Getting Started with Physical Activity in Grand Rapids, MI

Physical activity is one of the most important things you can do for your health, especially in a city like Grand Rapids where long winters and busy schedules can make it easy to stay sedentary. Whether you walk the trails along the Grand River, use an indoor track at a Spectrum Health facility, or join a local gym in Kent County, starting safely is essential.

This guide explains how to get started with exercise in Grand Rapids, how to know if you should see a doctor first, and how to warm up, cool down, and build a routine that works for you.

Pre-Exercise Screening: Do You Need to See a Doctor First?

Before you begin a new exercise program, it’s important to check whether you have any medical conditions that could put you at higher risk during physical activity. This is called pre‑exercise screening.

Pre‑exercise screening acts as a safety net to help determine:

  • If the benefits of exercise outweigh the risks for you
  • Whether you should see your GP or another health professional in Grand Rapids before starting

You can:

  • Talk with your primary care provider at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health
  • Contact the Kent County Health Department or Grand Rapids Public Health for guidance on local screening tools and resources

Key Questions to Ask Yourself Before You Start

If you answer “yes” to any of the questions below, see a doctor before starting or increasing your physical activity:

  • Has a doctor ever told you that you have a heart condition, or have you ever had a stroke?
  • Do you ever experience unexplained chest pain at rest or during physical activity?
  • Do you ever feel faint, lightheaded, or dizzy during exercise, or have you lost your balance because of these symptoms?
  • Have you had an asthma attack requiring immediate medical attention in the last 12 months?
  • Do you have diabetes (type 1 or type 2), and have you had trouble controlling your blood glucose in the last three months?
  • Do you have any diagnosed muscle, joint, or bone problems (for example, arthritis, chronic back pain, or previous sports injuries) that could be made worse by physical activity?

In Grand Rapids, you can book an appointment with:

  • Your GP or family doctor
  • A physiotherapist or physical therapist
  • An accredited exercise physiologist or certified personal trainer at a local clinic or fitness center

These professionals can help you choose safe activities and set up an individualized exercise plan.

Why Your Health and Fitness Goals Matter

When it comes to sticking with physical activity, clear goals and regular progress checks can keep you motivated—especially during our long Michigan winters, when it’s tempting to stay indoors and inactive.

Identify Why Your Health Is Important to You

Ask yourself:

  • What do I want to get out of becoming more active?
  • How do I want to feel 3, 6, or 12 months from now?

Common reasons people in Grand Rapids want to be more active include:

  • Having more energy to enjoy outdoor activities in West Michigan (like biking trails, walking in local parks, or enjoying Lake Michigan in summer)
  • Managing or preventing chronic conditions common in Michigan, such as heart disease, high blood pressure, obesity, and type 2 diabetes
  • Coping better with seasonal affective disorder (SAD) and low mood during the dark, cold months
  • Keeping up with kids or grandkids, or staying independent as you age

Make a List of Pros and Cons

Writing things down can make your goals feel more real and help you work through what’s holding you back.

Pros (benefits you want):

  • More energy throughout the day
  • Better sleep
  • Improved mood and less stress
  • Weight management
  • Lower blood pressure or cholesterol
  • Feeling stronger and more confident

Cons / Barriers (what’s holding you back):

  • “I don’t have time”
  • “I’m worried about getting hurt”
  • “I don’t like the cold weather”
  • “I feel self‑conscious at the gym”
  • “I haven’t exercised in years and don’t know where to start”

Once you see your list, ask:

  • Which barriers feel strongest to me?
  • Which benefits matter the most right now?

If you’re currently inactive or feel your fitness level is low, it’s strongly recommended that you consult a health or exercise professional in Grand Rapids before you begin.

How to Start Physical Activity Gently and Safely

If your doctor says it’s safe to exercise, or if you have no major health concerns, begin slowly and gently.

Start Small

  • Choose an activity you feel you can manage, such as:
    • A 10–15 minute walk around your neighborhood, at Woodland Mall, or on an indoor track
    • Easy cycling on a stationary bike
    • Light water exercise at a local community pool
  • Aim for short sessions and build your confidence and fitness over time.

Everyone progresses at a different pace. If you haven’t exercised for some time:

  • Increase your time and intensity gradually
  • Pay attention to how your body feels during and after activity
  • Stop and seek medical advice if you feel chest pain, severe shortness of breath, or dizziness

Pushing too hard too soon can lead to injury or discomfort, which can quickly reduce your motivation to stay active.

