Starting an Exercise Program

First published January 2014
Updated April 2026

Despite how beneficial it is to our health, many people don’t like to exercise. It may be hard to believe, if you’re one of those people, that the fix for this is to find a physical activity you like to do, and building the habit will be much easier.

Enjoy What You Do

There are hundreds of ways to be active—biking, climbing, dancing, kickboxing and swimming, to name a few. You will have the most success if you enjoy what you are doing. You might hate “exercising,” but you probably love to play. Activities involving a ball or some competition suddenly make “exercise” not so bad.

What activities do you like to do or want to try? Make a list and start there. Check out the offerings at your local YMCA or recreation center for ideas. Of course, you don’t have to join a gym to exercise; most local parks are free and offer programming year-round. You can even use household items for strength training.

Include the Family, or Not

Some people may need “me time” away from the family. Take it. Let your exercise routine give you that solitude.

Others may use an exercise program as a way to spend more time with their loved ones. If so, find activities that everyone likes to do or make a rotating schedule where a different person picks the activity each week. There are many free videos on YouTube available with enough themes and intensities to match everyone’s needs. These are great because they offer instruction on technique that can help limit injuries. Just know that exercise videos geared toward adults may not be appropriate for children and adolescents.

Start Slowly

This is a marathon, not a sprint! A new exercise program should be the start to a lifetime of activity. Starting slowly and making small increases to your routine every week or month will help put you in a better position to be successful long-term. A little exercise each week over an entire year is better than a lot of exercise in just the first few weeks of January.

Healthy adults should do at least 150 minutes of moderate-intensity exercise per week, and children and adolescents should do 60 minutes per day. Start with what you can manage and try to build up to these activity targets over time.

Know Your Motivation

Make a detailed list of the reasons you want to increase your fitness level. Be honest with yourself and tuck it away until you need it. That list can be the push you need to keep going or bring you back to the program if you start to slack off.

Brag About It

Sharing your successes with a close friend or on social media can be very uplifting. Making small, attainable goals gives you even more victories to celebrate. And don’t forget to recognize your effort along the way—not just the accomplishments.

Physical activity and exercise can offer great enjoyment. They have the added bonus of keeping you healthy. There is something out there for every person and at every skill level. So, get started and remember to have fun!