Season of beginnings: Get started in a new activity with these wish list winners

One option this year is to give the gift of fitness. Help those in your life get back into the swing of regular exercise with these gift ideas.

Everyone has to start somewhere.

And there’s no time like the holidays to give your loved ones the tools and encouragement they need to start a new activity they’ve always wanted to try but never had the chance.

Here are a few ideas for getting the ball rolling (or the kayak floating) for someone who wants to get active.

The basics: Working out

Starting a workout routine can be a challenge. It can be an intimidating experience for some would-be exercisers.

Core Performance Essentials by Mark Verstegen

The International Health, Racquet & Sportsclub Association reported this month that 73 million Americans used a health club from October 2014 to March 2015. That’s the largest number recorded since 1987, when IHRSA began tracking health club usage in the United States. And that’s a lot of competition for the chest press machine.

One way to overcome the intimidation factor may be to gain a little know-how before stepping foot in the gym.

Adam Rolf, a physical therapist and athletic trainer with Lawrence Memorial Hospital’s Therapy Services, recommends reading up on exercise for people who are being discharged from physical therapy.

“I would recommend a book by Mark Verstegen,” Rolf said. “I really enjoy his book from a couple years back called ‘Core Performance Essentials.’ “

The book’s full title, “Core Performance Essentials: The Revolutionary Nutrition and Exercise Plan Adapted for Everyday Use,” sheds light on Rolf’s recommendation. The content is geared toward beginners and anyone who hasn’t exercised in a while. It breaks down fitness essentials into routines that take only 30 minutes and require no special equipment.

But even workouts developed by an expert should be approached with care, Rolf said. If the gift recipient hasn’t exercised at all or in a while, “the first thing we as health care providers recommend is making sure your body is safe for exercise by consulting with a physician.” So get that physical, then start getting physical.

Gift: Book, “Core Performance Essentials”

Where: Bookstores, Amazon.com

Price: Varies; an electronic version for Kindle is $13.99

Like riding a bike

You don’t have to be training for the Tour de France to enjoy a spin on a bicycle.

While exercisers can ride a (stationary) bike indoors, turning the pedals in the great outdoors may be more satisfying for the person on your list. And getting someone started on a durable, comfortable bicycle doesn’t have to cost thousands of dollars.

The Giant Sedona has handlebars that rise up, letting riders sit a little more upright, which can be less intimidating than a more aggressive, forward cycling position.

Jackson Schlotterback, sales associate at Cycle Works, 2121 Kasold Drive, says the store specializes in getting riders started on a quality beginner bike.

The store features Giant bicycles, and it has mountain, comfort and city bike models that all start around $359.

A new or returning rider might appreciate the positioning of a comfort bike. The Giant Sedona has handlebars that rise up, letting riders sit a little more upright, as well as a wider saddle and a suspension seat post.

“It’s good for paved trails or even commuting,” Schlotterback said. “And sitting up taller is less intimidating.”

A helmet is strongly encouraged, and basic models start at $40. Riding at dusk or early in the morning might also necessitate a light on the front and rear of the bike, per Kansas statutes.

And for the optimist who hopes to outgrow a beginner-model bike, “We do take trade-ins (at Cycle Works), so if they do get more serious, we would help them out with a nicer bike,” Schlotterback said.

Gift: Comfort bike, Giant Sedona; helmet

Where: Cycle Works, 2121 Kasold Drive

Price: $359; $40 (tax not included)

One foot in front of the other

One of the easiest exercises to outfit for is running.

“It’s one of the most cost-effective sports to get into,” said Grant Catloth of Ad Astra Running. “What you need to buy for running, you need to buy for every other sport.”

Ad Astra Running in Lawrence has shoes to fit most any runner or walker. A durable, comfortable pair of running shoes can be one of the most economical pieces of exercise equipment you can buy.

When it comes to running, two things — shoes and support in, well, delicate areas — can make or break a runner’s experience with the sport, Catloth says. The right fit makes for an enjoyable experience, and that will help someone who wants to run come back for more.

Rather than buying a pair of shoes or a sports bra for someone, Catloth recommends getting a gift card and having the would-be runner come in for a shoe fitting.

“We take people through a gait analysis, we watch them walk barefoot to look at how their foot is dispersing weight, then measure for length and width. That’s a starting point,” Catloth said. “We’d love to have old shoes, too, so we can look at them — the more worn, the better.”

J. Jenkins with Ad Astra leads a training program called Run Walk Lawrence, and as the name implies, it uses a mixture of running and walking to get people started.

“The emphasis is on staying injury free and building a base in a fun and supportive atmosphere,” Jenkins said.

On Jan. 2 and 3, he has programs starting for 5K, 10K and half marathon. “The 5k program is targeted at people totally new to running,” he said.

Interested participants can sign up at active.com and receive a shoe discount at Ad Astra when they sign up.

Gift: Running shoes; foundation garments

Price: $120; $35-$50

Where: Ad Astra Running, 16 E. Eighth St.


Water wonderland

Did a dream vacation turn into a water-logged Christmas list? Trying a kayak or stand-up paddleboard while on holiday can lead to a holiday wish that would make an outfitter proud.

The Dagger Zydeco is short and lightweight, which makes it a top choice for beginning kayakers.

Sunflower Outdoor and Bike has kayaks and paddleboards that fit budgets for beginner enthusiasts, when aspirations might be a little bigger than wallets.

George Parton, the outdoor equipment buyer for Sunflower, says shorter kayaks are more economical, lighter and easier to move around from the car to the water. An example would be the Dagger Zydeco, which runs about $449.

“Stability is a big part of this one for the beginner; it’s a really flat and wide boat,” Parton said. But ultimately, a beginner kayak is something the paddler feels comfortable in. It isn’t necessarily that beginners couldn’t handle a longer boat, they just have to decide how willing they are to invest in more expensive equipment.

“You can start off on a longer boat if you’re willing to put the money into it,” he said.

Stand-up paddleboards have been very popular, Parton said, but one of the drawbacks to a paddleboard is transportation: A roof rack is typically needed to take the 9- to 12-foot boards to the water, and buying a rack AND a board can be prohibitive — racks can run about $500.

One way around that is an inflatable paddleboard, like the NRS Imperial 4. The board packs down to the size of a large suitcase, comes with a pump and inflates to its full length of 10 and a half feet.

Kayaks and paddleboards don’t come with a paddle, because those are determined by the size of the paddler; they range in price from $50 to hundreds of dollars for a custom paddle. And a life jacket is required to be in the vessel, but the paddler doesn’t have to be wearing it.

Gift: Kayak; paddleboard

Price: $449; $1,100-$1,300

Where: Sunflower Outdoor and Bike, 804 Massachusetts St.