With the New Year comes a fresh wave of motivation for many of us to start moving again or get back into our fitness routines. But starting a fitness routine can feel overwhelming, especially when even simple activities like walking for five minutes leave you out of breath. It’s common to face both physical and mental obstacles that make getting started feel impossible. The pressure to meet, even self-imposed, fitness standards can lead to discouragement, or even embarrassment, making that first step feel daunting. But here’s the truth: everyone has their own starting point, and each small step brings progress.
Creating a fitness routine doesn’t have to be intimidating. It’s all about finding an approach that fits your lifestyle, honours your current abilities, and helps you build gradually. By starting small, setting achievable goals, and celebrating every win—no matter how minor—you can turn what once seemed impossible into a sustainable part of your daily life. Remember, it’s about progress, not perfection. With the right mindset and support, you can overcome barriers. You’ll start enjoying the physical and mental benefits of a routine designed just for you!
Disclaimer: If you’re new to exercise, regardless of your health status, seeking support and guidance from a health professional is a great starting point. For those with existing health conditions such as diabetes, high blood pressure, heart or lung disease, osteoporosis, or a neurological disorder, it’s important to consult with your doctor before beginning any new exercise routine. Individuals with mobility issues, poor balance, or arthritis should also seek medical advice before starting an exercise program.
Why a Fitness Routine Matters (Especially When it’s Hard)
According to Warburton et al (2006), the greatest health improvements often occur when individuals who are least fit begin incorporating exercise into their routine. Even small amounts of physical activity can lead to significant benefits, such as improved cardiovascular health, increased muscle strength, and greater flexibility. These early gains have a lasting impact. They help reduce the risk of chronic diseases and improve longevity. They also boost mental well-being by lowering stress and improving mood (Warburton et al., 2006).
For those who have been inactive for a while, starting to move regularly can bring remarkable changes. The key is to simply begin—these small steps set the foundation for a healthier, more active lifestyle, making fitness an essential part of overall well-being. This blog will help you create a fitness routine that supports your long-term health goals. It’s designed to be sustainable, even when it feels impossible. Plus, we’ll share kinesiology-based tips to help ensure your routine is effective and enduring.
1. Start Small and Set Realistic Goals
When a fitness routine feels overwhelming, it’s helpful to begin with clear, realistic goals. Rather than vague objectives like “get fit” focus on specific, measurable, and achievable targets. Breaking down your larger fitness aspirations into small, manageable steps can make the process feel less daunting and more rewarding.
One effective method is using the SMART framework—goals that are Specific, Measurable, Attainable, Relevant, and Time-bound. This structure helps you create a clear, actionable plan that you can track over time. For example, instead of setting an ambiguous goal like “get stronger,” try something more specific:
- “I want to stretch for 15 minutes, three times per week.”
- “I’ll increase my strength by lifting weights twice a week for 30 minutes.”
- “I want to walk for 20 minutes, four times per week.”
Setting smaller, achievable milestones builds confidence. It also creates a sense of progress that keeps you motivated. It’s not about jumping into intense workouts right away; it’s about taking one small step at a time and gradually building momentum. Remember, consistency is key—and each small win gets you closer to your bigger goals.
2. Build Gradually and Start Slow
It’s tempting to dive into a new fitness routine with unbridled enthusiasm, but going too fast can lead to burnout or injury. Instead, build your routine gradually. If you’re just starting, begin with short, manageable workouts. Aim for 20-30 minutes of light cardio or strength training. If that feels like too much, remember this: there’s no minimum to start. It can be as short as you need. The key is to start where you are and increase the duration and intensity as your stamina builds.
Gradual progression gives your body time to adapt and reduces the risk of overexertion. Tools like the Alpha Tuning Ball Set can help improve mobility and prepare your muscles for exercise, easing you into your routine without pushing too hard too quickly.
3. Keep your Fitness Routine Interesting with Variety
Not only is it the spice of life but variety is also key to making your fitness routine sustainable. If you repeat the same exercises day after day, your body will adapt, and you may hit frustrating plateaus. Incorporating different types of activities—such as strength training, cardio, Pilates, and flexibility work—keeps your body engaged and prevents boredom.
A balanced routine also promotes overall muscle development, reduces the risk of injury, and improves joint health. For example:
- Strength Training: Use bodyweight exercises like squats and lunges, or incorporate weightlifting.
- Cardio: Boost cardiovascular health with walking, running, or swimming.
- Flexibility and Mobility: Use Pilates and deep stretching to enhance mobility.
Consider adding a Pilates Ball to support your core during exercises, improving both mobility and stability. Find our favourite (and affordable!) Pilates ball here.
Not sure how to incorporate a Pilates ball into your routine? Check out this circuit created by one of our physiotherapists!
