Exercise for beginners: how to get off to a successful start
Exercise doesn’t have to be complicated — with the right approach, you can take your first step as a beginner safely and with motivation. Rosemarie Koning explains how to build lasting exercise habits.
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Exercise
Exercise for beginners: how to get off to a successful start
Exercise doesn’t have to be complicated — with the right approach, you can take your first step as a beginner safely and with motivation. Rosemarie Koning explains how to build lasting exercise habits.
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Why exercise is so important for weight loss
Regular physical activity not only supports your body’s fat-burning process, but also improves your mood, sleep quality and energy levels. For people starting a medically supervised weight-loss programme such as Wellis, exercise is an essential component alongside nutrition and lifestyle. Even small amounts of extra movement each day can make a big difference to your health and weight in the long run.
“You don’t have to become a top athlete — you just need to move more often than you do now. Every step counts and every day is a new opportunity.”
Starting to exercise: practical tips for the first few weeks
As a beginner, it’s tempting to dive in full of enthusiasm, but it’s wiser to build up gradually and avoid overexertion. Choose an activity you enjoy, such as walking, cycling or swimming, so you keep your motivation up. Schedule your exercise time in your diary, just like an appointment with yourself that you don’t cancel.
Key insights
- Start with 10 to 15 minutes of exercise a day and gradually build up to 30 minutes
- Choose an activity you enjoy — fun is the best long-term motivator
- Listen to your body and take enough rest between your workouts
Exercise schedule for beginners: from 0 to 30 minutes a day
A structured schedule helps you stay consistent and track your progress without overexerting yourself. The table below shows a build-up schedule for the first four weeks, designed specifically for people with little to no exercise experience. Follow the schedule at your own pace and adjust it if your body can handle more or less.
Important
Do you have health conditions such as cardiovascular disease, joint problems or diabetes? Then always check with your doctor or physiotherapist first before starting a new exercise programme.
Exercise schedule for beginners: from 0 to 30 minutes a day
| Week | Activity per day | Duration per session |
|---|---|---|
| Week 1 | Gentle walking | 10–15 minutes |
| Week 2 | Walking + light exercises | 20 minutes |
| Week 3 | Walking or cycling | 25 minutes |
| Week 4 | Walking, cycling or swimming | 30 minutes |
Stay motivated and make exercise a habit
Motivation naturally fluctuates, but habits are more reliable — link your exercise time to an existing routine, such as a walk after dinner. Celebrate small wins, track your progress in a journal or app, and find an exercise buddy for extra support and company. With guidance from the Wellis team, you don’t have to do it alone and you can always reach out with questions about your exercise plan.
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Medical disclaimer. The information on this page is for informational purposes only and does not replace professional medical advice. Always consult a doctor or another qualified healthcare professional with any questions about your health.
Sources
- 1.World Health Organization (2020). WHO guidelines on physical activity and sedentary behaviour. Genève: WHO Press.
- 2.Gezondheidsraad (2017). Beweegrichtlijnen 2017. Den Haag: Gezondheidsraad, publicatienr. 2017/08.
- 3.Garber, C.E. et al. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. Medicine & Science in Sports & Exercise, 43(7), 1334–1359.
Written by
Rosemarie Koning
Nursing
Rosemarie Koning is a nurse at Wellis (BIG: 69061505430), with a focus on general practice and lifestyle. She is responsible for intake and follow-up, and provides clear explanations and personal guidance throughout the treatment journey.