Exercise tips: Here's how to start your fitness journey, from the couch to 5k, one step at a time

Health benefits of jogging: Begin your fitness journey with gentle activities such as brisk walking or light jogging. Gradually increase the intensity and duration of your workouts to avoid injury and burnout (Image: Canva)

In the comfortable arrest of the couch, laziness can often find a welcoming home. The desire to relax, accompanied by the siren song of sedentary living can make you lazy. Yet, beyond the cushions lies a world of possibility, where movement not only invigorates the body but also nurtures the mind and soul. The decision to embark on a journey from couch to 5K represents a transformative step towards starting a lifestyle of wellness.

Our sedentary lifestyle, marked by prolonged periods of inactivity, can lead to a myriad of health issues, both physical and mental. From weakened muscles and joints to increased risk of chronic diseases, the consequences of abstaining from physical activity are far-reaching. Moreover, the toll on emotional well-being cannot be overlooked, as feelings of lethargy and stagnation contribute to a sense of dissatisfaction and disconnection from oneself.

It is time to embark on a fitness journey. Discover 10 ways:

Set realistic goals: Begin your journey by setting achievable targets that gradually increase in intensity. Break down your goals into manageable milestones, celebrating each victory along the way. According to the American Heart Association, setting realistic fitness goals can improve adherence to exercise programs and increase motivation.

Consistent routine: Consistency in exercise habits can lead to long-term benefits and better fitness outcomes. Research published in the Journal of Behavioral Medicine suggests that consistent exercise routines are associated with improved physical and mental well-being.

Find a partner: Partnering with a friend or family member who shares your fitness goals can provide valuable support and motivation. Having someone to hold you accountable can help you to practice regularly and improve your performance. Studies suggest that those who exercise with a partner show greater adherence to their workout routines compared to those who exercised alone.

Start slow: Begin your fitness journey with gentle activities such as brisk walking or light jogging. Gradually increase the intensity and duration of your workouts to avoid injury and burnout. Starting slowly allows your body to adapt to exercise stressors, thus reducing the risk of overuse injuries.

Include strength training: Strength training exercises are vital for building muscle and improving fitness. Focus on exercises that target major muscle groups, such as squats, lunges, and push-ups. Research suggests that regular strength training can improve muscle strength, endurance, and functional capacity.

Eat well: Maintain a balanced diet rich in nutrients to support your fitness journey. Prioritise whole foods such as fruits, vegetables, lean proteins, and whole grains to fuel your workouts and promote recovery. Proper nutrition is essential for optimising exercise performance and enhancing recovery.

Stay hydrated: Drink plenty of water throughout the day to stay hydrated and support optimal performance during workouts. Carry a water bottle with you and sip regularly, especially during exercise. Dehydration can impair exercise performance and increase the risk of heat-related illnesses.

Listen to your body: Pay attention to how your body feels during and after exercise. Take rest days when needed and focus on recovery to prevent injury and burnout. Overtraining can lead to fatigue, decreased performance, and increased risk of injury, so it's essential to listen to your body's signals and adjust your workouts accordingly.

Track your progress: Keep track of your workouts, distance covered, and improvements over time. Use a fitness app or journal to monitor your progress and stay motivated. Self-monitoring techniques such as tracking progress can improve outcomes.

Stay positive and persistent: Maintain a positive mindset and believe in your ability to reach your goals. Use setbacks as learning opportunities and keep pushing forward with determination and persistence.