We all know exercise has a number of benefits for us; it’s great for releasing stress, maintaining mental clarity, and, of course, keeping physically fit, but many of us struggle with where to start when it comes to working out. Below are common questions people have before starting a new exercise routine and some helpful tips that will help you prepare to begin your fitness journey.

As always, be sure to consult your physician before beginning any new exercise routine.

What should I wear?

Most exercise programs do not require specialized clothing; however, it is important that you wear clothing that is comfortable and allows you to move freely. Footwear should be comfortable, fit properly, and be appropriate for the activity you have selected – don’t wear open-toed shoes to go for a run. If exercising outdoors in cold weather, make sure to dress in layers so that you can remove some once your body heat increases from your workout. This will help to prevent overheating.

When exercising outdoors, also remember to always wear adequate sun protection like sunglasses, hats, and sunscreen with an SPF of 30 or higher (yes, even if it’s not sunny out).

What should I eat?

Proper nutrition is an important element to any exercise program. Our bodies need food to produce the energy needed to perform work and carry out daily activities. In order to determine how many calories your body needs on a daily basis, you will need to calculate the number of calories you burn at rest according to your age, height, and weight. This will give you your BMR or basal metabolic rate. There are several calorie calculators online that can help you determine your BMR and even help you calculate your caloric needs based on your activity level. If you are trying to lose weight, you will be aiming to create a caloric deficit or burn more calories than you consume. If you are trying to gain weight you will be aiming to consume more calories than you burn.

It is important to also consider the kind of foods you are consuming to get those calories. You should aim to maintain a balanced diet of protein, grain, fruits, and vegetables in order to allow your body to perform at its best. A good rule of thumb is to ensure you get 45–65% of your daily calories from carbs, 20–35% from fats and 10–35% from protein. Macronutrient calculators available online can also help you figure out how many of each macronutrient you need to consume based on your personal details.

Also, make sure to drink enough water every day, especially when you are exercising. You can calculate how many ounces of water you need to drink based on your body weight and activity level here.

Does it matter when I eat?

Ideally, you should not eat a large meal immediately before exercising. Wait at least 30-60 minutes after eating before you begin exercising; or better yet, time your meals so you have the energy to exercise before eating a meal.

When should I exercise?

You should work out at whatever time is most convenient for you. While some people find that exercising too close to bedtime leads to interrupted sleep, it is important to try out different times and find out what works best for your body and your schedule.

How often should I exercise?

You should aim for at least 150 minutes of moderate-intensity physical activity per week. If you are a beginner, start by incorporating exercise into your routine gradually, and then increase the frequency and intensity of your workouts as you build your strength and your fitness goals evolve. A good place to start is by simply walking for 20 to 30 minutes a day, whether it’s on a treadmill or just around your neighborhood (or even in place in your home) walking is a great low-impact cardio exercise. If you find that you can’t walk for a full 20 minutes, aim for four five-minute walks throughout the day — it doesn’t matter how small you start as long as you keep going!

Should I exercise indoors or outdoors?

This is a personal preference, however, controlling for environmental factors such as temperature, humidity, airflow, and lighting may affect your comfort and motivation while exercising. In some areas of the country, outdoor air quality and issues such as smog may be a consideration. Since exercise can result in an increased heart rate, an increased rate of breathing and, on occasion, an increased need to cool the body’s temperature through perspiration, exercising indoors may be less taxing for you. Exercising indoors lets you monitor your response to the exercise being performed without the need to also adjust to a changing environment.

When exercising outdoors, your body will be responding to the air temperature and humidity. When it is too cold, you may become chilled while performing your warm-up phase. When it is too hot, you may become overheated and unable to complete your training phase.

Be aware of how changes in temperature and humidity affect you in your daily activities. If humidity increases your discomfort, consider exercising in a controlled-climate setting. If you choose to exercise outdoors, remember the changes you experience in your heart rate, breathing rate, and perspiration may be more pronounced than those you experience when you exercise indoors.

How can I measure the intensity of my workout?

Exercise intensity is a subjective measure. When you are first starting an exercise program, it will take less effort to reach a moderate intensity of exercise. Here are some ways to gauge moderate-intensity exercise:

  • Your breathing significantly quickens, but you’re not completely out of breath.
  • You develop a light sweat after about 10 minutes of activity.
  • You can carry on a conversation, but you can’t sing.

A more objective measure of exercise intensity is to see how fast your heart is beating.

First, you will need to determine your maximum heart rate by subtracting your age from 220. For example, if you are 50 years old, your maximum heart rate is 170 (220 minus 50). This is the maximum number of times your heart should beat per minute during exercise.

Now you need to determine your target heart rate for the exercise intensity you want to achieve.

  • Moderate exercise intensity is 50 to 70% of your maximum heart rate. Therefore, the 50-year-old would have a target heart rate between 85 and 119 beats per minute.
  • Vigorous exercise intensity is between 70 and 85% of your maximum heart rate. Therefore the 50-year-old would have a target heart rate between 119 and 145 beats per minute.

What exercises should I do?

There is no one answer to what exercises you should be doing to reach and maintain your desired fitness level. You should do the workouts that you enjoy and are capable of performing consistently so that you can maintain your routine. For help designing your own personal exercise routine, check out the Big Fat Reference Guide.