A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

Why the First 10 Minutes of Exercise Matter More Than You Think 

(And Why it Seems Hardest at the Beginning of Exercise)

We all know that starting to exercise can feel like the hardest part — the first few minutes can feel heavy, uncomfortable, or even discouraging. But here’s the good news: that resistance isn’t a sign of weakness. It’s simply your brain doing what it’s designed to do — and within about 10 minutes, your body and mind begin to reprogram themselves to move with ease and motivation.

That Initial Resistance Is Normal

When you start moving, your limbic system (the emotional part of the brain that prefers comfort) tells you to slow down or stop. Meanwhile, your prefrontal cortex — the part that makes decisions and plans — is still “booting up.”

That tug-of-war is why the first 5–10 minutes often feel like an uphill climb. Your muscles are adjusting to oxygen demands, your heart rate is increasing, and your nervous system is catching up. But stick with it, because that’s when the magic starts to happen.

The Brain Shift Around 5–10 Minutes

Once you get past that initial period, your brain chemistry begins to change:

• Dopamine and endorphins start to rise, improving mood and motivation.
• Blood flow to the prefrontal cortex increases, improving focus and emotional control.
• The default mode network — the part of the brain that fuels worry and self-criticism — begins to quiet down.

Research backs this up:

• A study from the University of Tsukuba found that just 10 minutes of moderate-intensity running improved mood and increased activity in the prefrontal cortex — the region linked to better decision-making and emotion regulation,
• A meta-analysis in Frontiers in Human Neuroscience showed that even a single 10-minute session of light-to-moderate activity can sharpen executive function and boost mood.

Put simply — if you can move for 10 minutes, your brain will begin to reward you for it.

Tips to Get Through the First Few Minutes

Here’s how to push through that early resistance:

• Commit to just 10 minutes. Promise yourself you can stop afterward — most people choose to continue.
• Start gently. Begin with easy movement like walking or mobility work. Let your body ease into intensity.
• Use music or cues. Your favorite song, a timer, or an instructor’s encouragement can carry you through.
• Track consistency, not perfection. The brain responds to repetition — not intensity alone.
• Celebrate progress. Every time you start, you’re strengthening your neural pathways for motivation.

Why Consistency Is the Real Game Changer

The more often you experience that “10-minute shift,” the faster your brain learns to expect it. Over time, your dopamine system becomes more responsive — meaning the motivation comes sooner, and the resistance fades faster.

This is also why the early stages of a strength program feel awkward — most of your initial gains come from neural adaptation, not muscle growth. Your brain is literally learning how to move better (Springer, 2020).

The Bottom Line

You’re not lazy, unmotivated, or weak if you struggle at the start. You’re simply human — and your brain needs a few minutes to adjust. The key is to move long enough for your body to catch up with your mind.

Your challenge: For the next five workouts, commit to just the first 10 minutes.  When you feel like quitting early, remind yourself: “I’m rewiring my brain.”

Chances are, by minute 10, you’ll feel ready to keep going.

Start Your Freedom Journey

Want to strengthen your body, sharpen your brain, and improve your balance?

Togetherwon offers personalized, in-home fitness training tailored to your unique needs.

Call today to schedule your FREE introductory session!

Lemon Dijon Vinaigrette

Making your own dressing is a much healthier option than buying from the store.  Here's a tasty recipe:

Ingredients:

• 3 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice (or apple cider vinegar)
• 1 tsp Dijon mustard
• 1 tsp raw honey (optional, for balance)
• 1 small garlic clove, minced (or ¼ tsp garlic powder)
• Pinch of sea salt and black pepper

Instructions:

1. Whisk all ingredients together in a small bowl or shake in a jar until emulsified.
2. Taste and adjust — add more lemon for brightness, more olive oil for richness, or a touch more honey if you like a mellow flavor.
3. Store in the fridge for up to 5 days. Shake before each use.

Love Pickleball? 

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Join a TogetherWON group class designed to boost your strength, balance, agility, and mental focus—all essential for becoming a better, more resilient player on the court.

As a participant, you'll also get access to the TogetherWON app with a daily workout plan to keep you moving between sessions.

STAY IN THE GAME.

Email: Kristen@TogetherWon.com

Phone: 719-243-2877

Website: www.TogetherWon.com