EXERCISE

How to Start Exercising: Beginner Level

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It can be difficult to start from zero and as a beginner when you decide to start exercising. It can be even more difficult and costly when you try to find a personal trainer, let alone the cost to go to the gym.

However, once you start it gets easier. This article will help you get on the right track to add exercising as part of your daily routine.

Some reasons why it is good to start exercising everyday include not only weight loss, which is the most common reason, it also includes weight gain, getting fit or toned, and being healthy.

There are many benefits to exercising regularly, other than your initial goal when starting out. Physical health improves immensely, such as reduced risk of heart disease; improved body management in blood sugar and insulin levels; helping to quit smoking; helping to keep your thinking, learning and judgement skills sharp; strengthened bones and muscles; reduced risk of some cancers; reduced risk of falls, especially for older adults; improved sleep; improved sexual health; and improved chances of living longer.

Mental health is also greatly improved by making exercise a part of your daily routine. Physical activities release a hormone called Dopamine, which is known as a ‘happy hormone’. They are natural anti-depressants and help you feel happier and more positive. Exercising helps significantly with depression, anxiety, stress, ADHD, PTSD, Trauma, and more, all due to the ‘happy hormone’. Moreover, the more you exercise, the more dopamine gets released in your body. Other benefits include sharper memory and thinking, higher self-esteem, more energy, stronger resilience, etc.

The general exercise recommendation is minimum 30 minutes every day, and the types of exercises to choose from are cardio, strength training, flexibility and mobility training, and HIIT (high intensity interval training).

Rather than focusing on each one individually, I thought I should make an exercise circuit to help you start off as a beginner. This is because it can become difficult to focus on different areas when starting out and it can take away your motivation.

Beginner level exercise circuit

Before you begin, stretch all your muscles starting from top to bottom.

Start off with a two minute cardio warm-up. This can be up to you, but jumping jacks are usually good starting points.

Now that you are ready, spend a minute for each of the following moves:

Bridge

Wall squat

Knee push ups

BREAK

Stationary lunges

Straight-leg donkey kick

Side-lying hip abduction

BREAK

Cycle crunches

Plank

Squats

Now that you have completed this workout, it is time to cool down. This is as important as warming up, because it helps your body to recover quicker and minimise the soreness the next day or two.

If you are unfamiliar with what each move means, then check out some videos online and see how others are doing it, but hopefully this should guide you in the right direction and start you off.

It can be hard to exercise in your first week when starting out, although, over time it will become easier. If it encourages you, maybe find an exercise buddy! Sometimes it can be helpful to have someone with you, as it can keep you going.

Care to discuss? Leave a comment.

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