Buzz
Exercise plays a vital role in maintaining good health, but it can be hard to know where to start. If you’re not accustomed to physical activity, it’s important to ease into it. Begin by taking walks of 10 to 15 minutes, and gradually increase the time until you can comfortably walk or jog for 30 minutes each day. Add strength training exercises 2 to 3 times per week, and consider incorporating yoga or Pilates to improve flexibility. As you exercise, always pay attention to your body’s signals, and consult with your doctor if you have any medical conditions or concerns.
Steps
Building a Consistent Exercise Schedule
Adjust your routine based on your fitness level. If you’re new to physical activity, start with manageable exercises and gradually build up your strength. Over time, you can increase the intensity of your workouts.
- For instance, begin by walking for 10 to 15 minutes at a time. After 1 to 2 weeks, aim for 30-minute walks and try walking faster. You might begin by covering 1⁄2 mile (0.80 km) in 15 minutes, then work towards walking 2 to 3 miles (3.2 to 4.8 km) in 30 minutes.
- When doing strength exercises, start with 2 sets of 8 repetitions (like 8 push-ups). Gradually add 1 to 2 more reps each week until you can complete 12 to 14 reps per set.
Warm up for 5 to 10 minutes before starting your workout. Focus on the muscles you intend to work, but use lighter movements to get your body prepared. For example, walk for 5 to 10 minutes before jumping into a jog or a lower body workout.
- If you’re swimming, begin slowly and gradually increase your pace. Before an upper body workout, warm up by walking or jogging and doing light jumping jacks to elevate your heart rate and boost circulation.
Aim for at least 30 minutes of aerobic activity every day. Ideally, engage in 30 minutes of moderate aerobic exercise daily. This can include brisk walking, jogging, running, cycling, or swimming.
- During moderate intensity exercise, your heart rate should increase, and you'll notice you're breathing harder. You should still be able to speak but not sing comfortably.
- Remember, you can break your exercise into smaller sessions throughout the day. Short bursts of 5 to 10 minutes can be a great way to ease into regular exercise if you're not accustomed to it.
Incorporate strength training into your routine at least twice a week. Also called resistance training, this involves using weights, resistance bands, or bodyweight exercises to build muscle strength. If you're a beginner, start with one upper and one lower body workout per week. As you progress, aim to include strength training 3 to 4 times a week.
- An example of an intermediate upper body workout could include 2 sets of 30-second planks and 2 sets of 12 reps each for exercises like crunches, push-ups, dumbbell biceps curls, and dumbbell shoulder presses.
- For your legs, try 2 sets of 12 reps each for squats, glute bridges, calf raises, and lunges.
- Typically, rest for 30 to 60 seconds between sets. For muscle growth, especially if you're lifting heavier weights, resting for 3 minutes can help enhance strength gains.
- You can do strength training exercises at home or use resistance machines at a local gym.
EXPERT TIP
Laila Ajani
Certified Fitness Trainer
Certified Fitness Trainer
Strength training not only develops your muscles, but it also requires intense mental focus. What I love about strength training is how it combines physical effort with mindfulness. To progress in your lifts and enhance your strength training performance, you need to concentrate fully on the task at hand throughout your workout.
Change up your workout routine to maintain your interest. Altering your exercises helps keep things exciting, making it easier to stay motivated. Plus, switching your routine up keeps your entire body engaged and reduces the risk of injury.
- For example, you could go jogging on Monday, focus on upper body strength training on Tuesday, swim on Wednesday, do a lower body workout on Thursday, attend a yoga class on Friday, cycle on Saturday, and enjoy a light walk on Sunday.
- On strength training days, you can include some aerobic activity by warming up and cooling down with brisk walks, doing jumping jacks, or jumping rope. You can also squeeze in a quick 5 or 10-minute aerobic session during your lunch break by walking or climbing stairs.
- Avoid targeting the same muscle groups on consecutive days. For instance, don't do biceps curls and shoulder presses on back-to-back days. Muscles need time to recover, and pushing them too hard can cause injury.
