Fitness starts here! Do a little each day, appreciate the progress and trust the process

If you’re always starting and stopping on your fitness journey, we’re here with some super simple tips to stick with it this time. You can do it.

Quick Read:

  • Fitness goals are important, but try not to get obsessive about it. Be realistic and kind to yourself.
  • You are allowed to have rest days, so don’t aim to go from zero to hero overnight!
  • Going from couch to being fit is a journey, so be flexible with your fitness routines.

I’m not fit at all, where do I start?

The simplest fitness option for beginners: walk. Walk it out. It’s the quickest and easiest way to go from the couch to getting fit. And it doesn’t even have to be half an hour all at once. Start with 10 minutes of walking around the house or walking up and down the stairs. Then, do it again, until you start building momentum and extending your walk time. Before you know it, you may just be ready to take on a 5km walk.

Do a few stretches before and after your walks. Light stretches help you reconnect with your body and ease stiffness – no sweat needed.

What if I get tired and lose motivation?

Everyone has those days (even the fitness pros!). Here’s how you bounce back: allow yourself to have those tired days and don’t force yourself to work out if you simply have no energy.

Just get back to it the next day. Plus, it’s good to have rest days to allow your muscles time to bounce back. Progress doesn’t mean going full force all the time; it means consistency, even slowly. One helpful trick is to plan for lazy days by having a go-to 5-minute routine: a quick stretch, a short walk, or even dancing to an upbeat song. Something is always better than nothing.

I don’t have time, I’m always too busy

Relax, take a deep breath, and keep this in mind: you can ALWAYS find 10 minutes every few hours to sneak in some movement. Focus on stacking these movements into your day.

How? We have a few ideas:

  • March on the spot while cooking or brushing your teeth.
  • Take the stairs instead of the lift at the mall.
  • Do squats or stretches while watching TV.
  • Park a little further at the shops or the office and walk the extra few metres.
  • Set a timer every hour to stand, stretch, or walk for two minutes.
From couch to fitness

Start here: your 7-day beginner fitness plan

Day 1: Let’s ease into it
Goal: Move your body for 5-10 minutes.
Try: A slow walk around the house or garden, or march on the spot while watching your favourite series.
Stretch: Roll your shoulders, do ankle circles, and breathe deeply. 

Day 2: Simple stretching
Goal: Connect with your body.
Try: A 5-minute stretch session (neck rolls, shoulder circles, side bends, hamstring stretch).
Tip: Do it after a warm shower or before bed.

Day 3: Focus on walking
Goal: Add purpose to your walk.
Try: Walk for 10 minutes, indoors, outdoors, or even up and down the stairs.
Bonus: Drink an extra glass of water today. Hydration helps movement.

Day 4: Sit + strength
Goal: Try 3-5 seated strength movements.
Try: Sit-to-stand (from a chair) x 5, arm raises x 10, seated leg extensions x 10 each side.
Tip: Use a chair with no wheels.

Day 5: Dance or stretch
Goal: Make movement feel good.
Option A: Play your favourite song and dance.
Option B: Do the Day 2 stretch routine again.

Day 6: Do a bit more
Goal: 10–15 minutes of any movement you like.
Try: Walk, do light housework, or combine moves from earlier days.
Mindset: Notice how your body feels now compared to Day 1.

Day 7: Rest + reflect
Goal: Rest, reflect, and reset.
Do: Gentle breathing or light stretching.
Ask: What helped me this week? What do I want to try again next week?

If you’re dealing with health conditions, joint pain, or fatigue, please speak to a doctor before starting anything new. And go easy on yourself. Just starting is already a win.

Images: Freepik