Fitness 101: How to Get Out of Your Exercise Rut

Posted on January 5, 2016 by Jenna Ahlschlager, ACE-CHC

Have you hit an exercise plateau? Or do you want to begin working out but don’t know where to start? The first step to starting an exercise program is to set a goal for yourself. Whether it is to run a 5k, compete in a triathlon or to make it to the gym four days per week, setting a goal will keep you accountable and give you a feeling of accomplishment once you’ve reached it.

ExerciseIf the thought of going to the gym is too intimidating for you, start by contacting a personal trainer to get an orientation of their fitness equipment. They are trained to show you how to correctly use each machine so you can have a safe and effective workout. Most gyms may also offer a complimentary personal training session, which can give you some great ideas for exercises you can do on your own.

One of the biggest misconceptions is people think in order to see results they need to spend an hour or more at the gym everyday. The key to starting and sticking with an exercise program is to start slow. Most beginners make the mistake of starting their exercise program too aggressively, which leads to burnout and ends in quitting the program altogether. The reality is it is possible to experience the benefits of moving after just 5 or 10 minutes. It can be as simple as taking the stairs 3 or 4 times per day, or going for a walk around the block. Choosing activities you enjoy will also increase the likelihood you will keep exercising in the long run.

Below is a playlist of of some great exercise routines you can do without any exercise machines in as little as 3 minutes:


Source: Guard Your Health | Youtube


Aim to complete a circuit 3 times per week, increasing the number of rounds each week. If you get tired of doing the same routine, try some of the others in the playlist to mix things up in your exercise regimen. Pair this up with a healthy, nutritious diet and you are well on your way to jump-starting your physical well being!

We Can Help

Need more help in setting personal goals? Give us a call anytime, day or night, for the support you and your loved ones need and to schedule time with a counselor to determine your best path to overall well being.

  • EAP members call 800.383.1908
  • Physicians/Provider Well Being Resources members call 877.731.3949

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