Cool down with a 5 to 10-minute walk and stretches after your workout. Like warm-up exercises, cool downs are lighter exercises designed to help your body transition from intense activity to a state of rest. Walk for 5 to 10 minutes and then stretch the muscles you worked during your session.
- Hold each stretch for 30 to 60 seconds. For example, perform 3 to 4 quad stretches on each leg, holding each for 10 seconds.
- It's best to avoid stretching before your workout as it can lead to injury. Stretching after exercising, when your muscles are warm, helps with recovery and increases flexibility.
Engaging in Aerobic Exercise
Take a brisk walk or jog daily. Walking and jogging are excellent forms of exercise, especially for beginners. You could start with a 15-minute walk during your lunch break, followed by another 15 minutes of walking or jogging in your neighborhood after dinner.
- If you're elderly or have joint concerns, jogging may strain your knees, hips, and ankles. Be mindful of your body's limits and stick to walking if necessary.
Jump rope for 5 to 15 minutes. Jumping rope isn't just for kids; it's an amazing cardiovascular workout. Grab a rope and start with a 5-minute jump. If you're new to exercising, don't worry if you can only manage a minute or so at first.
- If you need to rest, take a break and recover. Gradually aim to increase your jump time by 30 seconds to a minute each week until you can jump for at least 5 minutes without stopping.
Do jumping jacks for 5 to 15 minutes. Begin by standing with your legs together and arms by your side. Jump up, spreading your legs apart and raising your arms overhead, then return to the starting position and repeat.
- If you feel winded, take a short break and then aim to gradually extend your jumping jack time.
Take bike rides around your neighborhood. Start with leisurely rides in your neighborhood, on a local bike trail, or at a park. Begin by cycling for 3 miles (4.8 km) in 30 minutes, then work towards increasing both your speed and distance.
- As you become more comfortable, challenge yourself to ride 5 miles (8.0 km) in 30 minutes. Eventually, aim to cover 4 miles (6.4 km) in 15 minutes.
Swim laps at your local pool or gym. Swimming is an excellent full-body workout and adds variety to your exercise routine. Start by swimming laps for 20 minutes or for as long as you can without becoming too fatigued. It's okay to take breaks if you're still adjusting to regular exercise.
- You could also try water aerobics or simply walk around in the pool. These are great options for individuals with joint issues or those who are significantly overweight.
Start running once you're accustomed to physical activity. Try running around your neighborhood or on a local track. Begin with 15 to 30-minute runs, but don't overdo it if you're just beginning your fitness journey.
- Each week, add another minute to your running duration. Eventually, challenge yourself to run 1 mile (1.6 km) nonstop, track your time, and aim to improve your speed with each run.
- Running can put strain on your legs, especially if you're older or have a history of bone or joint issues. Be mindful of your body's limits.
Push yourself with interval training. Interval training involves alternating between high-intensity and low-intensity exercises, making it an effective way to burn calories. This method works best once you're comfortable with regular exercise. For a simple interval session, try a sprint-walk routine.
- Start with a 5 to 10-minute brisk walk to warm up, followed by 5 to 10 minutes of jogging. After jogging, sprint for 30 to 60 seconds, then jog for 5 minutes. Repeat the sprint-jog intervals 2 to 3 times, then cool down by walking for 5 to 10 minutes.
Strengthening Exercises
Do push-ups to build arm and chest strength. Lie face down with your hands placed flat on the floor by your shoulders. Keep your head, neck, back, and legs in a straight line, exhale, and push your body up by extending your arms. Your hands and toes should bear your body weight.
- Keep your arms straight but avoid locking your elbows. Hold the position for a moment, then inhale as you lower your body back down until your nose almost touches the floor. Repeat this motion to complete 2 sets of 12 repetitions.
- To diversify your routine, position your hands wider apart for different variations of the push-up. Alternatively, place your hands closer to your body to shift the focus from your chest to your triceps.
