The first steps for couch potatoes

“Healthy and active into your new life as an athlete“ – that’s all achievable after just a few days at Das Ronacher in Bad Kleinkirchheim, promises Simone Ronacher.

Lack of exercise is a common problem these days, and starting an active lifestyle can present a big challenge to many people. But there is good news, says Simone Ronacher: “It’s never too late to get moving and reap the health benefits of sport.“ In this article, Simone Ronacher tells us how beginners can take their first steps towards leading a more active life and how to properly prepare yourself.


No more excuses

The list of excuses people use to avoid exercising is long and varied. Ranging from “No time” and “Too complicated” to “No equipment available” – couch potatoes can be very creative. However, sports activities don’t have to be complicated or expensive. The most important thing is to exercise regularly – something revealed by studies showing that physically active people have a lower risk of developing diseases such as high blood pressure or diabetes.


No expensive equipment required

To keep fit, you don’t need expensive equipment or a costly gym subscription. There are numerous opportunities to get active even in everyday life. A simple walk of just half an hour a day can make a big difference. Of course, a structured training plan is ideal. However, if you haven’t exercised for a long time, you should have a medical check-up first. Your resting heart rate can already provide an insight into your physical condition. A resting heart rate of 50 beats per minute indicates an excellent training condition, while values above 80 beats can be a warning signal.

Slowly step it up and keep at it

Remember that getting started is always the hardest bit. After a few weeks of regular exercise, your body will absorb more oxygen and burn more fat. Fat burning usually starts after around 25 minutes of continuous exercise.

It is important that you increase your training intensity in a controlled manner. Moderate and regular exercise is healthier than pushing yourself to the point of exhaustion. Your heart rate should be between 110 and 130 beats per minute. As a rule of thumb, you should run at a comfortable pace where you can still speak easily.


The right equipment

For an effective workout, it is vital to wear the right clothes and shoes. Make sure they are fit for purpose. Choose breathable sweat-wicking clothing keeping you cool in summer and warm in winter.

Invest in high-quality shoes that are suitable for your activity. Good cushioning and support features are crucial to prevent injuries.

Think about where you are actually going to exercise, whether it’s indoors or outdoors. Your clothing should fit those conditions.


Starting an active lifestyle requires patience and perseverance, but the health benefits are worth it.