Warming Up and Cooling Down: Especially Important in Michigan Weather

In a city with cold, often icy winters like Grand Rapids, warming up is especially important. Cold muscles and joints are more prone to injury.

How to Warm Up

A warm‑up is designed to:

  • Raise your body temperature
  • Increase blood flow to your muscles
  • Prepare your joints and nervous system for movement

General warm‑up guidelines:

  • Spend 5–10 minutes warming up (you may need a bit longer in winter)
  • Start at a leisurely pace, then gradually increase your speed

Examples:

  • Light walking, then brisk walking
  • Easy cycling on a stationary bike
  • Gentle rowing machine at the gym

Follow this with dynamic stretching focused on the muscles you’ll be using.

What Is Dynamic Stretching?

Dynamic stretching involves slow, controlled, repeated movements through a comfortable range of motion. It should mimic the movements of your planned activity.

For example:

  • Before walking or jogging:
    • Leg swings (front to back, side to side)
    • Marching with high knees
    • Gentle walking lunges

Start with:

  • Smaller movements
  • Slower speed

Then gradually increase the range of motion and speed as your body warms up.

Cooling Down After Exercise

For the last 5 minutes of your workout:

  • Gradually slow down your pace
  • Allow your heart rate and breathing to return closer to normal

For example:

  • If you were jogging, finish with an easy walk
  • If you were cycling, lower the resistance and pedal slowly

Cooling down helps:

  • Reduce dizziness or lightheadedness
  • Promote recovery
  • Decrease muscle stiffness

Stretching: Warm-Up and Cool-Down

Stretching should be part of both your warm‑up and cool‑down.

  • Before exercise: Focus on dynamic stretching of the muscles you’re about to use
  • After exercise: You can add some gentle static stretching (holding a stretch for 15–30 seconds) to improve flexibility and reduce tension

Research suggests that dynamic stretching before activity is often more beneficial than long, static stretches before you start, especially if you’re preparing for walking, running, or sports.

Wear Comfortable Clothes and Proper Shoes

The right clothing and footwear can make physical activity safer and more comfortable, particularly in Michigan’s changing seasons.

Clothing Tips for Grand Rapids Weather

  • In colder months:
    • Dress in layers you can remove as you warm up
    • Wear moisture‑wicking fabrics close to your skin
    • Protect your head, hands, and feet from the cold
  • In warmer months:
    • Choose light, breathable fabrics
    • Use sunscreen if you’re outdoors
    • Stay hydrated, especially on humid days

Choosing the Right Shoes

Your shoes should:

  • Provide good support and cushioning
  • Match the activity (walking, running, court sports, etc.)
  • Fit well to help prevent blisters, foot pain, and joint problems

If you’re unsure, consider visiting a local running or sports store in Grand Rapids for a professional shoe fitting.

Getting the Right Technique

If you’re:

  • Trying a new activity, or
  • Returning to something you haven’t done in a while

It’s a good idea to get coaching or expert instruction. Poor technique can lead to injury and soreness.

In Grand Rapids, you can:

  • Work with a physical therapist or physiotherapist
  • See an accredited exercise physiologist
  • Join a beginner class at a local gym, community center, or hospital-based wellness program

They can teach you correct form for exercises like squats, lunges, lifting weights, or using cardio machines.

Local Help and Resources in Grand Rapids, MI

If you’re new to exercise or have health concerns, reach out to:

  • Your GP (family doctor) – for medical clearance and guidance
  • Physiotherapist / Physical Therapist – for injury prevention and rehabilitation
  • Accredited Exercise Physiologist or Certified Trainer – for safe, personalized exercise plans
  • Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health – many offer cardiac rehab, diabetes education, and medically supervised fitness programs
  • Kent County Health Department & Grand Rapids Public Health – for community wellness programs, chronic disease prevention resources, and local activity initiatives

Bringing It All Together

To safely start physical activity in Grand Rapids, Michigan:

  1. Complete pre‑exercise screening and talk with a doctor if you have any health concerns.
  2. Clarify your goals and list your personal pros and cons.
  3. Start gently, especially if you’ve been inactive, and increase time and intensity slowly.
  4. Warm up and cool down every time you exercise, using dynamic stretching before activity.
  5. Wear appropriate clothing and shoes for both your activity and West Michigan’s weather.
  6. Get help with technique from local health and exercise professionals when needed.

Taking these steps can help you build a safe, sustainable exercise routine that supports your health all year round in Grand Rapids.