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Why Is It Important to Ease Into An Exercise Program?

Why is it important to ease into an exercise program

No one can deny the benefits of a good exercise program. While fitness routines can vary greatly, the important thing is that you’re getting your body moving! According to the World Health Organization (WHO), adults should do at least 150-300 min of moderate-intensity aerobic physical activity OR 75-150 min of vigorous-intensity aerobic physical activity during the week! [1]

Despite the publication of these guidelines, you may be wondering - but how do I start? Well… we will be exploring the answer to that question here. Easing into an exercise program is more than just about going slow - from program adherence to preventing injury, the benefits of your easing into it are aplenty… so keep reading!

Why Is It Important to Ease Into an Exercise Program: Preventing Injury

Starting slowly with any fitness routine allows your body to adapt to increased physical activity and reduce the risk of injury. Whether this means a gradual increase in intensity or duration, you may risk straining your muscles if you overdo it. 

A main factor in easing into it is making sure you do 2 things:

  1. Listen to your body - don’t overstretch (or under stretch either!) and don’t push too hard 
  2. Incorporate proper rest and recovery
Why is it important to ease into an exercise program


Why Is It Important to Ease Into an Exercise Program: Success in the Long Run

Program adherence is what will help you achieve your fitness goals. After all, what’s the point of starting something that you’ll likely lose interest in or stop doing entirely? Easing into an exercise program is crucial to your long-term success as it will prevent burnout and allow you to have realistic expectations in reaching your fitness goals

Exercise is meant to improve your health and well-being, therefore sticking to your chosen program is where you’ll see the benefits. 

According to a study published in the International Journal of Environmental Research and Public Health, some of the reasons behind dropping a fitness program (even with the use of tech gadgets such as wearables and apps) include:

  • lack of motivation
  • personal obligations
  • lack of interest
  • discomfort
  • lack of time
  • limited space at home [1]


Why Is It Important to Ease Into an Exercise Program: Tips You Can Try

According to the study mentioned in the previous section, some things worth trying as you ease into a fitness routine may include:

  • Professional supervision (fitness coach, trainer, etc.)
    • Assists with instruction
    • Increased accountability
  • Using technology
    • Helps to monitor your activity (time and duration)
    • Individualized fitness plans (through the use of apps or communication)
    • Provides real-time feedback
    • Uses reminders
    • Connects you with professionals
    • Share information and progress with peers
    • Provides instructions
  • Identify your barriers
    • Any health conditions preventing you from exercising (chronic diseases, pain, fatigue, etc.)
    • Comfortability with your chosen activity 
  • Know your expected benefits from doing specific exercises! 
    • The study proclaims, “…when participants believe that their health status is going to be enhanced, they are more likely to be involved in the exercise.” [1]
  • Consider your accessibility 
    • Money (gym, workout equipment, trainer, etc.)
    • Time
    • Physical barriers

Why is it Important to Ease Into an Exercise Program: FAQ

Why should you ease into exercise?

The are many answers to this question, but the most important one to consider is that easing into an exercise will help your body adapt and prevent injury. Easing into an exercise program will also have other benefits such as long-term adherence and overall enjoyment! 

Why is it important to ease an exercise program?

Again, the reasons are many but the most crucial reason is injury prevention. 

To expand on this topic of injury prevention - don’t forget about rest and recovery. During rest periods, muscle growth and repair occur through a process called muscle protein synthesis. Resting after activity (especially strength training) allows your body to repair the micro-damage to muscle fibers. Also, quality nutrition and getting enough sleep promote recovery. 

And don’t forget about stretching and including an adequate warm-up! 

As far as stretching and flexibility go, you’ll want to optimize your range of motion when possible. Here at Back Muscle Solutions, we have a great resource called the Lower Back Flexibility Program - where you will receive a quick, potent flexibility routine that can improve your flexibility literally overnight. Don’t overestimate the potential of a flexible back and how having one can also help prevent injury! 

Why is it important to start slowly with any fitness program?

Aside from the last 2 FAQ mentioned, I’d like to add the sometimes forgotten reason: having realistic expectations. Any progress or meeting of goals here involves consistency. Jumping into any fitness program too fast and furious can result in muscle strain or burnout. Set yourself up for success whenever starting something new! 

Why is it important to have a workout program?

Ah, this one is more my jam. As a busy mom and nurse, I’ve seen both personally and in others the multiple benefits a workout program can provide. No matter what age or what conditions you may have, the benefits of keeping your body moving are profound. 

But don’t take my word for it, multiple studies have shown that having a workout program or incorporating daily movement can:

  • Help you maintain independence as you age
  • Increase self-confidence
  • Increase self-efficacy (Feeling more in control in your life to achieve your goals!) [1]
  • Improve cardiovascular health
  • Improve muscle strength and endurance
  • Improve mood 
  • Help you get better sleep
  • Help you maintain a healthy weight
Why is it important to ease into an exercise program

Doing a workout program that fits your specific needs and preferences can help you boost your energy, promote better balance (and hopefully posture), and even increase your life expectancy! 

Why Is It Important to Ease Into an Exercise Program: Conclusion

While everyone is unique in life circumstances, starting an exercise program is no small feat, and easing into it has awesome benefits. Ultimately, we all want to reach our fitness goals - taking the time to self-educate and apply a great exercise program can help us adapt to any necessary changes. 

Wherever you are in your fitness journey, remember to listen to your body and hone in on the skill of reassessing your progress. Plan it out, ease into it, and stay motivated! 


[1] Collado-Mateo, D., Lavin-Perez, A., Penacoba, C., Coso, J., Leyton-Roman, M., Luque-Casado, A., Gasque, P., Fernandez-del-Olmo, M., Amado-Alonso, D. Key factors associated with adherence to physical exercise in patients with chronic diseases and older adults: an umbrella review. International Journal of Environmental Research and Public Health, 2021. 

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