How to Start Exercising: A Beginner’s Guide to Building Healthy Habits
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When you’re new to exercise, it’s easy to think you need to “go hard” for it to count. In reality, research shows that even small amounts of movement - like 15 minutes of brisk walking - have real health benefits (1). The key is to begin at a pace that feels manageable and build gradually over time.
Movement isn’t something you’re either good or bad at. It’s a skill that develops with practice. Starting where you are - instead of where you think you should be - makes movement more sustainable.
The Power of Feeling Good
Here’s what matters: exercise should feel supportive, not punishing (2). When movement creates positive feelings - even small ones - it increases the chances that you’ll want to do it again.
Scientists call this an “upward spiral” (3). Positive experiences expand your mindset and make it easier to take another healthy step. Over time, those small positive moments build resilience, confidence, and even stronger habits.
It works like this: You take a 10-minute walk and notice you feel a little calmer or more energized. The next day, you choose the stairs instead of the elevator. That feels good, too. Each positive experience increases the chances that you’ll repeat the behavior. Before you know it, moving your body becomes easier and more natural.
Instead of focusing on weight loss or changing how you look, pay attention to how movement makes you feel—more energy, less stress, better sleep. When exercise is connected to feeling better, you’re far more likely to stick with it.
What Counts as Exercise?
You don’t need to become a “gym person” or run a marathon. Movement shows up in many forms - and all of it supports your health.
These activities count as exercise:
Playing actively with kids or pets
Gardening and yard work
Cleaning the house (turn on music and make it a dance party!)
When you start noticing movement in everyday activities, exercise feels less intimidating and more accessible.
Adding Movement to Your Day
One of the biggest barriers people report is lack of time (1). The good news is that movement doesn’t have to be separate from your life - it can be built into routines you already have.
Here are some approachable ways to begin:
Park farther away from store entrances
Walk while you’re on the phone
Pair movement with something you enjoy, like listening to a podcast during a walk
These strategies don’t require extra hours in your schedule. They simply make use of time you’re already spending.
In addition to building movement into your routine, small changes in your environment can make it even easier to follow through.
Set yourself up for success:
Lay out your workout clothes the night before
Keep a resistance band or light dumbbells near your couch or desk
Reach out to someone you've been meaning to catch up with and propose a "walk and talk"
These small steps reduce friction and make movement feel like a natural part of your day.
Start This Week
Here’s a simple starting plan:
Choose one small action from this list.
Decide when you’ll do it this week.
Keep the intensity low enough that you can repeat it.
Notice how you feel afterward.
That’s it.
You’re not training for perfection. You’re practicing consistency.
Movement doesn’t have to start with motivation. It can start with one small, doable step — and grow from there.
Samantha Patterson, CHES®, is a certified Health Education Specialist and summa cum laude graduate from Arizona State University’s College of Health Solutions. She shares approachable, evidence-based guidance for building sustainable health habits that are realistic, flexible, and supportive of everyday life.
Jones, M., Bright, P., Hansen, L., Ihnatsenka, O., & Carek, P. J. (2019). Promoting physical activity in a primary care practice: Overcoming the barriers. American Journal of Lifestyle Medicine, 15(2), 158–164.
Cook-Cottone, C. P. (2015). Incorporating positive body image into the treatment of eating disorders: A model for attunement and mindful self-care. Body Image, 14, 158–167.
Garland, E. L., Fredrickson, B., Kring, A. M., Johnson, D. P., Meyer, P. S., & Penn, D. L. (2010). Upward spirals of positive emotions counter downward spirals of negativity: Insights from the broaden-and-build theory and affective neuroscience on the treatment of emotion dysfunctions and deficits in psychopathology. Clinical Psychology Review, 30(7), 849–864.
