their own business. Average gym membership costs can range from $20-45 USD per month. If that’s more than you can afford, try looking around for a discount gym in your area. Discount gyms may have fewer machines and weights but can cost as little as $10 USD per month.

Many YouTube channels offer yoga guidance. You can also look into taking a yoga class at a nearby gym.

Most gyms and workout facilities offer classes at all different skill levels. If you’re just starting a new type of exercise—e. g. , a spin class or yoga class—check out the beginner-level course.

Depending on the gym you’re a member at, you may be entitled to a free session with a personal trainer just for signing up. Once the free sessions have expired, you’ll be looking at an average cost of $80-125 USD per session to work with the trainers. If you’d like a less-expensive option, see if trainers at the gym offer group-training sessions. [7] X Research source You can also hire a private personal trainer to come to your home, but this is a much more expensive option.

You can purchase barbells or dumbbells at a local sport-supply store. If you’re more inclined towards cardio, purchase a jump rope and jump for 15–20 minutes a day.

Squats, lunges, deadlifts, and step-ups for the lower body. [10] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019. Push-ups, pull-ups, rowing, and free weights for the upper body. Planks and sit-ups for your core muscles. Take steps to avoid sore muscles if it becomes a problem.

MyFitnessPal, which allows you to track calories in the food you eat and features a step counter. Sworkit, which provides exercise videos that show you how to perform over 200 types of workout. MapMyRun, which will present you with multiple route options in your area based on how far and long you want to run.

If you have a friend who already regularly works out, ask if you can join in on their schedule.

Getting over the initial hump will be the hardest part. If you exercise sporadically, whenever you feel like it, you’ll fail to start an effective habit.

Try incorporating cardiovascular activity to your workouts. Start out simple with walking or running, whether on a treadmill or a trail. Do this for 20 minutes, 3-5 times a week. [15] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019. Incorporate strength-training exercises (like free weights or weight machines) into your weekly workouts too. Exercise all of your major muscle groups (chest and arms, legs, and core) at least 2–3 times a week. [16] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019.

Or, if you don’t have time to put your own playlist together, find pre-made workout playlists on music streaming sites like Spotify or Pandora.

For example, if you work in an office building, take a 20-minute walk during lunch. Or, jog up and down the stairs for 15 minutes to raise your heart rate. Or, every 2 hours, take a 10-minute break to do 30 push-ups and 30 sit-ups.

If you feel pain, shortness of breath, dizziness, or nausea, take a break. You may be pushing yourself too hard.

For strength training, it’s very important to give your muscles 24 to 48 hours to repair themselves. Let them heal. If your muscles are still sore after 1 day off, add an extra off-day to be safe.

Your expanded goals don’t have to be limited to the gym. Have you been hiking that one trail without fail and with ease since you started? Time for the harder one. Or, lengthen the amount of time you work out. Instead of working out twice a week for 20 minutes, start working out 4 times a week for 30 minutes. As another alternative, if you’re happy with the way your body looks and the amount of muscle tone you’ve gained, you can set a new goal to maintain your current strength and appearance.

As you explore activities, you’ll most likely find something that tickles your fancy. When you do, latch onto it. Was swing dancing surprisingly enjoyable? Great! That’s one more hour each week you’ll stay moving. If you’ve been running that same 5k five days a week, take it outside. Find a new trail, start running at night, or start for a 7k. If that’s not enough, pick up a new activity entirely. A yoga fan? Try Pilates. Always wanted to try kickboxing? Go for it.

You can also alternate different types of workouts. For example, hit the gym on Tuesday and Thursday, and run a couple miles on Monday and Wednesday.