HOW TO START EXERCISING: A BEGINNER’S GUIDE TO WORKING OUT

Regular exercise is one of the best things for your health. Making it a part of your daily routine takes effort and discipline. You can use specific strategies to keep it going. Regular exercise will quickly show results in your health and well-being.

Why do you exercise?

Regular exercise is proven to be beneficial for your health  Its main benefits include helping to maintain and achieve a healthy body weight and muscle mass and reducing your risk of developing chronic diseases .

Research has also shown that exercise can improve your mood, increase your mental health, help sleep better and even enhance your sex life.

But that’s not all. It can also be used to maintain good energy levels. Exercise is powerful and can improve your quality of life.

Exercises of common types

There are many types of exercise.

• Aerobic. Any fitness program must include some form of continuous movement as its core. Swimming, running, and dancing are some examples.
• Strength. These are exercises that increase muscle power and strength. These include resistance training and weightlifting.
• Calisthenics. These movements are often performed without large muscle groups and gym equipment. These moves are performed at a moderate aerobic pace. You can do them in various ways, including situps, pushups, lunges, and pull-ups.
• High-intensity interval Training (HIIT) This exercise consists of repetitions of short bursts of high-intensity exercise, followed by rest periods or low-intensity activities.
• Boot Camps. This high-intensity, timed-based circuits combine resistance and aerobic exercises.
• Balance and stability. These exercises strengthen muscles and improve body coordination. You can try Pilates, Tai Chi poses, and core-strengthening exercises.
• Flexibility. These exercises aid muscle recovery and range of motion and prevent injuries. You can try yoga or make individual muscle-stretch moves.

These activities can be done either individually or in combination. It doesn’t matter what you do, as long as it is fun.

How do you get started?

Before you start a new exercise routine, it’s essential to think about these things.

1. Take a look at your health.

Before you start an exercise program, it is important to consult your doctor. This is especially important for people new to vigorous and strenuous physical activities.

A quick checkup will detect any conditions or health issues that may put you at risk of injury while exercising.

It can help you optimize your workout. If you work with a personal trainer, it will make it easier to understand your limitations and create an exercise program that is tailored to you.

2. Plan and set realistic goals.

Once you exercise regularly, make a plan with attainable steps. Start with a set of simple steps that you can follow. You can then build on this plan as your fitness levels improve.

If your goal is to complete a 5-kilometer run, you can begin by creating a plan that includes shorter runs. After you’ve completed the short runs, you can increase your distance to run the entire 5 km in one session.

Setting small, achievable goals will improve your chances of success and keep you motivated at every step.

3. Make it a daily routine.

Sticking to your exercise routine is another key element to success in exercising. People find it easier to stick to a regular exercise program if it becomes a habit.

An analysis of studies has shown that replacing unhealthy habits with healthier ones is a great way to maintain them over the long term. You can also keep your routine by creating a schedule and exercising daily.

You can, for example, make exercising a daily habit by setting aside time each day to exercise. You need to pick a time that is most convenient for you.

1-week sample exercise program

Here’s an easy-to-follow, one-week exercise program that doesn’t require any equipment. It takes you only 30-45 minutes per day.

You can adjust the program to suit your fitness level and make it as difficult as possible.

• Monday: A 40-minute, moderate-pace jog/brisk walk.
• Tuesday: Rest day.
• Wednesday: For 10 minutes, stroll. Next, stroll for 10 minutes. Stretch afterward.
  • Circuit #1: Three sets of 10 lunges for each leg, ten pushups, and ten situps.
  • Circuit #2: Three sets of 10 chair dips and ten jumping Jacks alternating with 10 air squats
• Thursday: Rest day.
• Friday: 30-minute bike ride or moderate-paced jog
• Saturday: Rest day.
• Sunday: Walk, jog, or run for 40 minutes.

This 1-week program is just an example to help you get started. You can find more ideas and plans for working out at the following links.

• 20-minute workout for beginners
• 30 moves for making the most of your at-home workout to suit different skill levels
• Six low-impact cardio exercises in less than 20 minutes

Some tips for beginners

1. Keep hydrated

Hydration is vital for good health. It is essential to replenish fluids while exercising, especially in hot environments, Hydrating after a workout can also help you recover faster and prepare for your next session .

2. Optimize your nutrition

To support your fitness program, eat a healthy diet. All food groups are necessary to maintain healthy energy levels and maximize workouts. Carbohydrates are essential as they fuel your muscles before exercise .

After exercise, carbs are important to replenish glycogen stores and aid in absorbing and recovering amino acids .Protein also helps to improve muscle recovery after exercise and repair tissue damage. 

3. Get warm

Warming up is important before you start your workout. This will help you avoid injuries and increase your athletic performance .

It can also improve flexibility and reduce soreness following a workout . Start your workout with aerobic exercises such as arm swings and leg kicks.

Alternatively, warm up by warming up with easy movements related to the exercise that you are planning to do. You can walk before you run, for example.

4. Cool down

It is important to cool down because it allows your body to return to its normal state.

Cooling off can take a few minutes and help with normal breathing. Some cool-down options are light walking after an aerobic workout or stretching after resistance training.

5. Pay attention to your body.

You should be aware of your limitations if you aren’t used to exercising every day. Stop if you feel discomfort or pain while exercising. Pushing through pain is a bad idea as it can lead to injuries.

Remember that faster and harder is not always better. You can make sure you are sticking to your exercise program over the long term by taking your time and focusing on the important things.

Stay motivated

Fun is key to making exercise enjoyable and motivating you to continue. This will help you not to dread working out. You can mix and match activities, just like the exercise program above.

If you can and are willing to join a gym, take a virtual class like yoga or Pilates, or hire a personal trainer, these are great ideas to increase motivation and enjoy the sport.

You can keep your account up by working out with a friend or group. This will help you stay motivated and on track. You can also track your progress by keeping track of your weightlifting and running times. This will help you stay motivated to improve your records.

The bottom line

It can be challenging to start a new exercise program. Setting realistic goals can help you keep a fitness routine going. There are many types of exercise that you can choose from. You should find the ones that you enjoy and make sure to change them from time to time.

To prevent injury, you should start slow, increase your fitness, and allow your body to rest. You can stay motivated by taking actionable steps, such as keeping track of your progress and joining a virtual class.

It is essential to eat healthily and hydrate frequently. You should also check in with your healthcare provider regularly to keep track of your health.