Great question! First, there are a few preparation tips:
- Before starting any new exercise program, please talk with your doctor to confirm what is safe for you.
- Make sure you have proper shoes and socks before you start.
- If you have diabetes, be sure to check your blood sugar level before, potentially during and after exercise. This will help you understand the effect exercise has on your blood sugar levels and help you choose how to keep your readings in a safe range. If you are unsure of what numbers you are looking for, talk to your doctor and schedule a session with one of our coaches.
All set? Next, it is important to set some goals. Think of a long-term goal to strive toward. Then set short-term goals that keep you going along the way.
Ready to get moving? We suggest starting small and building up over time to prevent injury and burnout.
- Start with a weekly goal based on what you have done over the last 2-4 weeks. Start where you are today!
- For example, if you are just starting and have not walked or jogged lately, start with 3 days per week, 10 minutes per day of walking. Then build up to 30-minute walks 3 days per week.
- If you think structuring in some time for walking is a good place to start, check out this 4 week walking program to see what that might look like.
If you want to start with strength training, consider picking something you will enjoy and could do consistently, where there are not too many barriers.
Here are some resources to help you get started:
Starting an exercise routine that is just a few days per week may seem insignificant now. But the goal is to create goals that are both sustainable and can be built up over time. No amount of physical activity that can be added to your day is too small.
Expert Coach Julie Vuksic, RDN, CSSD, CDCES
Julie has been partnering with individuals for over 20 years to help support them with reaching their health and fitness goals. She believes that her members are truly the experts in their own lives and her goal is to empower them to find solutions to their challenges while creating lasting behavior change. Julie completed her bachelor’s degree in Food and Nutrition Science as well as her Dietetic Internship at California State University, Fresno.