4. Prioritize Rest and Recovery
Permission to rest, granted! A sustainable fitness routine is about more than just working out hard. It’s equally important to give your body time to recover. Without proper rest, your muscles won’t rebuild and grow stronger, and you increase your risk of injury and the dreaded burnout.
Schedule rest days and integrate recovery techniques like foam rolling or static massage cupping (we love the Fascia Buddy Silicone Cups) to improve circulation and ease muscle tension.
5. Listen to Your Body
Fitness isn’t just about pushing your limits—it’s about understanding your body’s signals. Everyone’s journey is unique, and your needs will evolve over time. This is where kinesiology comes in. Kinesiologists have the expertise to design fitness routines that are tailored to individuals with chronic health conditions, recognizing their unique needs and limits. They help us understand how to listen to our bodies, spotting the subtle signs of fatigue, pain, and overexertion. When your body tells you it’s time to ease up, it’s important to adjust your routine accordingly. By paying attention to these cues, you can adapt your workouts, reduce the risk of injury, and keep progressing at a sustainable pace.
6. Consistency is the Key
While it may not be the most glamorous tip, staying consistent is crucial for the long-term success of your fitness routine. While it might seem easy to dive in and go hard from the beginning, maintaining a steady routine is what actually leads to lasting results. One great way to build consistency is by pre-planning your workouts on a calendar and crossing them off once you’ve completed them. This simple action reinforces commitment and helps you visualize progress. After all, is there anything more satisfying than crossing something off your list?! Scheduling workouts at the same time each day or finding ways to integrate fitness into everyday tasks—like taking the stairs or walking to the store—keeps you on track.
Ways to Stay Consistent:
- Pre-plan your workouts and mark them on a calendar
- Put your exercise clothes on first thing in the morning
- Set specific times for workouts each day to build a routine
- Track your progress with a fitness journal or app
- Incorporate fitness into daily tasks (e.g., walk or bike instead of driving)
- Find a workout buddy and FaceTime each other during workouts for added accountability (or move together!)
- Set reminders on your phone or calendar to keep you on track
- Find a podcast or playlist you love and save it just for your fitness sessions—it’ll keep you excited for your workouts!
7. Celebrate Progress and Track Your Achievements
When starting a fitness routine, it’s easy to focus only on the end goal. This can make it easy to overlook the small but important victories along the way. Lifting heavier weights, walking longer distances, or feeling more balanced and energized are all moments worth celebrating.
Noticing these small wins helps shift your mindset from viewing fitness as a chore to seeing it as something exciting and rewarding. As you gain strength, endurance, and confidence, you may start looking forward to your workouts rather than dreading them—this is a victory in itself!
Breaking the Cycle of Overwhelm
If you’ve made it this far and still feel unsure about where to start, partnering with a kinesiologist could be a fantastic option for you. A kinesiologist specializes in human movement and creates personalized programs to improve physical function and movement patterns. They assess your current capabilities and develop small, achievable goals that match your body’s current state. Kinesiologists at Bump create a non-judgmental, supportive environment to help you move better and feel better, no matter your starting point.
Conclusion: Your Fitness Routine, Your Pace
When a fitness routine feels impossible, the key is to start slow, listen to your body, and embrace small, consistent steps. Creating a routine that supports both your physical and mental well-being doesn’t require extreme goals or quick fixes. It’s about making sustainable changes that work for you and your lifestyle.
Building a strong support network is one of the best ways to ensure lasting success. Surround yourself with people who guide, encourage, and uplift you. A community that understands your unique challenges can make all the difference in keeping you motivated and on track.
Whether it’s a physiotherapist, a clinical counselor, a kinesiologist, or even a friend who shares your fitness goals, the support network you build will encourage accountability, provide motivation, and offer valuable insights. Working together, these professionals can help you reach new milestones while ensuring that your fitness routine aligns with your health needs and lifestyle.
As you move through your journey, remember that it’s not about achieving perfection—it’s about progress and consistency. With the right team by your side, you’ll be able to build a fitness routine in 2025 that strengthens both your body and mind for the long term.
~the Bump team
Bump Physio & Co. is a welcoming community of healthcare providers committed to transforming the way we approach pelvic health & other ‘socially taboo’ conditions. With clinics in New Westminster, Port Moody, and Langley, BC, we offer a range of services including pelvic health, physiotherapy, registered massage therapy (RMT), kinesiology, and clinical counselling. Our team is specially trained in Pelvic Health, Orthopedics, Obstetrics, Clinical Pilates, and Active Rehabilitation, providing personalized care to support you in all stages and phases of life.
Please follow us along on our socials @bumpphysio.co keep updated on all that is going on and for more information about how the Bump Community can help YOU!
References
Warburton, D. E. R., et al. (2006). “Health Benefits of Physical Activity: The Evidence.” Canadian Medical Association Journal, 174(6), 801-809.