Hold a plank for 30 to 45 seconds. Begin by lying face-down on the floor, preparing to do a push-up. Lift your body and support your weight on your forearms and toes. Aim to hold the plank for 30 seconds, then lower yourself to the floor, rest for 30 to 60 seconds, and repeat.
- Ensure your head, neck, and back form a straight line while holding the plank. Keep your head in a neutral position, avoiding looking upward.
- If 30 seconds feels too easy, try extending the time to 1 minute or longer.
- Remember to maintain normal breathing throughout the plank.
Strengthen your abs with crunches. Begin by lying on your back, bending your knees, and keeping your feet flat on the floor. Place your hands across your chest or behind your head, activate your core, and exhale as you gently raise your upper body off the ground.
- Lift your torso until your shoulder blades are no longer touching the floor, hold for 1 to 2 seconds, then inhale as you lower yourself back down slowly. Complete 2 sets of 12 repetitions.
- Move slowly and with control to prevent injury and increase muscle engagement.
- If your hands are behind your head, avoid using them to pull your neck or head up. Instead, lightly rest your fingertips on the back of your head or keep your hands across your chest.
EXPERT ADVICE
Laila Ajani
Fitness Expert
Fitness Expert
If you're just starting out, focus on building strength and endurance. Begin with exercises like lunges, bench presses, and ab workouts such as crunches or planks. Modify your routine according to your current fitness level to prevent injury and safely reach your fitness objectives.
Activate your glutes and core with bridges. Begin by lying on your back, knees bent and feet flat on the ground, with your arms resting by your sides. Inhale, then exhale as you engage your core and lift your hips and lower back off the floor. Raise your body until your shoulders and knees align in a straight line, keeping your arms flat to maintain balance.
- Hold the raised position for 1 to 2 seconds, then inhale as you slowly lower yourself back to the starting position. Complete 2 sets of 12 repetitions.
- For a more challenging variation, hold the raised position, extend one leg straight, lower it, and repeat on the other side before lowering your body back to the floor.
Strengthen your legs by performing squats. Stand with your feet shoulder-width apart, toes pointing slightly outward, back straight, and arms by your sides or crossed over your chest. Maintain a neutral torso and engage your core as you lower your hips as if sitting in a chair.
- Push your hips back as you squat to keep your weight centered over your heels. Ensure your knees are aligned with your toes, and avoid letting your knees extend past your toes.
- Continue lowering until your thighs are parallel to the floor, then press through your heels to return to the starting position.
- Inhale as you lower yourself, and exhale as you push through your legs to rise. Complete 2 sets of 12 squats.
Incorporate burpees into your routine for a full-body workout. Start by standing with feet shoulder-width apart, then jump and drop into a crouch. Place your palms flat on the floor, kick your legs back to enter the push-up position, and perform one push-up.
- After the push-up, pull your legs back to the crouch and jump straight up with your hands raised to return to standing. Complete 2 sets of 12 burpees.
Consider investing in free weights or a gym membership. While bodyweight exercises are effective, adding dumbbells, barbells, or resistance machines can enhance your workout intensity. Begin with lighter weights to prevent injury, and avoid pushing your limits too soon.
- Select weights that are challenging yet allow you to maintain proper form. Check your reflection in the mirror to ensure smooth, controlled movements. If you lose balance or struggle to complete a set, reduce the weight.
- Start with 2 sets of 12 bicep curls. Stand with feet shoulder-width apart, holding a dumbbell in each hand. Curl the dumbbells up to your shoulders while keeping your elbows close to your body. Lower the weights and repeat.
- Try shoulder presses by holding dumbbells at shoulder height with bent elbows. Exhale as you press the weights overhead, then return them to shoulder height and repeat for 2 sets of 12.
- Consult a trainer to ensure you're using proper form. If using resistance machines, ask a trainer for guidance on proper usage.
Improving Your Balance and Flexibility
Stretch after warming up your muscles. Only stretch muscles that have been activated and are receiving increased blood flow. Stretching cold muscles can lead to injury. When you stretch, hold each position steadily without bouncing. Inhale as you move into the stretch and exhale while holding the position.
