How to Get Into Exercise: A Guide for Beginners and Returners
2
50
0
Navigation
Why It's Never Too Late to Start Moving
How to Get Back Into Exercise After a Long Break
Fitness Plan for Beginners: 10 Practical Tips
How to Get Fit at Home Using What You Have
How to Start Exercising Without Hating It
The State of Fitness in New Zealand: Why It Matters
How to Make Exercise a Lifestyle
What to Wear: Women's Exercise Outfits That Inspire Movement
Fitness in Your 40s and 50s: What Really Works
Final Thoughts: A Lifestyle Worth Creating
Stephanie Rumble, a fashion stylist and accountability coach based in Christchurch, New Zealand, shares her wisdom in the Style for Life podcast. In this episode of the Style for Life podcast, Stephanie offers practical, compassionate advice on how to get into exercise, especially for those who feel unfit, disconnected from sport, or unsure of where to start.
This article distils Stephanie’s expertise into a comprehensive guide, blending real-life stories, trusted insights, and powerful mindset shifts. Whether you're starting for the first time or returning after a long break, you'll find this resource invaluable.
Why It's Never Too Late to Start Moving
A key message from the episode is that it's never too late to start exercising. Stephanie shares powerful stories of clients who began their fitness journey later in life and experienced meaningful progress.
“You don’t need to do what everyone else is doing. You just need to do what works for you.” ~ Stephanie Rumble
Whether you're after better sleep, increased energy, or a more resilient mindset, movement delivers. The goal isn’t perfection—it’s showing up.
Exercise for fitness isn't reserved for elite athletes
It enhances your health span—not just how long you live, but how well
You don’t need to enjoy sport to benefit from movement
This message is especially empowering for people who may have felt like fitness has passed them by. Small, consistent steps are the key, and even the most gentle routines can kickstart lasting change. The important part is committing to yourself and starting where you are.
How to Get Back Into Exercise After a Long Break
If it’s been a while, it’s okay. Life happens—whether due to illness, injury, or motivation dips. Stephanie speaks candidly about her own ups and downs and reassures us that restarting is a win in itself.
“It’s not about smashing yourself. It’s about showing up with consistency and kindness.” ~ Stephanie Rumble
To help you get back into exercise after a long break, try the following strategies:
Start small: 10 to 20 minutes still counts
Stick to a schedule: Treat workouts like appointments
Drop the guilt: Focus on what’s next, not what was missed
Prioritise movement over intensity: Walking or stretching is enough
The beauty of restarting is that it allows you to reset expectations. You don’t need to pick up where you left off. Instead, focus on building a new rhythm—one that suits your current body, goals, and lifestyle. When exercise feels manageable, it’s far easier to stay on track.
Fitness Plan for Beginners: 10 Practical Tips
When developing a sustainable fitness plan for beginners, it’s vital to focus on structure and flexibility. Stephanie outlines 10 powerful steps that help beginners ease into movement and make it stick:
Choose activities you enjoy (walking, swimming, dancing)
Give it 3–4 weeks before judging results
Set a consistent time daily or weekly
Partner up with a friend or accountability coach
Log your workouts with an app, journal, or watch
Dress in women's exercise outfits that make you feel good
Avoid comparing your journey to others
Define your personal "why"
Break down workouts into realistic blocks
Make a small financial investment to increase commitment
“Even 10 minutes is a win. Don’t underestimate what small steps can do.” ~ Stephanie Rumble
These steps create a foundation that makes exercising feel less like a task and more like a habit. Progress isn’t linear, and beginners often need time to adjust to both the physical and mental shifts that come with a new routine. Patience and planning are everything.
Workout Tips for Beginners
If you're new to exercise, it’s normal to feel unsure. Here are Stephanie’s best workout tips for beginners, based on years of coaching people who are just getting started:
Progress gradually to avoid burnout or injury
Stay hydrated and fuel your body well
Celebrate small milestones—every step matters
Don’t obsess over gear—start with what you have
Be patient—results take time
The foundation of good exercise habits is consistency. You’re building a new version of yourself—one workout at a time. Keep your expectations realistic and your mindset focused on growth.
