Regular physical activity can improve fitness, strengthen muscles and support overall health, but an effective exercise routine depends on consistency, appropriate training and adequate recovery rather than pushing the body to its limits.
The World Health Organization (WHO) recommends that adults aged 18 to 64 undertake at least 150 to 300 minutes of moderate-intensity aerobic activity each week, alongside muscle-strengthening exercises on at least two days. Children and adolescents have different recommendations, with an average of at least 60 minutes of moderate-to-vigorous physical activity a day for those aged 5 to 17.
For beginners, the priority should be developing a routine that fits their abilities and can be maintained over time.
Start with a realistic plan
Before choosing exercises, consider your fitness level, schedule and reasons for becoming more active. Some people want to improve endurance, others want to build strength, while others are looking for ways to incorporate more movement into daily life.
Choose activities that fit your circumstances. Walking, cycling, swimming, dancing and recreational sports can all contribute to physical fitness.
Set aside a regular time for exercise, but do not assume that morning or evening sessions are inherently better. The most suitable time is one that fits your routine and allows you to exercise safely and consistently.
WHO guidance emphasises that some physical activity is better than none and recommends gradually increasing activity levels when starting from a low baseline.
Combine aerobic activity with strength training
Aerobic activities such as brisk walking, swimming and cycling improve cardiorespiratory fitness and endurance. Strength training, meanwhile, helps develop and maintain muscle strength.
A balanced routine can include both types of exercise rather than concentrating exclusively on one.
Bodyweight exercises, such as modified push-ups and squats, can help beginners develop strength. People using weights should select manageable loads, learn the correct technique and increase the difficulty gradually.
Exercises should be appropriate for the individual’s ability. Performing numerous exercises for every muscle group is not necessary when starting out, and training should not cause persistent pain.
Strength training can support general health and physical function, while regular aerobic activity provides additional cardiovascular benefits.
Warm up and cool down
A warm-up prepares the body for exercise by gradually increasing activity levels. Depending on the planned session, it may include several minutes of easy walking, gentle cycling or movements related to the main activity.
After exercise, a gradual reduction in intensity can help the body return towards its resting state. Gentle movements and stretching may also form part of a cool-down routine.
However, a cool-down should not be presented as a way to keep burning calories after a workout, and stretching does not guarantee that muscle soreness will be prevented.
Increase activity gradually
People who are new to exercise should begin at a comfortable intensity and increase the duration or difficulty as their fitness improves.
Trying to do too much too soon can contribute to excessive fatigue and injuries. The aim is to establish a manageable routine, not to make every session exhausting.
Recovery needs vary according to the type of exercise, its intensity and an individual’s fitness level. Hard training sessions may require more recovery time than gentle activities such as walking.
Rest, adequate sleep and variation in exercise can help people maintain a routine without placing unnecessary strain on their bodies.
Stay hydrated during exercise
The body loses fluid through sweating, particularly during prolonged exercise or in hot and humid conditions. Replacing those fluids helps maintain normal body function.
Drink water regularly and pay attention to thirst, the duration of exercise and the surrounding temperature. Longer or more demanding sessions may require a more deliberate hydration plan.
There is no single water intake that suits every workout. The amount needed varies with individual circumstances, so rigid rules based on a fixed number of ounces or minutes should not be treated as universal requirements.
Anyone who experiences dizziness, unusual weakness or feels unwell during exercise should stop and rest. Persistent or severe symptoms warrant medical attention.
Focus on long-term health
Exercise can support weight management, but changes in body weight vary between individuals and depend on several factors, including diet, activity levels, sleep and health conditions. A particular exercise programme cannot guarantee a specific result within two weeks.
For young people, physical activity should support healthy growth, fitness, strength and wellbeing rather than restrictive eating or rapid weight loss.
The WHO advises that regular movement benefits physical and mental health across age groups. Activities that are enjoyable, suitable for an individual’s abilities and easy to maintain can help make exercise a lasting part of everyday life.
