Start small, track how you feel, and pick one short routine you can stick with — consistency matters more than perfection.
The new year is a common time to begin exercising, but deciding where to start can feel overwhelming. Fitness professionals say the best first step isn’t a rigid schedule or a demanding class — it’s deciding why you want to move and paying attention to how your body responds.
Jenny Liebl, a trainer at the International Sports Sciences Association, recommends beginning exercisers make a short list of reasons they want to start, focusing on how they want to feel: less tired in the morning, more limber, or more energetic. Track those sensations as you try different workouts. “After you do a week or two of this, how is your sleep? How is your knee and back feeling?” she asks — using yourself as the benchmark instead of comparing to others.
1. Ease In: The Non-Workout Morning Routine (10 minutes)
Not everyone is motivated by the word “workout.” For some, a gentle set of movements done in bed or beside it removes the mental barrier and starts a positive daily habit.
- How long: 10 minutes
- What it’s good for: beginning to move, habit formation
- How often: start once per week; aim to increase as it becomes routine
Try a short sequence of neck rolls, shoulder circles, gentle spinal twists, hip openers and ankle pumps. The goal is to wake the body and prove to yourself that you can commit to a small block of time.
2. Move Better: Short Mobility Sessions (10 minutes)
Mobility blends flexibility and strength, helping you reach, bend and lift with more comfort. You don’t need long workouts to see improvement — the key is doing exercises through a full range of motion.
- How long: 10 minutes
- What it’s good for: feeling more stable and comfortable in daily movement
- How often: up to three times per week
Include controlled hip hinges, ankle mobility drills, thoracic rotations and slow lunges. Focus on quality of movement rather than speed or intensity.
3. Build Core and Posture: Intro to Pilates (10 minutes)
Pilates emphasizes core strength, alignment and a strong mind-body connection. You don’t need a reformer or studio class to benefit — many basic mat exercises are effective at home.
- How long: 10 minutes
- What it’s good for: core strength, posture, controlled movement
- How often: once per week to start
Simple moves like pelvic tilts, toe taps, single-leg stretches and gentle roll-ups teach breathing and spinal control. Start with fewer repetitions and focus on form.
4. Relax and Recover: Evening Yoga for Better Sleep (10 minutes)
Yoga can calm the nervous system, loosen tight muscles from desk work and help prepare you for sleep. A short, gentle evening routine can become a reliable way to close the day.
- How long: 10 minutes
- What it’s good for: relaxation, flexibility, sleep preparation
- How often: up to three times per week
Choose slow stretches, forward folds and restorative poses. Add a few minutes of deep breathing or a body-scan to settle the mind.
5. Stand Steady: Quick Balance Work (under 10 minutes)
Balance affects daily safety and independence, especially with age. Short drills can strengthen the systems that keep you steady on your feet.
- How long: less than 10 minutes
- What it’s good for: equilibrium, fall prevention
- How often: two to three times per week
Try single-leg stands, heel-to-toe walks, and controlled reaches. If you feel unsteady, hold onto a chair until your confidence grows.
Practical tips to make any routine stick
- Schedule it: Put a 10-minute appointment on your calendar — consistency beats intensity at first.
- Track how you feel: sleep, joint comfort and energy are useful measures of progress.
- Be patient: many beginners expect too much and quit. Use small wins to build momentum.
- Mix and explore: use the first month to try different short routines and notice what feels best.
“No matter what you do, if you do it consistently, that’s where you see results,” Liebl says. Starting with manageable, frequent micro-sessions can turn a New Year’s intention into a lasting habit without needing a dramatic overhaul of your life.
My name is Michele Jordan, and I am a certified Physical Education professional with a strong passion for health, movement, and quality of life.
I hold a degree in Physical Education and specialize in Pilates, functional training, and strength training for special populations. Throughout my professional journey, I have worked closely with individuals of different ages and physical conditions, always focusing on safe, effective, and personalized training approaches.
At Nutra Global One, my role is to contribute practical, evidence-based insights on physical activity, body conditioning, mobility, and healthy living. I believe that exercise should be accessible, adaptable, and sustainable — regardless of age, limitations, or fitness level.
My mission is to help people move better, feel stronger, and improve their overall well-being through consistent habits, proper guidance, and a balanced approach to health and fitness.