- For hamstring stretches, sit with your legs extended in front of you. Reach toward your toes until you feel a stretch in the back of your legs, holding for 15 to 20 seconds.
- For your quads, stand and use a wall or chair for support. Bring your right foot toward your rear, grab your toes with your right hand, and gently pull until you feel a stretch in the front of your thigh. Hold for 15 to 20 seconds, then repeat with your left leg.
- For a basic shoulder stretch, gently pull your right elbow across your body toward the opposite shoulder to feel a stretch in your shoulder and back. Hold for 15 to 20 seconds, then repeat on your other arm.
- Stretch your calves by standing facing a wall and placing your palms flat against it. Keep your arms straight and feet on the ground as you extend your right leg behind you and bend your left knee slightly. Press into the wall until you feel a stretch in your right calf, holding the position for 15 to 20 seconds before switching sides.
Start practicing yoga. Yoga enhances flexibility, balance, and concentration, while also helping to manage stress. You can attend classes at a gym, community center, or yoga studio, or practice at home with online resources or DVDs.
- Taking a group class in yoga or tai chi can add a social element to your fitness routine, making it more enjoyable and increasing your commitment.
Consider trying Pilates. Pilates combines elements of yoga and dance to improve balance, flexibility, and aerobic capacity. Like yoga, you can find group classes at local gyms or studios, or use Pilates DVDs or online guides for at-home practice.
- Group classes can make your routine more dynamic, or you can enjoy Pilates on your own with online resources.
Stay active through dance. Whether it's ballet or flamenco, dancing is an effective workout that improves flexibility, endurance, and coordination. Join a local dance group or take classes at a gym or community center.
- Explore line dancing or dance-exercise classes, or simply enjoy dancing to your favorite songs in the comfort of your home.
Incorporate tai chi into your exercise routine. Tai chi, a Chinese martial art with slow, flowing movements, enhances balance, flexibility, and mental focus. It’s an excellent stress management practice and is ideal for those with medical concerns or who are recovering from injury.
- Look for tai chi classes at a gym or studio near you, or use online video tutorials to guide your practice.
Incorporating Exercise into a Busy Routine
Utilize brief moments throughout the day to stay active. You don’t need to carve out large blocks of time for exercise. Look for opportunities to squeeze in physical activity during moments when you would typically be sitting still.
- For example, try doing squats while you’re waiting for water to boil or your coffee to brew.
- Do a quick plank as soon as you wake up to start your day with a burst of activity.
- Take a 5-minute break each hour at work to walk around and stretch your muscles.
EXPERT ADVICE
Allison Broennimann, PhD
Clinical Psychologist
Clinical Psychologist
If you're having trouble fitting in a workout, keep in mind that exercise can be enjoyable. Even something as simple as a brisk walk is still exercise! In today’s world, there's often pressure to push yourself hard in workouts, but the key is to maintain an active lifestyle. For some, the challenge is getting out of their pajamas, but you can still exercise while dressed in them! Whether it’s dancing, following a quick online workout, or taking a walk, try to remove the hurdles to staying active and find little ways to add movement to your daily routine.
Reduce your sitting time. Sitting for long hours in a desk chair can be tough on your body. Consider using a standing desk, or even combining a standing desk with a treadmill. If that doesn’t suit you, try to take regular breaks to get up and stretch your legs.
- Another idea is to sit on an exercise ball instead of a chair. This way, you'll engage your core muscles to stay balanced, turning your sitting time into a mild workout.
Opt for the stairs over the elevator. When you’re heading to your apartment or office, choose the stairs instead of the elevator. If climbing all five floors is too much, start with one or two flights and gradually work your way up.
- Climbing stairs can burn as much as double the calories compared to walking for the same period of time.
Walk or bike instead of driving. Ditch the car for shorter trips and instead walk or ride your bike whenever you can. For example, you could turn your grocery shopping into a workout by walking to the store a few times each week.
