Every fitness journey starts with a single step

Walking is a great way to start a fitness regimen.

Taking my cue from Chinese philosopher Lao Tzu, I seriously got into fitness like it’s a journey of a thousand miles that begins with a single step. (Read my fitness journey here.)

I’m also in agreement with fellow fitness advocates Juan Alvaro F. Estrada, PTRP, MD, and Maria Leila M. Doquenia, PTRP, MD, FPNA, that the best time to get into fitness is NOW!

When starting a fitness regimen, Doquenia offers a few pointers to consider:

Set your personal goals. You can do this by defining your objectives, such as improving your strength, endurance, or flexibility. Or maybe for weight management and overall health.

Zero in on your interests. You can start with fitness activities that motivate and excite you, whether it’s gym workouts, dance, or outdoor sports.

Consider your health status. Before deciding on anything, you have to consult with your doctor if you have pre-existing conditions or injuries.

Think of your safety. That’s why you have to learn the proper techniques and let be guided by a professional.

Be in the right environment. This is possible by creating a comfortable and accessible workout space at home or choosing one in another location (gym, studio, sports center).

Aim for consistency. You can start with small steps until you establish a routine, and then build up progressively.

Medical doctors Juan Alvaro F. Estrada and Maria Leila M. Doquenia advocate for fitness. (Photo courtesy of Dr. Maria Leila M. Doquenia)

Individuals with health concerns or undergoing treatment can still benefit from exercise, says Doquenia, but should do so with caution.

She then gives some reminders, starting with obtaining a medical clearance from your doctor. You should also inform fitness trainers about your medical conditions or limitations.

Start slow with your exercise routine. You have to listen to your body and prioritize proper technique. Focus on low-impact, moderate-intensity activities tailored to your condition. If needed, work closely with a licensed physical therapist for specialized programs.

Doquenia, a neurology consultant at ActivAItPH rehabilitation clinic who’s into pole dancing and aerial arts, has tips to kick off and stick with a fitness regimen:

Start now. Don’t wait for the perfect time. You can begin with small, manageable steps.

Identify yourself as Fit. Change your mindset to embrace fitness as part of your identity.

Prioritize exercise. Treat it as an essential part of your routine, like brushing your teeth.

Maximize time. Even 5 to 10 minutes a day can make a difference.

Focus on benefits. Exercise enhances quality of life, boosts energy, and improves mood.

Stay consistent. Create a schedule and stick to it. Celebrate small wins and progress over time.

Find joy in movement. Choose activities you enjoy to stay motivated.

Where to start?

Getting into fitness can be a family affair. (Photos: Jocelyn Dimaculangan / Location: Markina Sports Center)

Going for a walk, ideally outdoors, is a great way to get you started. No pressure. You just need to move. It’s also the perfect opportunity to enjoy some alone time and fresh air.

You can check out your location’s nearest park or open space. Marikina City, for instance, has a sports center with various fitness facilities. It is open from 5 a.m. to 12 midnight and only takes P10 to get in.

At Marikina Sports Center, you can start by taking a stroll around the premises. But you will surely get enticed to hit the track oval and join other visitors for a leisure walk that can progress to brisk walking and even light jogging.

If you’re into sports, you and your pals can play badminton, volleyball, and basketball. There are football teams that practice here, too. You can also take up swimming at its Olympic-size pool. Send your inquiries through the Marikina Sports Center Facebook page.

Other open spaces that encourage and offer fitness activities include the car-free Sundays in Makati City and Quezon City. The same goes for property development projects like Parqal in Aseana, Parañaque City and Greenfield District in Mandaluyong City.

For mallgoers, check out the exercise classes, usually Zumba, offered for free at a location nearest your place. The Greenhills Mall, for one, facilitates Zumba, dance, and yoga sessions at its roof deck on the sixth floor.