Why right now is an amazing time to get (back) into exercise — and where to start
Back to school vibes, bb!
In New York City, where I live, it’s the first day of school. There was the traditional slight chill in the air early this morning; the traditional series of small disasters last night (nightmares, accidents, wired parents unable to get back to sleep for several hours after dealing with said nightmares and accidents); the traditional gigantic grocery bags full of Clorox wipes and composition notebooks, too heavy for most small children to haul into the school building on their own. I’ll admit there were also the traditional tears from certain people in our family, both small and large.
The best part, though, and one we can all enjoy regardless of age, or parenting or educational status: the back-to-school energy.
Ask any trainer, fitness coach, or studio owner, and I’d be very surprised if they didn’t tell you that the three busiest times of year are January, May, and right now. You can, of course, imagine the toxic, diet-culturey reasons January and May are popular times to get going on an exercise program. But ohhh, September! September is unmatched. It’s pure. It’s about getting back into a reliable, sustainable routine. It’s about feeling the inspiring possibility and energy of a new school year, even if nothing about your current life has anything to do with school.
IMHO, if you’ve been waiting for the right time to get started on an exercise routine, or get back into one, or even just dip a toe into the fitness waters and see how they feel, this is an amazing one. And yes, that’s even true if you’re still feeling exhausted and burned out from wrapping up summer things and getting yourself or others set up for the school year. Guess what helps you manage fatigue and stress!
Where to start? Think small. Yes, I know you may be tempted to be ambitious right now — but do not bite off more than you can chew long-term. Start with the smallest possible amount of exercise that helps you feel good in truly any way, whether that’s a bit of extra energy, a few aches and pains worked out, or even just a small sense of accomplishment. Honestly? Maybe that’s where you stay, for a while or for good. Or, maybe you start there and build on if that’s what feels right.
A few more specific ideas, if it helps:
If the weather is stunning where you are: Go for a walk! You pick the style: slow and short, fast and medium, a long walk with alternating bursts of power-walking and slow walking. Any amount counts, any pace counts. Listen to a great podcast, or just take in the sights and sounds around you. If you’ve been wanting to get into running, it’s also a wonderful time to consider starting a Couch to 5K program. There are some great apps for this — you can listen to music or anything you like on your phone, and the app will give you a little audio cue to start jogging, or go back to walking.
If you’re joining a new gym and feeling intimidated: Check in at the gym and head straight to the stretching mats. Do whatever stretches you can think of while you subtly look around and get the lay of the land. Figure out where the machines are, the dumbbells, the treadmills. Truly, if all you accomplish on day one at a new gym is just walking in the door and getting a tiny bit more comfortable with the space, you’ve crushed it.
If you’re hoping to get started on resistance training: Pick five basic exercises — maybe squat, push-up, plank, lunge, and reverse fly — and do 5-10 reps of each, then repeat once or twice if you have time. (For hold exercises like planks, maybe you aim for 15–30 seconds, or whatever starting point feels reasonable.) Remember that any version of an exercise “counts”: Standing up from a chair and sitting back down is a squat! Holding onto a sturdy table while you lunge is still a lunge! And a gentle reminder that there are many ways to do a push-up:
If you just need someone to tell you what to do: While online exercise programs can be a real landmine for messed-up messaging about bodies, there are some really solid ones out there that make it super-easy — start the video and go. While it would be very nice if they’d add some body diversity to their roster of coaches, I love Peloton’s strength, Pilates, and barre classes. I am biased as someone who has done work for Nike (insert plug for the excellent, free perinatal program I helped make for them, Nike (M)ove Like a Mother, here!), but Nike Training Club is also great. I know
is a big fan of Lauren Leavell’s online platform Leavell Up. And PS Fit (formerly known as Fitsugar or Popsugar Fitness, I think?) has an absolutely wild amount of free videos on YouTube, though you’ll encounter some “calorie burn” messaging here and there, so be warned. By the way: If you have an online program you really love, please drop it in the comments so others can try it out.Of course, trainers are very helpful too! If you’re new to a gym, you may be able to do a personal training session for free. While they’ll certainly be hoping to sell you a package of sessions, you can ask to use the time to get to know the equipment and learn some basic exercises you can do on your own.
If you’re injured, or if any kind of pain is holding you back from exercise: Now is the perfect time to schedule an appointment with a physical therapist, or find a new one if you aren’t seeing progress. A plug here for my current consulting client, Hinge Health, which offers an excellent digital musculoskeletal clinic and exercise therapy (among other tools!) via an easy-to-use app, if you have access to it via your insurance or employer.
Wherever you decide to start (or restart), keep it small, keep it doable, keep it sustainable. Remember, we’re not letting what’s “optimal” get in the way of what’s manageable. Focus on how good you feel afterwards, whether physically or mentally. And enjoy those delicious September vibes.
Let’s keep going!
xo
Anna
Regarding personal training (which I started due to my insecurity about doing strength work correctly): My trainer is not an anti-diet, weight inclusive guy. Before I started working with him, I told him that I was working with him to get stronger but I didn’t want to discuss weight, burning calories, etc. He has honored that request fully and is still super encouraging, helpful, and positive about my work with him.
Lift with Sohee is great for intermediate-advanced folks who want a program that offers both in home and gym versions and she doesn't use before & after photos. Monthly workouts for I think $30 a month.
Right now I also like the 10 minute core program from getmomstrong for $9.99 a month. It's geared toward pregnant or postpartum folks but I think others could find it useful too. Don't love that she uses before and after photos and shows her kids online all the time.