Picking up Exercise: How do I get started?

Picking the right activities for you.

There is no "one-size fits all" when it comes to choosing a physical activity. Some individuals are inclined to group exercise, while others prefer to work out individually. There are those who prefer to exercise in the mornings while others couldn't imagine working out before noon. 

If you are just getting started on finding your fit, the first thing to do is begin. Try different exercises  different times of day. Begin moderately, don't just jump into to a high intense workout and expect to be perfect at it. Start your routine for only 30 minutes every other day and see if it grows. You could maintain that cadence, or change it. You could bump it up to an hour or two if your schedule allows it.  It's all a process of finding what works best for you and your body. Certain forms are more accessible than others. For example, doing a 30 minute online yoga workout at home may fit into your schedule better than driving to the gym to do a yoga or spin class. 

Ultimately, exercise should be an enjoyable part of your day, not something you dread. There will, of course, be days where you feel more up to it than others, but that's where discipline comes in. 

As mentioned before, some are group exercises, others are individual. Some will require equipment (for example, for barre and lifting weights you will need dumbbells or weight machines), others may not (all you need to jog are running shoes). A quick google search can give you a detailed description of the exercise you are considering, the equipment it requires, and how you can start.

Here is a list of different types of exercise.

• Hiking 
• Swimming 
• Biking 
• Jogging
• Volleyball/Soccer/Team Sports
• Dance Classes
• Barre
• Yoga
• Spin Cycling 
• Pilates 
• Weight Lifting
• HIIT (High Intensity Training)
• Kickboxing

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How do I get started?

Once you've picked an activity, research how to get started! I am going to include some resources below that I believe will help. Some are links to websites, others are to apps that offer free workouts and tutorials to getting started. 

Weight Lifting 
      Muscle and Strength
This is a great resource for those who are just embarking on their weight lifting journey. This site hosts numerous workout programs for different target areas (lower body, upper etc.) and even have specialized programs just for women. Muscle and Strength's site also has meal plan programs if you are looking to try cleaner eating diets, Keto, or boost your protein intake. Their site's blog includes a litany of other resources to jump-start your weight lifting endeavors. My favorite feature on their website is their step-by-step tutorials for how to use pretty much any weight machine found in a gym, along with tutorials on how to perform any exercise you can think of involving a dumbbell. I highly recommend this site, it helped me get started when I became interested in going to the gym more often and helped me overcome my gym anxiety. It was overwhelming when I first walked into Strom (UofSC) gym and had no idea what half of the equipment on the main floor was used for. 

Swimming 
      SwimWorkouts.net
If you used to swim in the summers for your neighborhood team or competed for your high school or club team, it can be hard transitioning into college where there is no coach or team to create practices and hold you accountable. As someone who swam all their life, I get it. This site is a great gem I found freshman year when I swam for workouts. If you still want the team aspect of swimming, I recommend checking out the UofSC club team! I've attached their link on Garnet Gate here. Back to the website, this website will generate swim practices depending on the criteria you input. It asks for your level, training goal (stroke, endurance, triathlon training), and the yards you want to complete by the end of the practice. I think the personalization feature of the site is a great way to keep your practices diverse and  adjust the length to what best suits your goals that day. 

Running/Jogging
      Runkeeper (Free) App
This is one of the highest rated running apps on the App Store right now. It is available for iOS and Androids. Many use this app to train for 5K's but this app has many other features. My favorite is that it's free! Reviews highlight that it is easy to use, and accurately measures distance and pace. There is additionally a goal setting component that aids in staying on track and modifies your runs to meet your benchmarks. There are also a number of other apps on the App Store such as Couch to 5k and the Nike Run Club, but I am only mentioning Runkeeper for the sake of simplicity. 

Yoga 
      Yoga is originally a Hindu spiritual practice which centers itself around breath control, mindful meditation and the movement of the body into a variety of postures. It is popular all over the world and has been adapted into numerous varieties  to attain different intentions with their practice. 
        If you are curious about yoga and want to try some poses and routines at home instead of going straight into a yoga studio or go to a class offered at Strom (I really enjoyed going to them when I had the time), here are some YouTube channels that are amazing resources to begin with.

• Yoga with Adriene

              This woman is amazing. I started doing her 30 day yoga programs during quarantine and I still do them from time to time. She produces content for the beginner yogis, but has some intermediate and advanced classes. She guides you threw each practice and makes sure that perfection is not the end goal, rather to listen to your body and move with what feels good. On her channel, there are videos for stress, stretching, back pain, and tons more. I highly recommend her channel if you want to try yoga or just take a self-care day for yourself. 

• ​Breathe and Flow

                   This is another channel that provides guided yoga sessions. It is run by a couple who are very knowledgeable not only about yoga, but also mindfulness and meditation. Their channel has hundreds of meditation videos, yoga session, as well as videos centered around incorporating yoga into your everyday. In contrast to Yoga with Adriene, Breathe and Flow's practice length varies from 20 minutes to hour and a half long sessions. Their is a paid account they host on pattern that are geared towards intermediate and advanced audiences which are great for those of you wanting to level up in your practice difficulty. I've personally enjoyed their beginner and intermediate 30 day yoga programs. I'm going to shoot you straight, it's not easy, but if you are up for a challenge, I think they provide a great platform to get onto the mat and work up a sweat.  

Workout Apps

• ​FitOn

There are a ton of apps out there where you can watch a video and workout, but the downside is that most of them require some form of payment. FitOn has been my saving grace in college when I've been pressed for time and haven't been able to get to Strom. They have hundreds of workouts varying in length, type and intensity. Their app includes, barre, yoga, pilates, cardio, strength, HIIT, and kickboxing workouts all that can be done with and without equipment. If you have weights or bands at home, great! It opens up the number of workouts you can do on the app, although there is plenty of content still if you don't. Now, there is a paid version. It's a monthly fee that offers personalized workout routines, and meal plans with recipes. If that's something you are interested in, I say go for it!

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There is no wrong form of physical activity. What is important here is picking the forms of exercise that work best for your goals, your time, and most importantly, your body. I hope this post helps you in your exploration and best of luck!