Need to Get Your Body Moving? A Beginner’s Guide to Working Out

When it comes to preventing and treating most chronic health concerns — ranging from stress, low mood, and insomnia to hypertension, diabetes, and heart disease — medical experts know that an individualized approach is always best. 

But among all the specific guidelines for various conditions, virtually every prevention and treatment plan shares one key recommendation: get your body moving.      

At Interventional Sports and Pain Management Associates, exercise is also a key part of most pain management and prevention plans. Whether Dr. Okezie N. Okezie has advised you to “get moving” to help ease herniated disc pain, slow arthritis progression, or regain strength after a personal injury, you may be wondering where to begin. 

Here’s why regular exercise is so beneficial, and how you can get moving again safely.     

Exercise supports optimal health

Your body is made to move — not sit all day at a desk job or in front of a screen. Even when you’re coping with a musculoskeletal injury, total rest is only the initial phase of healing; full recovery and rehabilitation require physical activity. 

Besides helping with healing and pain management, regular exercise:

• Makes weight control easier
• Strengthens bones and muscles
• Supports healthy joint function
• Fosters balance and stability
• Boosts mood and energy levels
• Promotes better nightly sleep 

Routine workouts help improve circulation, ease inflammation, and protect against chronic disease through better control of blood sugar, blood pressure, and blood lipid (i.e., cholesterol and triglycerides). Exercise also protects against future injury and pain by making you fitter today.

A beginner’s guide to working out 

Whether you’ve never engaged in routine physical activity or your last workout was too long ago to remember, you’re a “beginner” exerciser. So, what’s the best way to get started? 

1. Get medical clearance 

If you’re middle-aged or older, are managing a chronic health condition like diabetes or high blood pressure, or have a current or previous pain condition (i.e., arthritis, sciatica), consult your primary care doctor and/or Dr. Okezie before you start an exercise plan.

2. Start off slow and easy 

Don’t try to do too much too soon. When you’re new to exercise, it’s best to begin with a few short, manageable workouts each week — or three to five 30-minute sessions of low-impact aerobic activity (cardio) that simply “get your body moving.” 

3. Choose activities you enjoy

Walking, hiking, cycling, swimming, dancing, and yoga are ideal low-impact activities because you can engage in them at any fitness level — and because they can elevate your heart rate without overly straining your muscles or taking a toll on your joints. 

Choose activities you enjoy. You’re more likely to stick with and build on a workout routine that you find enjoyable.

4. Warm up and cool down

If you decide to start out with a 30-minute morning walk each weekday, walk at a moderately intense rate that raises your heart rate but doesn’t leave you breathless—you should be able to hold a conversation easily as you walk. 

To reduce your risk of injury, take the first few minutes of your walk to warm up, starting at a slightly slower pace, and the last few to cool down, returning to a slightly slower pace. 

5. Increase your effort gradually 

Gradually increase your workouts' frequency, length, and intensity as your endurance improves. Safe “activity level build” guidelines for the average beginner exerciser recommend no more than a 10% activity increase each week, provided your workouts leave you feeling energized and strong.   

First, work toward getting at least 150 minutes of moderately intense exercise a week, and continue to build from there. Along the way, your fitness-building should include adding short stretching and strength training sessions to your weekly routine. 

6. Strive to be consistent   

Consistency is key to reaping the benefits of exercise, and there’s no better way to achieve workout consistency than by making it a habit. The first step is to schedule your workouts into your weekly routine; the next step is to stick with that schedule for at least four to eight weeks (i.e., long enough to make it a habit). 

7. Listen to your body

Don’t push yourself too hard, especially in the beginning. If you’re experiencing discomfort, stop and rest. Likewise, if your workouts seem to leave you feeling depleted or trigger your pain condition, some part of your routine should be adjusted, and we’re here to help. 

We can help you get active today

By getting more active today, you can become stronger, fitter, healthier, and more capable tomorrow. To learn more, contact your nearest Interventional Sports and Pain Management Associates office in Humble or Baytown, Texas, today.