For those who don’t exercise, it doesn’t sound very appealing to be sweaty and out of breath the whole time. On the other hand, those who find their groove and establish a consistent routine look forward to their workouts. There is no doubt about it. Exercise is going to transform the way you feel. But for those who don’t, what can you expect if you start?
If you’ve never exercised regularly or it’s been some time since you’ve exercised, you probably feel tired all the time. Your day depletes your energy, and you think there is no time for anything you want to do. You’re exhausted, and there is more on your to-do list, but you need time to unwind. You may feel stiff and have nagging joint pains or tightness in your back, neck, and hips. Even minor physical tasks may be challenging to complete, leaving you short of breath.
That’s not all. Life may feel stressful, and you may feel anxious and depressed. You might have trouble falling or staying asleep, leading to many days when you wake up tired. As a result, you have less motivation, and it may be challenging to focus throughout the day.
Unfortunately, this may seem normal to you if you’ve never exercised or haven’t exercised in some time. Fortunately, it doesn’t have to be like this. You can regain your energy and motivation and get good quality sleep.
What Happens To Your Body When You Exercise?
Exercise isn’t always going as hard as you can for all your workouts. In fact, that’s a recipe for disaster. Fortunately, low-impact exercise like walking can transform your body and mind. Regardless of your workout intensity, you can expect certain physical sensations depending on how hard you’re exercising.
Your heart rate will increase because your muscles demand more oxygen-rich blood to maintain your effort. Your lungs will work harder to deliver more oxygen while pushing out carbon dioxide. As you increase the intensity, your heart will beat faster, and you’ll take more breaths. As you exercise longer, you’ll feel fatigued, and your body may ache. Your body temperature will rise because exercising generates heat and burns calories. You’ll start sweating because the body is trying to cool off. When you finally stop, you may feel better as your body releases endorphins, which improve your mood and reduce the perception of pain.
You may have pictured yourself sweating, desperately wanting to stop, while struggling through your workout, gasping for air. The good news is you don’t have to work that hard to reap the rewards of exercise. Exercise can transform your body and mind by consistently engaging in enjoyable activities. You may try something more challenging as your body adapts, like running or strength training. In the meantime, you can get there by walking, practicing yoga, and engaging in other activities that don’t require hitting your maximum heart rate. So, try something new and take it slow. You won’t have to exercise every day to improve your health and well-being. As long as you’re moving most days with rest in between, you can see improvements in as little as a few weeks.
How Will You Feel After A Few Months Of Exercising?
After three months, you should start feeling the benefits of exercise. You are likely exercising most days of the week, ideally for at least 30 to 45 minutes of moderate activity during your workouts. Getting to this point is a huge accomplishment, as you successfully transformed your mindset from sedentary to regular exercise. You should see and feel the noticeable physical and mental improvements as a reward for your hard work, perseverance, and consistency.
You should have more energy to complete your daily tasks, with some energy in reserve for those hectic days. Daily activities should feel easier. You may notice changes in your muscle tone, strength, and endurance. Climbing stairs, carrying groceries, and walking longer distances will require less effort than before. Some of those nagging pains and stiffness in your joints may be less noticeable or gone altogether.
At this point, you may notice additional benefits both mentally and emotionally. Those regularly released feel-good endorphins are likely to elevate your mood and improve your emotional resiliency when stressed. You may be procrastinating less and feeling more motivated than before. Your sleeping pattern has probably become more predictable, which means you feel more rested and ready to tackle the day.
How Will You Feel After A Year Of Exercising And Beyond?
When you achieve this milestone, you have successfully incorporated exercise into your life and have workouts that you look forward to doing. The CDC recommends at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity weekly. However, at this point, it’s likely easy for you to maintain or exceed this activity level.
As for how you feel, it only builds upon what you felt after three months. Your improved muscle strength, endurance, and cardiovascular health make even unexpected challenges mentally and physically easier. You can even bounce back from strenuous activities much quicker, which means less post-exercise soreness and fatigue. You’ve come a long way from exhausted to energetic by transforming your body and mind with exercise.
The benefits to your mental and emotional health also improve. Long-term exercise provides a steady release of mood-enhancing hormones that boost self-confidence, help manage stress, and improve cognitive functions. The changes in your body often lead to greater self-esteem and body satisfaction. Exercise has become a natural and enjoyable habit that feels more like play than work. There are only upsides to your new routine, which will help you maintain your quality of life as you age.
Are There Any Shortcuts?
There are no shortcuts when it comes to transforming your health with exercise. No fad diets or specific exercises will lead to faster results. However, sticking with it through the first few months will only pay for itself tenfold in terms of how you feel and what you’re capable of doing. In the meantime, there are things you can do to keep you optimally moving forward.
Your diet can help increase your energy levels and improve your mood by substituting junk foods with fruits, vegetables, and healthier meals. You don’t have to give up all your favorite junk foods. Instead, you’re eating them less frequently. As a result, you’ll eat more nutritiously dense foods to build muscle, repair your body, and help manage your weight.
Don’t force yourself to do exercises you won’t enjoy, no matter how many calories you burn. Forcing yourself to do exercises you don’t like will almost guarantee you’ll stop exercising or injure yourself. How can you have fun exercising if you don’t like what you’re doing? The simple answer is you can’t. Instead, you should find workouts that you enjoy. If it increases your heart rate, it counts as exercise! If you don’t like running, biking, swimming, or practicing yoga, don’t do them.
Most importantly, pay attention to how you feel mentally and physically. You may have some lingering soreness or feel mentally drained over the last few workouts. It’s okay to take a day or two off or do a rest day workout. A day or two isn’t enough time to erase all your hard work, but it may be what you need for your mind and body to recover. It’s a great time to do other activities that you find relaxing, like reading or watching movies.
The Takeaway
Exercise doesn’t sound very appealing if your idea of it is being sweaty and out of breath the whole time. Getting started can be challenging, but you can do it by engaging in enjoyable activities that raise your heart rate. By consistently exercising, you’ll transform mentally and physically and become better equipped to tackle everything on your daily to-do list. However, don’t rush or do activities you don’t enjoy. Most importantly, listen to your body and take a day off when needed. Exercise can be part of your daily routine. When it is, you’ll reap its benefits and maintain your quality of life as you age.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
