A beginner's guide to getting fit

Spring is the perfect season to kick-start or refresh your fitness routine. With longer days and warmer weather, it's easier to find the motivation to get moving and leave the couch behind.

If you're new to exercise or your workout routine took a back seat over the winter, there are a few key things to consider to ensure your fitness journey is enjoyable and safe.

To help you hit the ground running, here are some expert tips to get you started.

Have a health check

If you haven't exercised before or are taking up a more vigorous exercise routine, having a check-up with your health provider is a good idea. This can detect any health problems or issues that could put you at risk of injury during exercise.

Set realistic goals

If you haven't exercised for a while, you won't be able to walk out your front door and run 10 kilometres. Set an achievable goal – completing a five-kilometre fun run, for example – then look at how you can build up to it over time. Depending on your starting fitness levels, that might mean beginning with shorter runs or high-intensity walks to increase your cardio function. If you are heading back to the gym, work with a trainer to get a beginner programme with steps to increase your weights and repetitions as you get stronger. If you are looking at group fitness, opt for classes that cater to beginners.

Be comfortable

Getting the right shoes is essential to prevent soreness and injury. It's worth visiting a specialist sports shoe shop for advice on the best shoe for your chosen exercise routine. The key factors are comfort, grip, cushioning, support, protection and durability. An expert can help you decide what is most important for you and how to get the right fit.

Exercise clothing needs to be lightweight and breathable. Opt for fabrics such as cotton, polyester or spandex. Moisture-wicking fabric wicks away the sweat from the body to keep you dry during your workout. It can also help you stay cool while exercising during the warmer months. Ensure your activewear offers a full range of motion and is comfortable and supportive.

Eating and drinking

Drinking fluids throughout the day is essential for staying hydrated. You need to be even more vigilant about replenishing fluids during exercise, especially during the warm weather. Hydrating after a workout will help you recover better for your next session.

You should also eat a balanced diet to support your fitness programme. Carbs are great for fueling muscle before you workout, protein helps with muscle recovery, and healthy fats have been shown to help burn body fat and preserve muscle fuel, which will give you more energy.

You probably don't need expensive sports drinks if you stay hydrated, eat a balanced diet, and work out for an hour or less a day.

Make it social

Training with a friend makes exercise more enjoyable and you are less likely to miss a session because you won't want to let your workout partner down. Group fitness classes are also great for staying motivated. You tend to push yourself more than you would if you were exercising alone and you are more likely to finish the session.

Make exercise a habit

The best time of the day to work out is when you can do it consistently. If you are an early morning person, exercising when you wake up, before work or family start making demands on your time may work. Other people enjoy working out at lunchtime to break up the day, or you may want to blow off steam after work. Think about when your energy levels are highest. Parents may need to schedule exercise time around childcare or team up with a friend or neighbour to share childcare so you can both find time to work out.

Whatever time you pick, you need to create a routine and stick to it. Schedule exercise like you would any other appointment and don't cancel on your commitment to good health. Before long, working out will become a habit.

Listen to your body

When you start working out, you can expect to experience shortness of breath, sweating and aching muscles after exercising. This is completely normal. But if you feel pain during exercise, stop and rest before continuing. Pushing through the pain can cause injuries. Recovery is also important. Aim for at least three active exercise sessions a week but opt for a walk or some yoga or stretching on other days. If you feel excessively sore after you work out, you pushed yourself too hard. Dial back the intensity next time.

Warm up and cool down

Many beginners make the mistake of not warming up. Before any session, ensure that you warm up thoroughly and mobilise the areas that you will be using during the workout. Cooling down is also important because it helps your body return to its normal state. Do some light walking after aerobic exercise or stretching after resistance training. This will help improve your flexibility and reduce muscle soreness.

Try something new

Avoid getting bored with your exercise routine by trying something new. If you favour running, head to the pool for a different type of workout. If you usually work out in the gym, grab some weights or basic equipment and take it to your local park for a change of scenery. There are some fun dance workout routines available online – you will be too busy trying to get the steps right to get bored.

Track your progress

It will be easier to stay motivated if you see yourself getting fitter and stronger. Keep a journal of exercise distances and times and how you felt afterwards so you can see how much you have improved. Take progress photos or track your measurements or weight loss. Even better, use the fit of your clothes as a guide to how your body is changing.

Reward yourself

Look for ways to reward yourself for sticking to your exercise routine without ruining your progress. Booking a massage will also help your muscles recover and prevent injuries. Schedule time to watch your favourite TV show post-workout or head to the beach for a swim and a lie in the sun – these are good ways to rest while doing something you enjoy. Or you could treat yourself to some new exercise gear or a funky yoga mat.

Hopefully, these expert tips will motivate you to start regular exercise. Your body will thank you for it!