{"id":413108,"date":"2026-08-21T18:38:15","date_gmt":"2026-08-21T18:38:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/us-tx\/413108\/"},"modified":"2026-08-21T18:38:15","modified_gmt":"2026-08-21T18:38:15","slug":"how-to-start-a-beginner-fitness-routine-and-stick-with-it","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us-tx\/413108\/","title":{"rendered":"How to start a beginner fitness routine and stick with it"},"content":{"rendered":"

It can be daunting to start exercising<\/a> if you haven\u2019t done much before or if you\u2019re getting back into working out after an extended break or following a serious illness like cancer<\/a>.<\/p>\n

UT MD Anderson recommends getting 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise every week. Additionally, our experts recommend engaging in strength-strengthening activity at least two days each week.<\/p>\n

But what does that mean?<\/p>\n

Whether your doctor recommended regular exercise or you\u2019ve made personal goals to get moving, Karen Basen-Engquist, Ph.D., <\/a>director of\u00a0UT MD Anderson\u2019s\u00a0Center for Energy Balance in Cancer Prevention and Survivorship<\/a>, has tips to help you get going, stay motivated and not overdo it.<\/p>\n

Types of exercise<\/p>\n

There are several types of exercise, which Basen-Engquist says address the following aspects of fitness:<\/p>\n

Cardiovascular
\nStrength
\nBalance
\nFlexibility<\/p>\n

The types tend to overlap. Let\u2019s take a look at the most common types.<\/p>\n

Aerobic (cardiovascular) exercise<\/p>\n

\u201cCardiovascular exercise is any kind of exercise that makes your heart beat faster<\/a> and you to breathe faster,\u201d Basen-Engquist says. It challenges and strengthens your cardiovascular system, which includes your heart, blood vessels and blood.<\/p>\n

It also burns calories<\/a>.<\/p>\n

\u201cIf weight loss<\/a> is your goal, exercise is an important part of a weight loss plan,\u201d Basen-Engquist says.<\/p>\n

It includes brisk walking<\/a>, running, stair climbing and cycling.<\/p>\n

\u201cIf you\u2019re getting started, it\u2019s best to start with moderate intensity, such as a brisk walk,\u201d she says. \u201cAs you get more experienced with it and have more success, you might want to work in more vigorous exercise or high-intensity interval training (HIIT).\u201d<\/p>\n

<\/p>\n

\"Cancerwise<\/p>\n

\"Cancerwise<\/p>\n

How to incorporate walking into your exercise routine<\/p>\n

High-intensity interval training (HIIT)<\/p>\n

HIIT is a type of cardiovascular exercise in which you perform short bursts of vigorous cardio, separated by breaks of lower-intensity cardio.<\/p>\n

For example, you could run or climb a hill between stretches of brisk walking.<\/p>\n

\u201cIf you live in a hilly place, and you have flat areas and hill areas, you\u2019re automatically doing some high-intensity interval training when you go on a walk,\u201d Basen-Engquist says.<\/p>\n

If you\u2019re at a gym, you can try it as a routine where you move from one station to another. Or, you could switch between walking at a slow pace on a treadmill to running or adding an incline.<\/p>\n

Strength training<\/p>\n

Strength training<\/a> can improve your metabolism and help you stay at a healthy weight, which can help reduce your risk for many types of cancer<\/a>, including breast<\/a>, colon<\/a>, endometrial<\/a> and liver cancers<\/a>. You can use free weights like dumbbells and barbells, rubber resistance bands, machines and even your own body weight.<\/p>\n

Also called weight training, these exercises are done in sets, with rest in between. You\u2019ll usually start at a specific number of repetitions, or reps, of the same exercise in a set. You can do fewer or more reps in each set based on your fitness level and goals. If you are not able to complete eight reps with proper form. Basen-Engquist suggests that you decrease the level of resistance or weight.<\/p>\n

\u201cThese types of workouts are more technical than aerobic exercise, so it\u2019s good to get some guidance, whether that\u2019s from exercise videos, a reliable source or by joining an exercise class,\u201d Basen-Engquist says.<\/p>\n

Strength training exercises include:<\/p>\n

Push-ups
\nSit-ups
\nPlanks
\nLunges
\nBarbell or dumbbell curls
\nLeg presses
\nSquats
\nDead lifts<\/p>\n

Strength training involves resistance to make the muscles in your body work harder.<\/p>\n

Take a bicep curl, which involves holding your arms at a 90-degree angle to your body and bending them at the elbow. If you\u2019re doing it with no resistance, it\u2019s not very much work. But if you\u2019re holding a weight, there\u2019s more stress on your muscles in your arm.<\/p>\n

