How to start exercising properly in adulthood

Physical activity is important for maintaining health at any age, but our body's needs change over the years. Starting to exercise in adulthood is a great way to improve your health, strengthen your cardiovascular system and keep your joints flexible. However, it's important to approach it with caution and take your body's specific needs into account. In this article, we'll look at how to organise exercise in adulthood, breaking down the advice into four key topics.

Assess your health before you start exercising

The first step to starting to exercise in adulthood should be to assess your health. Even if you feel fine, consulting a doctor is an important step, especially if you have chronic conditions such as hypertension, diabetes or arthritis. A physical examination will help determine which exercises are right for you, as well as identify limitations that should be considered.

This also involves assessing your current fitness level. Basic tests for endurance, flexibility, and strength can provide insight into the best starting point. For instance, if you haven’t exercised recently, beginning with light aerobic activities like walking, swimming, or even running after 50 can be an excellent way to ease into regular physical activity.

Choose the right types of physical activity

Choosing the right type of exercise is key to successful exercise in adulthood. Intense exercise or running is not suitable for everyone. The following types of activity can be a good place to start:

1.  Walking: It is accessible, safe for joints and improves cardiovascular function;
2. Swimming: Great for those with joint or spinal problems;
3. Yoga and Pilates: These activities help strengthen muscles, improve posture and increase flexibility;
4. Strength training: Moderate exercises with dumbbells or your own body weight can help strengthen muscles and maintain bone mass;
5. Stretching: Flexibility exercises help avoid injuries and improve joint mobility.

It's important that exercise is enjoyable. If you don't like the fitness room, try a group exercise class such as dancing or stick walking.

Make a workout plan and increase the load gradually

One of the key mistakes beginners make is trying to achieve quick results. In adulthood, it's important to avoid overexertion and overloading, which can lead to injury. Make a workout plan, starting with light loads. For example, if you start walking, start with 15-20 minutes a day 3-4 times a week, gradually increasing the duration and intensity.

Stick to the principle of gradualism. Add loads as your body adapts, and don't forget to rest. Recovery between workouts is important to prevent overload and stay motivated. Include active rest days such as outdoor walks or light stretching.

Summary: The key to success is regularity and paying attention to your body

Exercising in adulthood has many benefits, including improved health, reduced stress, and increased quality of life. However, it's important to remember that regularity is key. Even small but consistent efforts will lead to significant improvements over time.

Remember to listen to your body. If you feel fatigue, pain or discomfort, give your body time to recover. Any signals that indicate overexertion should be a reason to consult your doctor. Starting to exercise in adulthood is not just a step towards health, but also an opportunity to discover new activities, improve your mood and boost your confidence. The main thing is to start with a sensible approach and take into account your individual characteristics.