- If your workplace is too far to bike, consider taking the bus and getting off a few stops earlier to walk the rest of the way.
- Some buses have bike racks or allow folding bikes, so you could combine cycling with your bus commute.
- When you do need to drive, park farther away from your destination or at the edge of a parking lot to get in some extra steps.
Exercising Safely
Consult your doctor before beginning any exercise program. It's crucial to check with your doctor, particularly if you have a history of heart, bone, muscle, joint, or other medical conditions. Seek advice on how to safely begin exercising and get recommendations for exercises that are best suited for your specific needs.
- If you experience pain, dizziness, difficulty breathing, or any other concerning symptoms while exercising, it’s important to consult a doctor.
Stay hydrated by drinking plenty of water before, during, and after your workout. Aim to drink around 2 cups (470 mL) of water prior to exercising, and 1 cup (240 mL) every 15-20 minutes during your workout. Hydration helps your muscles function properly and replaces the fluids lost through sweat.
- Sports drinks can also replenish salts and minerals lost during exercise. However, if weight loss is a goal, consider limiting sports drinks since they are high in sugar and can add unnecessary calories.
- After working out, eating a healthy source of protein or complex carbs is a good idea. Options include fruit, nuts, peanut butter sandwiches, lean meats, cheese, whole grain crackers, or protein bars.
- Reader Poll: We asked 577 Mytour readers about their favorite way to track fitness, and 59% preferred using a fitness tracker or smartwatch. [Take Poll] Tracking your food, water intake, and workouts can be easier with technology on your side.
Pick clothes that match your activity. Wear clothes that allow for free movement and don’t restrict circulation. For activities like biking, you may prefer more form-fitting clothing, but avoid anything too tight. Looser clothing is generally better for strength training, walking briskly, or playing sports like basketball or soccer.
- Dress for the weather as well. Wear breathable, light fabrics and short sleeves in warm weather, and layer up when it’s cold.
Stop exercising immediately if you feel pain. The “no pain, no gain” mentality is not the right approach. If you feel sharp pain or significant discomfort, stop the activity. Rest the affected area until the pain starts to diminish.
- If you think you’ve injured yourself, rest and apply ice for 20 minutes every 3-4 hours. Use athletic tape to compress the injury and try to keep it elevated at heart level. Over-the-counter pain relievers, like ibuprofen, can help manage discomfort.
- Get medical attention if you hear a pop, experience intense pain, suffer from uncontrolled bleeding, cannot move a joint, or if mild to moderate symptoms don't improve within 1-2 weeks.
Choose athletic shoes that provide support and cushioning. When shopping for workout shoes, look for sturdy rubber soles. A good shoe should not bend easily; hold the shoe by the toe and heel and gently try to apply pressure to ensure the soles resist bending.
- Make sure the shoes fit comfortably and aren’t too tight. Your toes should reach the tip of the shoe without feeling cramped. Always try on both shoes when checking fit.
- Select shoes that match your activity. Running shoes are great for flexibility, while basketball shoes provide ankle support. Each sport demands different qualities from your footwear.
Is It Better to Stretch Before or After Exercising?
Examples of Exercises and Routines
Exciting Workouts and Fun Exercise Ideas to Explore
Cardio Routine for Beginners
Strength Training Routine for Beginners-
Listening to your favorite tunes during exercise can boost your motivation and make your workout more enjoyable.
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If you're a preteen or teen, your body is still growing, and certain exercises might not be ideal for your bones and joints. If you're interested in strength training, consult your doctor for guidance on how to exercise safely.
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Staying consistent is key to seeing progress. Exercise takes time, and making it a regular part of your routine will help you achieve your goals.
Precautions
- Avoid working the same muscle group on consecutive days, and refrain from exercising when experiencing muscle or joint pain.
- If you have any underlying health issues, light activities might be safer than more intense exercises.
- If you're new to exercise or have any health concerns, ask your doctor for advice, and consult a healthcare professional before returning to exercise after an injury.
