What Can I Do for a Beginner Exercise Program?

Posted on Oct 12th 2010 11:00AM by Liz Neporent

Filed Under: Fitness, Fit or Fiction, Walking

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Is it possible to get in shape when you are really far gone? -- Sarah, New Jersey

I really appreciate getting this question because it seems like a lot of fitness information out there is meant for the person who is already exercising. For a newly minted novice, a quarter mile may as well be a 100-mile trek. If you're at this point, it's OK to consider lacing up your walking shoes to a victory -- because it is!

I think too many fitness plans ranked in the beginner category are lofty and thus discouraging. So here, I've come up with an ultra-basic workout schedule with the ultimate goal of completing a two-mile walk. If you're starting from absolute zero (i.e., you're overweight, you're sedentary and you haven't worked out in years), expect it to take you six to eight weeks to make this one happen, and when you do, shout "woo hoo!" You should feel proud when you accomplish this.

In fact, you may be starting from minus one, so if takes you longer than that, that's OK, too. Just stick with it and do as much as you can every day, even if it's just a tiny bit. I promise you, consistency is what will get you to the finish line. I chose a two-mile walk as a good starter goal because it's within the grasp of most people and doesn't require joining a gym or buying a lot of fancy equipment. Fewer barriers equals fewer excuses not to at least try.

All you need is a decent pair of walking shoes, a measured course, and a stopwatch or sports watch with a chronograph. If you're a woman, wear a sturdy, supportive sports bra, too. Dress appropriately for the weather, of course. You don't have to break the bank for the walking shoes; pass up the shelf with the $100 to $200 models and opt for something in a more modest price range. Most shoes that cost around $40 to $50 should offer you enough support and cushioning to get you through this program without feeling aches and pains. However, be advised that most people experience some muscle pain and mild discomfort in the first few days when their muscles are waking up after a long layoff.

Consider doing your walks at a local running track or park path with distance markers to make it easy to keep track of your distance. If neither is available, drive around a quiet area in your neighborhood and note quarter-mile landmarks on your odometer until you have measured off two miles. (If even that isn't feasible, that's fine, too. Just assume that in the beginning, a quarter mile is equal to about six minutes.) Oh, and keep a journal. It's motivating.

To start, walk a quarter of a mile and time it. Try to walk almost every day of the week noting the time and the intensity. (It's OK to miss a day here or there.) Aim for a moderate intensity: On a scale of one to 10, where 10 is the hardest workout you can imagine, you want your session to feel somewhere between five and eight. When you evaluate intensity, consider how hard your heart is pounding, how deeply you're breathing, the pressure on your joints and the overall difficulty of accomplishing the task. The time it takes you to complete the distance will gradually drop as you get fitter.

Once you can walk a quarter mile at a five or lower intensity at least three days in a row, increase to a half mile at least one to two days of the week. After that, gradually increase the number of days you can do half a mile, until you can walk that far every single workout. When you can do half a mile at a five intensity or lower at least three days in a row move up to three-quarters of a mile at least one or two days a week and so on until you can complete the two miles. Stick with a five-days-a-week minimum schedule.

At around week three of this program, consider adding a two- to three-days-a-week basic strength-training program. It doesn't have to be anything fancy, just something that hits all the major muscle groups and works on overall body strength and tone. There will be plenty of time for fine-tuning later. You should also consider taking a good look at your eating habits. I'm not a huge fan of diets, but I do think everyone can benefit from a nutritional tune-up. In most cases, just monitoring portion control and making an effort to eat plenty of fruits and veggies will get you better results than the latest whack-a-doodle diet.

I hope this inspires you to spring up off the couch and get moving. Those of you who have been there, what further tips do you have to share for those just taking their first steps towards a healthier lifestyle? The best motivation usually comes from those who have succeeded! Post your comments here or tweet them please.