Exercises like Pilates and yoga<\/a> use elements of strength training. If you\u2019re unfamiliar with either, taking classes or watching videos online can be a useful first step, Basen-Engquist says.<\/p>\n

\u201cThe important thing with strength exercise is that you\u2019re starting at the right level,\u201d she says. \u201cMake sure that you\u2019re selecting an intensity that\u2019s appropriate for you, so that you don\u2019t get too sore\u00a0injure yourself<\/a>.\u201d<\/p>\n

For example, a good starting place for strength exercise with weights or resistance bands is to start with a weight where you can do 10 to 12 repetitions of the exercise while maintaining proper form.<\/p>\n

Balance, stability and flexibility exercises<\/p>\n

The goal of balance and stability exercises is to strengthen your core, your buttocks and your legs. These exercises include Pilates, yoga and tai chi<\/a>. Other examples include:<\/p>\n

Heel-to-toe walking on a line
\nPlanks, where you hold a push-up position for an extended time
\nSingle leg stands
\nBird-dogs, where you extend opposite arms and legs while on your hands and knees
\nCat-cow, where, while on your hands and knees, you alternate between arching your back upward and dipping your belly downward<\/p>\n

<\/p>\n

\"Cancerwise<\/p>\n

\"Cancerwise<\/p>\n

Exercise snacks: How to sneak more exercise in your day\u202f<\/p>\n

What\u2019s the difference between light, moderate and vigorous exercise?<\/p>\n

With light cardio exercise, you can carry on a conversation or sing a song, Basen-Engquist says.<\/p>\n

With moderate exercise, you can still have a conversation but are speaking in shorter sentences. You would not be able to sing a song.<\/p>\n

With vigorous exercise, you\u2019re only going to be able to get out a few words at a time.<\/p>\n

Best workout routines for beginners<\/p>\n

The most effective workouts for beginners include a combination of exercises. But Basen-Engquist says that it\u2019s equally important to do what you enjoy. This will help you be active in a way that helps you keep going.<\/p>\n

If spending time at the gym doesn\u2019t excite you, consider other activities that keep you moving, such as cycling or dancing, she points out.<\/p>\n

\u201cIf you know that you can\u2019t keep up three days a week lifting weights and five days a week on the treadmill, you\u2019re much better off finding another activity,\u201d she says. \u201cDancing is a great moderate exercise.\u201d<\/p>\n

You can break up your weekly moderate and vigorous aerobic exercise any way you want.<\/p>\n

\u201cIf you\u2019re just starting, you don\u2019t necessarily start with the full amount in one day because that\u2019s a lot,\u201d she says. \u201cIf you\u2019ve ever changed a behavior or tried to adopt a new habit, whether it\u2019s eating vegetables or exercising, you know that it\u2019s hard to make big changes right away and keep it going over time.\u201d<\/p>\n

Basen-Engquist recommends focusing on cardio first. When you\u2019ve got that down, add another area of fitness.<\/p>\n

How to get started working out<\/p>\n

To get started. You should:<\/p>\n

Understand your level of fitness and health
\nSet realistic goals
\nMake exercise a regular routine
\nPair exercise with a healthy diet<\/a> and lifestyle<\/p>\n

Understand your health and fitness level<\/p>\n

Never exercised or played sports before? Or are getting back into it after a long time \u2013 such as after a cancer diagnosis<\/a>? You might be starting in a different place. It\u2019s important to keep that in mind as you start exercising. If you have serious health conditions, speak with your doctor before starting an exercise program, especially if it\u2019s anything more than moderate aerobics.<\/p>\n

Set realistic goals and know your limits<\/p>\n

It\u2019s better to start slow than to overdo it right away. It\u2019s easier to sustain gradual progress than large changes, Basen-Engquist says. As you begin to see some progress, you\u2019ll gain confidence and want to keep at it.<\/p>\n

But you also don\u2019t want to hurt your body by going too hard, too quickly. Overdoing it can put too much stress on your muscles, joints and bones. That\u2019s why it\u2019s important to work in rest days where you don\u2019t exercise so that your body has a chance to recover. This is especially important if you have cancer, since your treatment may cause fatigue<\/a> and other side effects<\/a>.<\/p>\n

\u201cIt\u2019s normal to be somewhat sore the day after you do a strength training session, but that shouldn\u2019t last more than a day or two,\u201d Basen-Engquist points out. \u201cIt never hurts to start slower than you think you can actually do and then build up from there.\u201d<\/p>\n

