Understanding the different types of exercises and how to incorporate them into your weekly routine can help you start exercising. Some tips, such as joining a fitness class or doing mini-workouts, can help make exercise a long-term habit. Regular exercise plays an important role in maintaining your health. In the short term, exercise can help improve your mood, mental health, and sleep, as well as manage your hormones and blood pressure levels. In the long term, exercise can help you achieve and maintain a healthy body weight and muscle mass and reduce your risk for chronic diseases, among many other benefits. If you’re considering starting to exercise but don’t know where to begin, this article is for you. Here’s all you need to know about starting a routine and sticking to it.
Common types of exercise
Flexibility: Exercises like yoga and stretching to enhance muscle recovery and maintain range of motion.
Aerobic (Cardio): Exercises that increase heart and breathing rates, such as swimming, running, and dancing.
Strength Training: Exercises that build muscle power, like weightlifting and resistance training.
Calisthenics: Bodyweight exercises like pushups, situps, and lunges.
HIIT (High-Intensity Interval Training): Short bursts of intense activity followed by periods of rest or low-intensity exercises.
Boot Camps: Intense, timed circuits that combine aerobic and strength training.
Balance & Stability: Exercises like Pilates and tai chi that strengthen muscles and improve coordination.
How to get started
Make Exercise a Habit
Creating a consistent routine is key. Try to incorporate 30 minutes of exercise into your day, whether it’s in the morning, during your lunch break, or after work. If time is tight, try mini-workouts of 10 minutes throughout the day.e or exercising at the same time every day can help you make it a habit. It’s important to choose a time that works best for you.
Check Your Health
Before starting a new workout routine, it’s crucial to check with a healthcare professional. A physical exam can highlight any potential health risks and help you tailor your exercise plan accordingly.
Make a Plan and Set Realistic Goals
Start with small, achievable goals. For example, if you want to run 5 kilometers, start with short runs and gradually increase the distance. This gradual approach will help you stay motivated and prevent burnout.
How much time should I exercise each week?
The Physical Activity Guidelines for Americans provides the following weekly recommendations as a minimum to help maintain physical and cognitive function and prevent chronic conditions:
- Aerobic: At least 150 minutes of moderate-intensity cardiovascular exercise or 75 minutes of high-intensity exercise.
- Resistance: At least two weekly sessions of resistance training that target all of the muscle groups.
1-week sample exercise program
Here is an easy-to-follow, 1-week exercise program that doesn’t require equipment and will take you 30 to 45 minutes a day to complete.
Monday: 40-minute moderate-pace jog or brisk walk.
Tuesday: Rest day.
Wednesday: Walk briskly for 10 minutes. Then, complete the following circuits, resting 1 minute after each set but not between exercises. Stretch afterward.
- Circuit #1: 3 sets alternating 10 lunges for each leg, 10 pushups, 10 situps
- Circuit #2: 3 sets alternating 10 chair-dips, 10 jumping jacks, 10 glute bridges
Thursday: Rest day.
Friday: 30-minute bike ride or moderate-pace jog.
Saturday: Perform Wednesday’s strength training circuit or another bodyweight strength training circuit.
Sunday: Take a long walk for 40 minutes.
The 1-week program above is just a simple sample to get you started.
A few tips for beginners
Stay Hydrated
Drinking enough water throughout the day is crucial, especially during exercise. Aim for about 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women.
Eat to Fuel Your Body
Proper nutrition supports energy levels and muscle recovery. Carbs fuel your workout, while protein aids in muscle repair. Healthy fats help with fat burning and energy management.
Warm Up Properly
Warming up before a workout helps increase blood flow and flexibility, reducing injury risk. Try dynamic stretches and light aerobic exercises like leg swings or arm circles.
Cool Down and Stretch
After your workout, cooling down helps lower your heart rate and prevent stiffness. Static stretching can also reduce muscle soreness.
Listen to Your Body
Start slow, especially if you’re new to exercise. If you feel pain, stop and rest. It’s essential to gradually increase intensity to avoid injury.
The Bottom Line
Starting a workout routine can be challenging, but it’s worth the effort. By starting slow, setting realistic goals, and making exercise a habit, you’ll improve your overall health and well-being. Remember to choose exercises you enjoy, listen to your body, and keep track of your progress to stay motivated.
If you’re unsure where to start, consult a healthcare professional or personal trainer to develop a plan that’s right for you.
Also Read : Benefits of Drinking Warm Lemon Water Every Morning
