How to start a new exercise regimen at any age

How to start a new exercise regimen at any age
YMCA — Global — Mar 2026 YMCA — Global — Mar 2026
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When you’re tackling a big project at work or at home, getting started is often the hardest part. The same is true for a new exercise regimen. Whether you’re young or old, long-term success boils down to tapping into your own personal motivation and then figuring out ways to stay engaged. 

Fitness isn’t one-size-fits-all

First things first. Scheduling a physical with your primary healthcare provider can go a long way in helping you set fitness goals that factor in your current age and fitness level. Are you aiming to train for a 5K, launch a consistent yoga practice to improve your flexibility, lose a few pounds or just be more active? Deciding exactly what it is you want to accomplish will determine the next steps you should take.

Remember, what’s right for someone else may not be what’s right for you. There’s no need to worry about what everyone else is doing. Just set achievable health targets you feel comfortable with.

Think about how exercise might realistically fit into your daily schedule and lifestyle. If free time is tight, look for opportunities to squeeze in short sessions at lunchtime, early in the morning, later in the evening or any other time that works for you.

Pick a lane

The U.S. Centers for Disease Control and Prevention recommends adults strive to get 150 minutes of brisk physical activity each week. What that looks like and how you go about achieving it is entirely up to you.

Finding an activity you enjoy and doing it consistently are key to creating a workout routine that sticks. Why force yourself to do an exercise you hate when there are so many other options to explore? Try everything on for size! If tennis doesn’t turn out to be a good fit, give squash or pickleball a go instead. Or switch gears entirely and sample standup paddleboarding, a spin class or Pilates. Just keep at it until you find something that resonates and work it into your weekly schedule.

Loop in a friend

Teaming up with an accountability partner like a friend, family member, co-worker or gym buddy provides a reason to get off the couch and out the door. Not to mention, it makes your workout a whole lot more fun. You might also consider signing up with a local league to participate in a team sport like volleyball, softball or soccer.

Keep an eye out for fitness groups and meetups that sound interesting. Who knows, you might discover a new love for wildflower hikes at a nearby state park or enjoy exploring the meditative mind-body connection of tai chi.

Pace yourself

Don’t expect instant results when starting a new exercise routine. Slow and steady wins the race. Take your time and measure your results on a weekly or monthly basis. After a while, it’ll be easy to see just how far you’ve come.

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