Starting an Exercise Routine: A Beginner's Guide for Better Health

Physical activity is one of the most effective ways to improve your overall health, yet nearly 80% of American adults don't get the recommended amount of exercise. The good news? You don't need a gym membership, expensive equipment, or hours of free time to get started.

The CDC recommends at least 150 minutes of moderate-intensity aerobic activity per week—that's just 30 minutes a day, five days a week. Walking briskly is one of the best forms of exercise, and it's completely free. Start with 10-minute walks and gradually increase your duration and pace.

Strength training is equally important, especially as we age. Simple bodyweight exercises—squats, push-ups, lunges—can be done at home with no equipment. Aim for two sessions per week that work all major muscle groups. If you have access to resistance bands or light dumbbells, even better.

Before starting any new exercise program, consult with your healthcare provider, especially if you have existing health conditions. At Essen Health Care, our primary care doctors can help you develop a safe, personalized exercise plan that fits your abilities and goals. Many of our locations are in walkable neighborhoods—consider walking to your next appointment as your first step toward a more active lifestyle.