During my conversation with Dr Nicole Hinds, she said something that stopped me in my tracks: inactivity is now considered as harmful as smoking. We know smoking increases the risk of cancer. But what about sitting still for months, barely moving? That too increases the risk of serious illnesses – including certain cancers like breast and bowel cancer.
The message is clear: movement is not optional. It’s vital.
The First Step – Quite Literally
For those who’ve been sedentary for a long time, exercise can feel intimidating. Where do you even begin? Nicole’s advice was simple: start walking.
Not a marathon. Not a gym membership. Just walking. She recommends brisk walking, ideally at a pace where you can still talk but not sing. Add in a hill or two, and you’re already doing moderate exercise.
The most powerful change comes not from running 10k out of nowhere, but from going from nothing to something. Even light movement dramatically improves health markers like blood pressure.
Common Mistakes When Restarting Exercise
Nicole laughed as she shared her own experience of restarting running. Like many of us, she set off at the pace she used to run years ago, only to find herself struggling a few kilometres in. The biggest mistake? Doing too much too quickly.
Our brains remember what we used to do, but our muscles and cardiovascular systems need time to rebuild. Overloading too soon often leads to burnout or injury. Instead, Nicole recommends:
- Starting slow and steady.
- Listening to your body.
- Avoiding the temptation to push hard every session.
It’s far better to run slowly for longer, or to walk briskly, than to overexert yourself and never want to try again.
The Art of Consistency
So, how do we stick with it? Nicole reminded me that routine is everything. If exercise is already in your diary, just like work meetings or school runs, you’re more likely to show up.
Some of her practical tips included:
- Treat exercise as a non-negotiable appointment.
- Join a class or club where you’ve prepaid, accountability matters.
- Vary your routine to keep it interesting. Mix up running, walking, strength, or classes.
- Find a partner or friend who will encourage you when your motivation dips.
We are creatures of habit. The more consistent we are, the more exercise becomes part of our lifestyle rather than a chore.
The Power of Small Wins
Nicole also reminded me that sometimes it’s the smallest actions that matter most. Walking to school instead of driving. Taking the stairs. Playing with your children at the park. These “little extras” add up over time and can transform how you feel.
It’s not about chasing perfection. It’s about building momentum with small, manageable steps.
If you’re feeling ready to restart your fitness journey, this episode with Dr Nicole Hinds is packed with practical advice and encouragement. Listen now to The Visionary Podcast and take the first step towards a healthier, more active life.
– Written by host Hala Ali
The Visionary with Hala Ali Podcast 