If you are someone who has never participated in any form of exercise and are now eager to commence, here are some valuable suggestions.

First and foremost, avoid being rash. Many individuals who have led a sedentary lifestyle and have little physical stamina suddenly go overboard when they have a burst of enthusiasm. As a result, they end up completely exhausted, dizzy, and even vomiting. They might need a whole week to recover, and mild body aches are the least of their problems; some might even experience nausea and a fever. It’s highly unlikely that they’ll be motivated to exercise again after such an ordeal.

Secondly, stay away from getting injured. Numerous people assume that running is the simplest form of exercise, yet they are oblivious that it is one of the sports with a relatively high risk of injury. If you lack an exercise foundation, are ignorant of the proper warm-up methods and their significance, and don’t have complementary functional training, after a month of running, knee pain, ankle pain, or shin pain will likely plague you. This kind of pain differs from the typical muscle soreness after exercise; it indicates damage to the joints and bones. The same principle applies to various ball games as well.

Thirdly, refrain from obtaining a gym membership immediately. Before you cultivate the habit of regular exercise, getting a gym membership is likely to result in it remaining unused. Whether or not you hire a personal trainer, developing an exercise routine is not something that a membership card alone can solve. First, discover the joy and routine of exercise. If you can persevere with exercise for a month, then it’s time to consider getting a membership.

Fourthly, start with the mildest forms of exercise. Set a specific time each day, put on a pair of your favorite sports shoes and apparel, find an open space, and embark on your exercise exploration journey. You could begin with brisk walking, taking in the scenery along the way, sensing the caress of the wind and the warmth of the sun. When fatigue sets in, slow down, have a sip of water, and continue until you break a sweat. Ideally, you should finish with a sense of wanting more.

Fifthly, be attuned to your body. Your body may have been dormant for an extended period, and exercise brings it back to life. Your breathing becomes rapid, and your heart rate accelerates. Embrace this feeling, get accustomed to it, and regard it as a reward rather than a punishment. Your body is signaling that it is alive and capable of responding to external stimuli. It’s a wonderful sensation.

Sixthly, have fun and be diverse. Walk for a while, then run, then skip and jump. Walk forward, sideways, or even backward. Don’t approach exercise with excessive solemnity, which might make it seem intimidating. When you spot a tree branch overhead, you might feel the urge to jump and see if you can reach it. If you come across a horizontal bar, you can hang on it and swing a bit. Remember the bouncy gait of children? You can imitate it too (actually, it’s a running training move known as the skipping drill).

Seventhly, be earnest but not overly forceful. Incorporate daily exercise into your schedule and approach it with dedication, but don’t overexert in terms of intensity. You’re not aiming to become an elite athlete and don’t need to strive for remarkable achievements. You simply want to get moving. You might tell yourself, “I’ll just take a stroll downstairs today.” However, once you’re outside, you’ll instinctively find yourself wanting to do more. Human nature is inherently active. Have faith in that.

Eighthly, after each exercise session, do some stretching when you stop. Deliberately sense the state of your body: the blood flowing through, the spirit rejuvenated, the full and taut feeling of your muscles when they are engorged, and your eyes shining. This is the reward that exercise bestows upon you. Remember it and etch this feeling in your memory. Whenever you’re feeling lazy and reluctant to move, recall this sensation. Dopamine functions in this way, generating a sense of anticipation.

Ninthly, expand your knowledge about exercise. The more effort you put into a particular matter, the more committed you’ll become. Purchase books, subscribe to magazines, download fitness apps. (Buying fancy sports clothes and shoes might not be necessary, so it’s crossed out.) Such investments can help you accumulate exercise knowledge and sustain your enthusiasm for it.

Finally, once you’ve established an exercise habit, identify a sport or activity that you enjoy, such as basketball, table tennis, swimming, boxing, cycling, roller skating, golf, etc. These sports enable you to experience the thrill of victory and also offer the support and interaction of companions, which can ensure your long-term commitment. Simultaneously, don’t overlook the fact that each sport requires corresponding functional training (not just skill training) to prevent injuries. This is of the utmost importance.

Wish you a delightful and fulfilling exercise journey!