When you’re totally new to fitness, it can be hard to get into a routine. You might not know which exercises to pick, how long to exercise and how many times a week you should train. The great news is that, no need of complicated equipment or intense workouts to get started. The key to beginning exercise as a beginner is to take small steps, choose exercises that you enjoy, and continually develop a lifestyle of exercise.
Exercising regularly helps maintain strength, flexibility, endurance and general health. But, beginners must not attempt to do too much, too soon. Exercise can be more successful if it is simple and can be done realistically over time.
Know the reasons to exercise
When beginning an exercise program consider the purpose of exercise. Having a clear reason can help you to stay motivated.
You may want to:
- Boost your overall fitness.Enhance overall fitness.
- Increase energy levels
- Build strength
- Improve flexibility
- Help maintain a healthy weight.
- Limit sitting for extended periods of time
- Enhance your lifestyle
You don’t have to make a complicated goal. Just wanting to be more active in the day can be a good motivation to get going.
Make sure you select an objective that is attainable. Instead of the goal of being “very fit,” you can consider walking four times a week for 30 minutes each.
It’s much easier to measure and keep small goals.
Use simple activities to get started.
Advanced gym equipment and tough workout routines aren’t necessary for beginners.
Activities that are easy include walking, cycling, light jogging, swimming, stretching and simple bodyweight exercises.
Walking is particularly helpful for beginners as it is very little preparation. You can do anything around the neighborhood, in a park or indoors.
You can also try basic exercises such as:
- Squats
- Wall push-ups
- Lunges
- Glute bridges
- Chair exercises
- Light stretching
Select movements that are comfortable and give your body time to adapt.
Begin Slowly
A frequent error of the novice is overdoing the initial days of training.
It’s easy to get very enthusiastic when getting started, but if you start out using a lot more than you are used to, you can end up feeling very tired or sore. It can also make exercise less enjoyable.
Rather, begin with brief sessions.
For instance, you could start with 15–20 minutes of walking or basic activities three times a week. Once that becomes a normal routine in your body, gradually ramp up the time.
It is usually better to be consistent than to do some very long sessions.
Create a Realistic Exercise Schedule
When exercise is part of a daily routine it is easier to do.
Examine your schedule and find out when you are typically available. You may want to work out early in the morning, at lunch or after work.
A novice schedule might be as follows:
| Day | Activity |
| Monday | 20-minute walk |
| Tuesday | Rest or gentle stretching |
| Wednesday | 20-minute beginner strength workout |
| Thursday | Rest |
| Friday | 25-minute walk |
| Saturday | Light cycling or stretching |
| Sunday | Rest |
You do not need to follow this exact schedule. The goal is to create a routine that works with your lifestyle.
Include Different Types of Exercise
A normal fitness regimen typically incorporates a variety of exercise styles.
Cardiovascular Exercise
Cardio activities increase your heart rate and help improve endurance.
These include walking, jogging, swimming, cycling and dancing.
Moderate activities, like brisk walking, are good for beginners, and can be done to build up activity intensity.
Strength Training
Strength exercises help your muscles become stronger.
Start by using body weight exercises like squats, wall push-ups and lunges. Late addition of resistance bands and light weights.
Flexibility Exercises
Stretching can help keep you moving comfortably and flexible.
Soaking in mild stretches after exercise can aid in relaxation. Don’t push yourself into awkward positions.
Balance Exercises
BALANCE becomes more crucial for daily activities.
Balance and coordination can be developed with simple activities like standing on one foot for a few seconds.
Warm Up Before Exercising
A brief warm up gets your body ready for exercise.
Take a few minutes to do some soft movements prior to the main exercise session.
You might try:
- Slow walking
- Shoulder circles
- Arm movements
- Gentle leg swings
- Easy bodyweight movements
A warm up is to build up movement instead of jumping into an intense workout.
Following exercise, a few minutes of slow and gentle stretching can be taken.
Practice Correct Exercise Technique
It is better to perform a few good reps with good technique than many poor reps with poor technique.
Bad form while exercising can put undue strain on your muscles and joints.
If you’re doing a new movement, do it slowly! Think slow, concentrate on your body.
New users of gym equipment may also find it helpful to consult with a trained fitness expert who can explain how to use the equipment properly.
The more precise repetitions are better than the more repetitions with shoddy form.
Listen to Your Body
Exercise-induced muscle fatigue may occur upon starting exercise, particularly if it’s activities you haven’t explored before.
If there is any sharp pain, severe discomfort, dizziness, chest pain, or unusual shortness of breath, however, it shouldn’t be ignored.
When exercising, it shouldn’t make you feel unsafe.
Take rest breaks as needed and don’t compare yourself to someone who has been working out for years.
Individuals have varying levels of fitness.
Make Exercise Enjoyable
It’s easier to stick to an exercise program when you like doing it.
There is no one right or wrong type of exercise.
You might enjoy:
- Walking outdoors
- Dancing
- Swimming
- Cycling
- Playing sports
- Home workouts
- Gym workouts
- Yoga
- Hiking
Experiment with various activities to see which ones get you energized.
If exercising with a friend or family member is more fun, try exercising with them.
Track Your Progress
Monitoring your activity can give you an indication of your progress.
You could record:
- Workout duration
- Walking distance
- The number of exercises performed in a week.Frequency of exercise per week.
- Exercises completed
- The amount of weight or resistance being applied
- How you felt after running or exercising
It may seem that a walk that used to be difficult may become easier after a while.
Not everything about progress is about weightlifting more or running faster. Increased frequency of exercise is also significant progress.
Allow Time for Rest and Recovery
Exercising is not just about working out; it’s also about resting.
After exercise, particularly if you are new to strength training, your body needs time to recover.
If you are a beginner, don’t work out at a high intensity every day.
It may be possible to introduce rest days or gentle activities like walking or gentle stretching between more strenuous sessions.
Balanced meals, drinking water and getting enough sleep can also aid your exercise program.
Concentrate on consistency, not perfection.
Sometimes you can’t make it to a workout due to work, family obligations, travel or other demands.
Don’t despair if you miss one workout, because your entire program hasn’t failed.
Follow a regular routine as far as possible.
A realistic exercise plan should be incorporated into your lifestyle and not make your life harder.
Even brief bouts of physical activity can help create an active lifestyle.
Common Beginner Exercise Errors to Prevent
Some beginners get disheartened as they think the process is going too slowly.
Practice avoiding common pitfalls, including high intensity at the start of training, not allowing recovery days, poor form, comparing yourself to others, or a training program that is not enjoyed.
Another error is thinking that all workouts need to be a lengthy session.
It is better to have a short, regular exercise session, than to get through a very long exercise program that you will never be able to sustain.
Final Thoughts
As a beginner, learning how to start exercising can be simple. Start with simple activities, set realistic activity goals, and slowly build up activity as fitness increases.
Any kind of walking or a simple exercise of strength, stretching, cycling, swimming, etc., can be a good starting point. The key is to discover a routine that seems authentic and fun!
In addition to thinking in terms of speedy results, think about establishing a habit that you can keep for extending periods. Little and often can make a huge difference and help to establish a more active lifestyle.
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