How to Get Fit at Home Using What You Have
Home workouts are an accessible and sustainable way to begin your journey. You don’t need a gym membership or expensive equipment to help you get fit at home with ease. Most of Stephanie’s clients start in the comfort of their living rooms, working with what they already have.
Here’s a sample plan for daily exercise workouts:
Monday: 20-minute walk
Tuesday: Gentle yoga or mobility session
Wednesday: Bodyweight strength circuit (e.g. squats, lunges)
Thursday: Dance to your favourite playlist
Friday: 10-minute cardio session or walk
Saturday: Rest or light stretching
Sunday: Active family activity (bike ride, beach walk)
Home-based movement is especially beneficial if you're time-poor, overwhelmed, or managing health conditions. It's about creating a consistent rhythm that removes the pressure and makes space for movement in your daily life.
How to Start Exercising Without Hating It
Stephanie acknowledges a hard truth: not everyone loves exercise. And that’s okay. The goal isn’t to force something you dread—it’s to experiment until you find something that works.
“You’re not lazy. You just haven’t found the thing that works for you yet.” ~ Stephanie Rumble
If you're looking for enjoyable exercising routines to try, consider:
Line dancing or Zumba
Walking with a friend or pet
Aqua fitness or swimming
Casual sports like badminton or social netball
Yoga, Pilates, or gentle stretching
Exercise doesn’t have to look a certain way to be effective. Fun, movement-based activities still count—and often lead to greater long-term adherence. By shifting your definition of what counts as “working out,” you open up a world of enjoyable opportunities.
The State of Fitness in New Zealand: Why It Matters
As motivating as it is to focus on individual goals, it’s also important to understand the broader picture. Physical inactivity continues to be a serious issue both locally and globally. The statistics below highlight just how urgent it is to make movement part of our daily lives:
Only 46.5% of adults are meeting global guidelines for physical activity, a 5% decrease from the previous year (Active Canterbury)
On average, 58% of New Zealanders meet the basic recommendation of two and a half hours of moderate activity per week—61% of men and 55% of women (Auckland University of Technology)
Exercise has been shown to be more effective than medication or cognitive behavioural therapy for managing mild to moderate symptoms of depression and anxiety (Scoop Health)
Those who engage in at least 2.5 hours of recreational activity per week have 51% higher odds of reporting good mental wellbeing—and that rises to 65% with 4.5 hours per week (Sport New Zealand)
These numbers tell a compelling story: regular physical activity isn’t just about how you look—it’s about how you live and feel. Making time for movement truly is a life-enhancing decision.
How to Make Exercise a Lifestyle
One-off challenges or temporary motivation spikes won’t create lasting change. Stephanie teaches clients how to make exercise a lifestyle, by embedding movement into their daily routines.
To do that:
Add it to your daily calendar
Stack it with other habits (e.g. walk after lunch)
Keep activewear in view
Choose enjoyable activities
Shift your self-talk: "I’m building a strong, healthy life"
“You are absolutely worth taking care of.” ~ Stephanie Rumble
If you’re ready to reshape more than just your routine and dig deeper into long-term behaviour change, check out Stephanie’s education programmes designed to support mindset, stress management, and health from the inside out.
What to Wear: Women's Exercise Outfits That Inspire Movement
What you wear can influence how you feel—and how likely you are to show up. Stephanie encourages women to choose women's exercise outfits that support their movement and boost confidence. Top tips:
Prioritise breathable, stretchable fabrics
Avoid anything too tight or too loose
Choose colours and styles you feel good in
Ensure proper footwear to support your joints
Purposeful activewear sets the tone for your session. It signals to your brain that it’s time to take action and helps create a clear transition from rest to movement. When you feel strong in what you wear, you're more likely to engage fully.
Want help transforming your wardrobe to suit your new lifestyle goals? Explore Stephanie’s expert personal and commercial styling services to build a look that reflects your next chapter.
