Why the First Few Minutes of Exercise Feel Like a Struggle—and How It Benefits You

Recent research shows that 10 minutes of vigorous exercise daily can reduce mortality risk and increase lifespan. Yet, the first few minutes of any workout often feel unusually tough and draining. So, why does getting started feel so challenging?

Before you begin exercising, your body kicks into preparation mode—the stress hormone norepinephrine increases, raising your heart rate and blood pressure in anticipation of movement.

Dr. Matthew Lancaster, an associate professor of exercise physiology at the University of Leeds, noted that working out can raise heart rate and blood pressure.

Once you start exercising, these changes accelerate. Norepinephrine surges, making your heart beat faster and constricting blood vessels. This ensures nutrients are quickly delivered to your active muscles.

Cardiologist Hesler Sentman explained that as soon as you begin exercising, your heart rate can spike by 20 to 50 beats per minute, sometimes even more during those first few minutes.

Blood pressure rises, particularly systolic pressure, as the body delivers oxygen and nutrients to the muscles. Over time, people who exercise regularly adapt to this process more efficiently.

During exercise, blood flow shifts from less essential organs to your working muscles, ensuring they receive oxygen and glucose. Your muscles respond to electrical signals from the nervous system, contracting and working harder as more oxygen and blood reach them.

Your lungs also spring into action, deepening your breaths for additional oxygen. These processes demand significant energy, making the initial minutes of exercise especially difficult.

Exercise isn’t just a physical challenge—it also affects your mind as your heart rate, breathing, and muscle blood flow increase, and your brain benefits from a surge of oxygen and nutrients, improving focus and alertness.

Psychologist Dr. Ritz Birah explained that exercise primes the brain for neuroplasticity, enhancing adaptability and learning. It also stimulates the formation of new neurons, especially in memory-related regions like the hippocampus, promoting sharper thinking and emotional stability.

She added that exercise triggers an adrenaline rush, which delivers a surge of energy and is followed by the release of endorphins. These endorphins elevate mood and alleviate stress, acting as powerful mood enhancers and relievers.