An excellent starting point is nutrition. Eating and exercise are closely connected; proper nutrition is essential for building strength and fueling activity.
The type of fat does matter. Choose plant-based fats from avocados, olive oil, canola oil, almonds, pistachios, walnuts, and fatty fish like salmon, tuna and cod. Portion control is also a factor in fats, especially if you want to lose weight as you increase activity.
Eat enough to prevent hunger. Concentrate on easily digested, high-quality carbohydrates such as bananas, grapes, watermelon, dates and peaches, and foods with low-to-moderate protein content, fiber and fat to prevent digestive issues.
Take in enough carbohydrates to maintain blood glucose levels and restore glycogen, your body's store of glucose. By consuming 15–30 grams of protein, you maximize your synthesis of muscle protein.
If you're well-hydrated, you generally won't be thirsty. Thirst is a sign you're not taking in enough fluids. Be aware of the color of your urine — the lighter yellow it is, the more hydrated you are.
Another nutrient to focus on is vitamin D, which benefits muscle function, bone health, immunity and hormone health. Omega-3 fatty acids from walnuts, salmon and cod are good for muscle recovery, heart health, and brain and immune function.