Make exercise a regular habit<\/p>\n

With exercise, you get what you put in. One workout a month won\u2019t do much for you. But life has a way of throwing roadblocks, so it\u2019s helpful to anticipate them and have alternatives ready.<\/p>\n

For example, if you can\u2019t do your normal workout, consider going on a brisk 10-minute walk at lunch, Basen-Engquist says.<\/p>\n

If you\u2019re stuck inside your home or office, she suggests pairing routine tasks with forms of exercise or setting up a schedule where you get up and move around at specific times. You can do squats while flossing your teeth, for example. If you need to get up to use the bathroom, walk a lap around all the rooms of your home afterward.<\/p>\n

\u201cMake it about habit formation so that working out is not a decision you have to make,\u201d she says.<\/p>\n

Another way to get prepared is to have your gym clothes and other supplies in your car the night before you plan to go to the gym the next day. Don\u2019t give yourself the opportunity to talk yourself out of it.<\/p>\n

\u201cThat way you don\u2019t have to think about it in the morning and ask, \u2018Do I really want to do that?\u2019\u201d Basen-Engquist says.<\/p>\n

And when you meet your goals, she recommends that you reward yourself. This can include spending time on your hobby, catching up with a friend or putting a star sticker on your calendar. Just avoid rewarding yourself with unhealthy snacks, she adds.<\/p>\n

Pair exercise with a healthy diet and lifestyle<\/p>\n

Exercise helps you build muscle and burn calories, which leads to weight loss, but only if you burn more calories than you take in through food. That\u2019s why it\u2019s important to pair it with a diet with plenty of nutrients, protein and healthy fats \u2013 and without empty carbs or calories<\/a>, added sugars, highly processed foods and high-fat foods.<\/p>\n

Additionally, certain foods are associated with higher disease risk<\/a>, including cancer, diabetes and heart disease, Basen-Engquist points out.<\/p>\n

\u201cEven if you\u2019re exercising, your health is going to suffer if your diet is mostly doughnuts,\u201d she says.<\/p>\n

And it\u2019s also important to have a healthy lifestyle outside of exercise. That means:<\/p>\n

Tips for beginners<\/p>\n

Remember, exercise can have big payoffs for your health, if you make it a habit. As you get started, Basen-Engquist stresses that it\u2019s important to:<\/p>\n

Wear comfortable clothing: Wear clothes that allow your skin to breathe and won\u2019t get in the way of your workout. Also wear shoes with good support that aren\u2019t too loose or too tight. Wear sunscreen<\/a> and a hat if you are exercising outdoors.
\nWarm up first: Try a light activity like walking before diving into your workout. This can prevent injury.
\nStart slow: Make sure you\u2019re working out at an appropriate intensity and duration for your fitness level and not overworking your body.
\nStay hydrated: When you\u2019re exercising, your body is losing water through sweat. This can hurt your kidneys, gastrointestinal tract and your ability to stay alert, which can also lead to injury. Drink water<\/a> while working out.
\nCool down afterward: When you exercise, your blood supply is going into your muscles, Basen-Engquist says. Your muscles need blood to carry nutrients. If you exercise at a high intensity, your blood may pool in your muscles. Gradually cooling down with light-intensity activity and letting your heart rate lower is healthy for letting the blood leave the area.<\/p>\n

Request an appointment at UT MD Anderson online<\/a> or call 1-877-632-6789.<\/p>\n","protected":false},"excerpt":{"rendered":"It can be daunting to start exercising if you haven\u2019t done much before or if you\u2019re getting back…\n","protected":false},"author":2,"featured_media":413109,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[13751,1146,6636,56,58,57,1148,2822],"class_list":["post-413108","post","type-post","status-publish","format-standard","has-post-thumbnail","category-houston","tag-exercise","tag-health-vigilant","tag-healthy-living","tag-houston","tag-houston-headlines","tag-houston-news","tag-patients","tag-survivors"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us-tx\/wp-json\/wp\/v2\/posts\/413108","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us-tx\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us-tx\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us-tx\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us-tx\/wp-json\/wp\/v2\/comments?post=413108"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us-tx\/wp-json\/wp\/v2\/posts\/413108\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us-tx\/wp-json\/wp\/v2\/media\/413109"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us-tx\/wp-json\/wp\/v2\/media?parent=413108"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us-tx\/wp-json\/wp\/v2\/categories?post=413108"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us-tx\/wp-json\/wp\/v2\/tags?post=413108"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}