I feel I am quite weak, be it my upper body strength, my spine or even my legs for that matter. I have never been much into sports, took up cycling a few years ago but discontinued and I find it hard to run even 3km. How should I build up my exercise routine so that I feel energetic all day and also have the strength to run a 10k, participate in marathons or even play a physical sport like soccer for over an hour? I believe the strength will also help me mentally more present and feel alive.

In this case،it seems better to use the rule of 5 seconds ... Write in your diary 5 seconds of exercise of any kind (stretching, running, etc.) If it is done for five seconds, it will take up to 1 hour more. Goodluck

Start of with something simple, stretches and a short walk maybe. Then gradually grow in that until you are achieving your goal. Drink plenty of water too

The best way to start an exercise routine is to start doing light exercise (walking, yoga, dancing, stretching) for 5-10 minutes a day for a week. Each week, try a new exercise and increase your exercise time by 5 minutes/week. Slowly you’ll start to build strength to get more done! I would also recommend Yoga with Adrienne on YouTube and her monthly yoga calendars to help you keep a workout schedule !

A good way is to start slow with something low impact that you find enjoyable. Yoga and swimming are good go to options. Once those become comfortable you can increase the intensity. The muscles need time to build and strengthen. Walking places instead of driving whenever possible helps a bunch as well. Cars have gone from a convenience to a necessity even for just going a few blocks away. Making a conscious effort to make everyday things into an exercise opportunity is a great start.

Try taking up swimming sports or even just swim based exercises. Your weak muscles will get twice the work out without the fatigue. Good luck!

Well the key is to take small manageable steps everyday ,for instance if you can’t do 3km ,then you need to start with what you can do right now and add in some weight training and if every day you go further than the day before your progressing even small progress is still progress

I know this isn’t the answer you wanted to hear, but you just have to get out and do it. Start small with just a 1/2 mile or so each day and begin working your way up. Doing a little everyday is better than doing nothing; even small steps are still steps. For the working out bit what helped me is putting in your headphones and realizing no one is focusing g on you. Don’t ego lift, lift what you can properly move with good form. Hope this helped

Building up endurance takes dedication and patience. Swimming is a good exercise for this. Otherwise slowly building the amount you run up each week. Running is about the mindset. I hadn’t run in a year and woke up one day and decided I wanted to be better and I ran 3 miles. Focus on your mindset about exercise:)!

Out your soul head body and mindset into the world try to avoid the calling from.the negativity and be focus on your own path

If you do little by little each day, and steadily increase the amount of exercise you’ll work your way up to be able to do much more.