Fitness in Your 40s and 50s: What Really Works
Stephanie works with many clients navigating life in their 40s and 50s. Hormonal shifts, injuries, and lifestyle changes all impact how we move—but age is no barrier to transformation.
“Fitness isn’t about punishment. It’s about creating a stronger, more confident you.” ~ Stephanie Rumble
If you're focusing on fitness in your 40s and 50s, consider:
Prioritising strength and stability over intensity
Walking regularly to support cardiovascular health
Working with a professional to address individual needs
Tailoring your approach to your life stage is key. Progress may be slower, but it’s often more meaningful. Stephanie’s clients report gains in energy, better sleep, reduced medication, and a renewed love for movement.
Final Thoughts: A Lifestyle Worth Creating
When it comes to how to start exercising, it’s not about being perfect. It’s about being consistent. Stephanie’s coaching at Bright Red blends practical strategies with deep empathy. Whether you’re new to movement or returning after a break, her guidance can help you move forward with confidence.
So if you’re:
Feeling uncomfortable in your body
Struggling with energy, weight, or motivation
Looking for real, lasting change
...then this is your sign. Movement is a gift to your future self. Don’t wait. The best way to get fit is to start small—and start now.
For group learning or tailored support at scale, Stephanie also offers workplace workshops and conflict de-escalation training for professional and personal development.
If you’re ready to take action, Stephanie’s accountability coaching can guide you every step of the way—without judgement, pressure, or unrealistic expectations. The first step is the hardest, but you don’t have to take it alone.
Listen on Spotify
Frequently Asked Questions
How do I get back into exercise after a long break?
Start small and remove the pressure to perform at your previous level. Gentle walking, mobility sessions, or even stretching can be enough to reintroduce movement. The key is to focus on consistency and self-kindness, not intensity. Accountability coaching can also help if you need structure and support.
What is a realistic fitness plan for beginners?
A good beginner fitness plan includes 2–3 sessions a week of light to moderate activity, gradually increasing over time. The goal is to build a routine that feels manageable and sustainable. It should be something you can stick with, not something that overwhelms you.
How can I stay motivated to exercise regularly?
Finding a deeper “why” behind your goals helps you stay consistent. Rather than chasing perfection, focus on how movement improves your energy, mood, and mindset. Setting small goals and celebrating milestones can keep you on track.
Do I need a gym membership to get fit?
Not at all. Many people successfully build strength and endurance at home with just their bodyweight and a small space. Walks, yoga, and simple circuits can be just as effective as the gym if done consistently.
What should I wear to feel confident when exercising?
Clothing that fits well and makes you feel good can boost confidence and make you more likely to move. Look for breathable, flexible fabrics that support your range of motion. If you're unsure where to start, a styling session can help build an activewear wardrobe you love.
How do I make exercise a long-term habit?
Habit stacking, scheduling your workouts like appointments, and removing mental barriers can all help. When movement becomes part of your identity and lifestyle—rather than a temporary goal—it’s easier to sustain over time. Stephanie’s education programmes focus on this long-term behaviour change.
Is walking enough to improve fitness?
Yes. Walking is a powerful form of exercise that improves cardiovascular health, supports joint mobility, and boosts mental wellbeing. If it’s something you can stick to, it’s a great foundation for your fitness journey.
What are good exercises for women in their 40s and 50s?
Strength training, walking, yoga, and low-impact cardio can all be beneficial. It’s important to focus on exercises that support bone density, balance, and joint health. Customising your plan based on your lifestyle and body’s needs is essential.
How can I enjoy exercising if I don’t like sports?
You don’t need to love traditional sport to enjoy movement. Dance, swimming, nature walks, or even fun group classes can help you stay active in ways that feel natural and enjoyable. The goal is to find something you look forward to—not something you dread.
What support is available if I struggle to stay on track?
If you’re finding it hard to stay motivated or consistent, working with an accountability coach can make a big difference. Bright Red offers coaching that’s personal, supportive, and focused on helping you succeed with empathy—not pressure.
