If You Haven't Worked Out in a While, Where Can you Start?
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From Dr. Morgan 🏃♀️
If it's been a while since you've exercised, the idea of getting back into a routine can feel overwhelming.
The good news?
You don't have to start with an hour at the gym.
Start with small movements that you can actually fit into your day.
⏱️ Short on Time? Add Movement to What You're Already Doing.
One simple idea is to incorporate a weighted vest into appropriate everyday activities—such as taking your dog for a walk, doing chores around the house or working in the yard.
You're already moving. The idea is to find ways to make some of that movement a little more intentional.
Start light and make sure a weighted vest is appropriate for you before using one.
🏋️ Don't Know What Exercises to Start With?
Try keeping it simple.
Two movements Dr. Morgan recommends as basic exercises to consider are:
Dead Bugs:
A simple core exercise that can help you practice controlled movement while lying on your back. (see below for more info)
Bodyweight Squats:
No equipment required—and you can easily modify the depth or use a chair for support as you get started. (see below for more info)
The goal isn't to crush a workout.
The goal is to start.
A few minutes of movement today is better than waiting for the perfect
time to begin.
If you're new to exercise, have an injury or have concerns about whether a particular movement is appropriate for you, check with an appropriate healthcare professional before starting.
You don't need a perfect schedule.
You don't need to do everything at once.
You just need to start somewhere.
One workout. One wellness session. One healthier choice. One day at a time.
Because your health deserves a place on your to-do list, too.
How to Do the Dead Bug
- Start on your back. Lie with your arms reaching straight toward the ceiling and your knees bent at 90 degrees, lifted over your hips.
- Engage your core. Gently tighten your abdominal muscles and keep your lower back comfortably pressed toward the floor.
- Move opposite limbs. Slowly lower your right arm behind your head while extending your left leg toward the floor.
- Return to the start. Bring your arm and leg back to the starting position, then repeat with your left arm and right leg.
- Keep it controlled. Alternate sides for 6–10 repetitions per side, breathing normally throughout.
Beginner tip: Only lower your leg as far as you can while keeping your lower back from arching. You can also move just your legs or arms until you feel comfortable coordinating both.
Why try it? The dead bug helps build core strength, coordination, and control—without requiring a gym or much time.How to Do a Bodyweight Squat
A bodyweight squat is a simple, equipment-free exercise that helps strengthen your legs and glutes while building functional strength for everyday activities.
- Start standing tall. Place your feet about shoulder-width apart, with your toes turned slightly outward. Keep your arms in front of you or your hands at your chest.
- Push your hips back. Bend your knees as if you're about to sit in a chair, keeping your chest lifted and your weight balanced through your feet.
- Lower with control. Go as low as feels comfortable while keeping your heels on the floor and your knees tracking in the same direction as your toes.
- Stand back up. Press through your feet and straighten your legs to return to standing. Squeeze your glutes gently at the top.
- Repeat. Aim for 8–12 controlled repetitions, resting as needed.
Beginner tip: Try squatting toward a sturdy chair behind you to help with balance and depth. Only lower as far as feels comfortable, and stop if you experience pain.
Why try it? Squats strengthen your legs and glutes and help support everyday movements like sitting, standing, and climbing stairs. Just a few minutes can be a great way to add more movement to your day!
