How to start exercising at home after a long break
If it has been a while since you moved much, the hardest part is usually the first week, not the tenth. The trick is to make the first step so small that it is easy to say yes to, and to build from there. This is general fitness advice, not medical advice.
Start where you are, not where you were
A common mistake is to begin at the level you left off. Your body has changed, and so has your week. Begin with five minutes, seated if that is more comfortable, and see how it feels the next day. You can always add a little.
If you have a health condition, or you have had a fall or felt dizzy in the past year, talk to your doctor before you start.
Make it easy to begin
- Keep a sturdy chair clear in the room you already sit in.
- Put your shoes or slippers by that chair.
- Pick a time you already sit down, such as after breakfast or with the afternoon kettle.
- Aim for “I moved today”, not “I moved for twenty minutes”.
Short, regular sessions do more for you than one long one you dread. A five-minute walk in place and a couple of chair moves is a real session.
A simple first week
- Day 1 to 3: five minutes, seated or standing with a chair beside you. Walk in place gently and do a few sit-to-stands.
- Day 4 to 7: when it feels easy, add two or three minutes, or one more move.
- Keep two rest days. Rest days are part of the plan, not a failure.
Build the habit, then the length
The 12-week plan in Good Footing starts gently and grows week by week, so you are not guessing how much to add. Each session is led by a voice, so you can listen and move without watching a screen.
You compare only with yourself, at your own pace. That is the whole idea.
When to go slower
Stop if anything hurts or you feel dizzy. Feeling a gentle effort is fine; sharp or lasting pain is not. If a move does not suit you, leave it out and try another. Walking and chair moves both have easier versions.
A note on weeks, not days
Some weeks will be good and some will not. A missed day is not a lost streak; there is nothing to lose. Start again the next day you can. For more help with the app, see Support.