Getting Started with Exercise
Beginning a fitness journey can feel overwhelming, but with the right approach, it can be enjoyable and sustainable. These beginner-friendly routines will help you build strength, endurance, and confidence.
Walking Routine
Walking is an excellent way to start exercising. Begin with 15-20 minute walks three times a week, gradually increasing to 30-45 minutes five times a week. Focus on maintaining good posture and a brisk pace.
Bodyweight Circuit
This simple circuit requires no equipment:
- 10 squats
- 10 modified push-ups (on knees if needed)
- 30 seconds of marching in place
- 10 lunges (each leg)
- 30-second plank (modified if needed)
Rest for 1-2 minutes, then repeat 2-3 times. Aim to do this circuit 2-3 times per week.
Flexibility Routine
Stretching improves flexibility and reduces injury risk. Hold each stretch for 20-30 seconds:
- Neck tilts and rotations
- Shoulder rolls
- Standing side stretches
- Hamstring stretches
- Quad stretches
- Calf stretches
Tips for Success
- Start slowly and gradually increase intensity
- Listen to your body and rest when needed
- Stay consistent rather than pushing too hard
- Schedule workouts like any other important appointment
- Find activities you enjoy to make exercise sustainable