Wondering How to Start Exercising? The First Step Is Key
In today’s convenience-driven world, physical activity has become optional rather than essential. But the consequences of inactivity are profound, impacting not just your waistline but your overall health and longevity. Still, getting started is often the hardest part, even with such high stakes. How can a sedentary individual manage to start exercising and become active again?
Here’s the good news: improving your physical health doesn’t need to require hours at the gym or lofty goals to get you going. Just one small, intentional step—like taking a short, brisk walk—can ignite a journey toward better health.
The Shift from Necessity to Convenience
Throughout human history, movement was integral to survival. Hunting, gathering, and manual labor ensured that physical activity was unavoidable. However, the technological advancements of the 20th century began to erode the need for physical exertion in daily life.
Today, rapid innovation has further reduced movement. Online shopping, food delivery apps, and smart home devices handle our needs, while streaming services and social media keep us glued to our screens. With every step toward convenience, we’ve stepped away from an essential foundation of health: movement.
Why Physical Activity Matters
Decades of research confirm that physical activity is essential for a healthy life. Think of exercise as the oil that keeps your car engine running smoothly—it’s foundational to the proper functioning of nearly every system in your body.
10 Key Benefits of Exercise
- Fitness – Improves endurance, fitness, and blood flow to the heart
- Circulation – Enhances blood flow and arterial flexibility
- Metabolism – Helps control blood sugar, insulin levels, and fat breakdown
- Muscles – Builds strength, power, and muscle mass
- Bones & Joints – Strengthens bones and joints, reducing injury risk
- Energy – Improves mitochondrial function, the energy producers in your cells
- Weight – Increases metabolism and aids in weight management
- Inflammation – Reduces chronic inflammation and slows aging processes
- Brain Health – Boosts brain function, memory, and mental sharpness
- Mental Health – Improves overall sense of self-esteem, vitality, and mood
Given these profound benefits, it’s no surprise that exercise is one of the most effective ways to reduce the risk of chronic disease and early death. In fact, regular physical activity is linked to a lower risk of six of the top seven most common causes of death: heart disease, cancer, stroke, diabetes, Alzheimer’s, and unintentional injuries.
Overcoming the Exercise Barrier
Health organizations like the Centers for Disease Control and Prevention (CDC) and the American Heart Association (AHA) recommend at least 150 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking) and muscle-strengthening activities twice a week. Yet only about 25% of Americans meet these guidelines, with adherence decreasing sharply with age.
The most common barriers to exercise include time constraints, perceived difficulty, and/or a general dislike of exercise. These obstacles make traditional recommendations for exercise feel daunting, especially for sedentary individuals.
GREAT News: Small Steps Matter!
In 2018, the revised Physical Activity Guidelines for Americans introduced a game-changing perspective on physical activity. Two key findings stood out:
- There is no minimum threshold of physical activity for health benefits.
Every bit of activity counts. Even small amounts of movement significantly reduce mortality risk. - Physical activity of any duration is beneficial.
Previously, guidelines recommended exercise in sessions of at least 10 minutes. However, new evidence shows that even brief bouts of activity—as little as 1–2 minutes—can produce health benefits.
A recent large study of 25,241 sedentary individuals in the United Kingdom has reinforced this idea. Participants wore accelerometers to track short bursts of vigorous physical activity, such as climbing a few flights of stairs. The results revealed that even the accumulation of four to five very short bursts of vigorous physical activity per day were sufficient to lower one’s risk of death from heart disease and cancer.
What This Means for You
This is where you can reclaim your health, one step at a time. The new message that “all activity counts” in response to how to start exercising is transformational. For sedentary individuals, the hardest part of change is overcoming inertia. This is where “the power of the first step” comes into play.
Taking even a small step toward being active can break the cycle of inactivity. Here are a few simple ways to start:
- Take a 5-minute walk during your lunch break.
- Choose the stairs instead of the elevator for a couple of flights.
- Park farther from the store entrance rather than the closest spot.
These small actions may seem insignificant, but they carry the potential for lasting transformation.
Why the First Step Is So Powerful
- It changes your identity.
Initiating intentional activity—even if it’s small—helps you see yourself as someone who is physically active. - It opens the door to greater activity.
Small steps often lead to bigger ones. A 5-minute walk may become 10 as you enjoy the weather, meet a friend, or start noticing improvements in your energy and mood. Over time, 10 minutes could grow to 15 or 20, with compounding health benefits. - It serves as a personal test.
In my experience, I have found that even taking up a minimal amount of exercise is hard for many sedentary people. However, the 5-minute recommendation helps eliminate time as a perceived obstacle to starting a physical activity program. If adherence still remains a struggle, the issue is likely one of intrinsic motivation—a crucial area to explore for lasting change.
Final Thoughts
This new approach to physical activity does not negate the importance of striving for 150 minutes of aerobic exercise per week. The more active you are, the greater the health benefits. However, the revolutionary insight is that the benefits of exercise are not all-or-nothing.
The journey to better health can begin with a single step. Start small, stay consistent, and embrace the idea that every movement counts. Over time, you’ll not only improve your physical health but also experience a profound sense of accomplishment and a stronger sense of self.
The difference between sedentary and active is huge in terms of health benefits—but surprisingly small in terms of the effort required. Take that first step today. You might be surprised at where it leads!