More Stories to Get Started:
The 15-Minute Weight Workout
Tips on Starting a New Diet
Get Good Shoes
Find a Good Sports Bra

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Tags: 2 mile walk, beginning a fitness program, fit-or-fiction, walking, walking program, walking tips, weight loss tips

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Reader Comments (Page 1 of 1)

Pat 10-12-2010 @ 9:35PM

This is true. I started three weeks ago just doing 10 minutes , 4-5 days a week,on the treadmill at work. Now I either walk the treadmill or walk at a local park and yesterday I completed my first mile walk. I walk at least 20-25 minutes per day and if the weather is not agreeable, I turn a music channel on in my bedroom and dance for 25-30 minutes. I have cut out all white foods (Bread, pasta and potatoes) and switched to whole wheat, sweet potatoes and extra veggies with my meals. I have lost over 15 lbs and this is a first for me. I still have 50 pounds to go. I am starting a beginners Zumba class next week and hope to reach my goal within 6 months.

slinky 10-12-2010 @ 10:14PM

YAY, PAT!!!!!

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Sissy 10-12-2010 @ 10:06PM

Don't give up! You can improve your fitness level if you're determined and patient. When I was recovering from heart failure, I was below ground zero. My doctor sent me to a therapeutic pool where a therapist had me walk across the pool. If you have access to a pool, you can do this and the water provides enough resistance so that you work hard on a very short walk. On day two I went into deeper water and moved my arms more. Each day you'll get stronger and be able to do more. This article has very good advice.

ashleigh 10-12-2010 @ 10:30PM

I would also recommend that people wear a pedometer from the moment they awaken in the morning to the moment they fall asleep at night, that way they'll know how far they've walked each day... Aim for 20,000 steps in a day, just while running errands and doing life and working, as it all adds up, and then go for a walk for the rest of it, to all add up to 20,000 steps... I hear that 20,000 steps equals 2 miles... And 2 miles a day won't have to all come in one walk, but as part of all your days movements!

Sally 10-13-2010 @ 8:03PM

What a refreshing article! So much more encouraging than the typical overzealous plans that are beyond the ability of someone who is overweight and hasn't been exercising.

I watched my 10 year old granddaughter gain quite a bit when her MD told her she should not spend time outside playing for several months while they were stabilizing her allergies, and how quickly she lost the weight when the pollen count went down and she was able to get back to just normal childhood playing in the back yard. THEN, my daughter was injured in an auto accident and was laid up for about 3 months...again, just not doing her normal physical activities, she put on 20 pounds in just a couple of weeks.

Armed with these examples and this encouraging article, I'm going to start a walking program and am looking forward to seeing a lower number on my scale soon! Wish me luck!!!

Bill 10-13-2010 @ 1:10AM

Last year, after 4 years post divorce I got really tired of the extra baggage I was carrying around my gut, tired enough to get out of my computer chair and do something about it.

What worked really well for me was, I bought Michelina meals and ate just those 3 times a day, and supplemented them with blueberries or other fruits and veggies throughout the week.

Then I started walking, little by little I worked up to 4 miles a day in 40 minutes. In about 6 weeks I dropped 20lbs!

After that I joined a local gym and started doing some moderate weight training, because while aerobics wil burn fat, weight training burns carbs. It also sculpts the muscle mass you are starting to see more of and as the muscle mass increases, the metabolism rises.

I will tell you this, once it got Texas hot, I stopped and my eating habits got bad again, I put some weight back on, and now I'm taking the precise steps I did before and beginning to see the difference again.

Above all, do what you can and just push yourself a little more each day. I did this with both walking and weight lifting and I never had any severe muscle or joint pain. It isn't about proving how tough you are, but about getting and staying healthy!

GT 10-13-2010 @ 5:36AM

One thing to remember is that if you've neglected your body for 5 or 10 years it may take a few years to get back in shape. Ignore the commercials on TV that promise fitness in 2 weeks! Even if it takes years to loose the weight it took years to gain, every day you decide to move forward or fall back. Even though it may take a while to get back in shape you'll feel the positive effects soon after you start putting in the time. Also, try to think of eating as refueling, not entertainment... The only one that can take care of your body is you! It will be the best investment you ever make! You go girl!

SJM 10-13-2010 @ 6:05AM

Great advice. This is how I started last January at 205 lbs, and I live in Vermont! Focus on one day at a time. Don't think about next week, next month, or whatever. When the weather got warmer here, I dusted off my kid's old bike and started the same slow process with cycling and built up gradually with that. Of course, getting control of what you put in your mouth is really important too. I've now lost 70 lbs and I'm in the best shape of my life at 51 yrs old. It's about baby steps. It doesn't happen overnight. YOU CAN DO IT!

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