The Best Starter Exercises to Help You Begin a Health Journey

Start where you are. Just don’t stay there.

When most people think about “getting fit,” they often imagine hardcore gym sessions, boot camps, or marathon running for miles. But the truth is, you don’t have to do any of those things to start a health journey.

You just have to start.

Whether you’re recovering from burnout, coming off a long stretch of inactivity, or just don’t feel ready to jump into intense workouts—you’re not alone. I’ve been there. And I’m telling you: there’s absolutely no shame in starting with small, basic movements that rebuild strength, confidence, and mobility. I started out using water bottles and curling them while watching TV,

Here are a few of the best starter exercises that can help kickstart your health journey—no equipment, gym membership, or perfect fitness level required.

1. Wall Push-Ups

What they work: Chest, shoulders, arms, and core

Why they matter: Wall push-ups are the ultimate “no excuses” strength builder. They’re easier on the joints than floor push-ups and can help you build upper body strength gradually.

How to do it:

• Stand about arm’s length from a wall.

• Place your hands on the wall at shoulder height, slightly wider than shoulder-width.

• Keep your core engaged and lower your chest toward the wall, bending your elbows.

• Push back to the start.

• Do 8–12 reps.

Pro tip: Start at a higher incline and gradually progress to lower angles (like the countertop or on your knees) over time.

2. Going from Laying to Sitting (and Sitting to Standing)

What it works: Core, hip flexors, coordination, functional strength

Why it matters: This movement mimics everyday actions—getting out of bed or standing from a chair. Regaining this basic function is a powerful sign of strength, especially after illness, surgery, or a sedentary period. It makes regularly "getting up" feel easier, and more routine.

How to do it:

• Start by lying flat on your back.

• Without using your arms (if you can), use your stomach and leg muscles to sit up.

• From a seated position, try to stand up. Use your arms if needed at first—then work toward standing with just your legs.

• Repeat the full sequence 3–5 times.

Pro tip: Don’t rush. Even getting up once can be a huge win. Track progress weekly instead of daily.

3. Chair Exercises

What they work: Legs, core, arms, balance

Why they matter: Chairs provide stability, support, and a sense of safety. You can get a full-body workout from a sturdy chair—even if you’re dealing with joint issues, fatigue, or limited mobility.

Try these exercises:

• Seated knee lifts: Sit tall, lift one knee at a time like you’re marching.

• Seated punches: Sit tall and punch straight out (you can add lightweight dumbbells as an optional enhancement).

• Chair squats: Stand in front of the chair, squat down like you’re going to sit, then stand back up.

• Toe taps: While seated, tap your toes out in front of you and back in, alternating sides.

Pro tip: Create a mini circuit by doing 30 seconds of each for 2–3 rounds. Put on a favorite song and move through it with rhythm.

4. Seated or Lying Leg Lifts

What they work: Quads, hips, lower core

Why they matter: Leg lifts can help strengthen the muscles that support balance and walking. They’re also great for engaging the lower body without having to stand or bear weight.

How to do it (seated version):

• Sit upright with both feet flat on the floor.

• Extend one leg straight out, hold for 2–3 seconds, then lower.

• Alternate sides for 10–12 reps each.

How to do it (lying version):

• Lie flat on your back with one leg bent, foot flat, and the other leg straight.

• Lift the straight leg up to about 45°, pause, and lower with control.

• Do 8–10 reps per side.

Pro tip: Engage your core while lifting to strengthen more than just your legs.

Final Thoughts on the Best Starter Exercises:

You don’t have to be perfect to make progress.

You don’t have to be in shape to start.

You just have to decide that your health matters—enough to show up for yourself, one rep at a time. You can even exercise in bed if you do it safely and it works for you.

If you’re feeling overwhelmed, burned out, or like you’ve let yourself go for too long… you’re not failing. You’re just tired. But a bit a movement can help get you started feeling good again.