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Starting a fitness journey as a beginner can feel overwhelming, but with the right approach, you can ease into it and build lasting habits. Here’s a comprehensive guide to getting active if you’re new to exercise:
1. Set Realistic Expectations
Start Slow:
You don’t need to jump into intense workouts right away. Begin with moderate activities and gradually increase intensity as your body adapts. Please don't start running on day 1. Start with walking
Be Patient:
Fitness is a journey, not a destination. Progress takes time, and consistency is key. Focus on making small, sustainable changes rather than expecting instant results.
2. Choose Activities You Enjoy 100%
Find What You Like:
The best exercise is the one you enjoy. Whether it’s walking, dancing, cycling, swimming, or Pilates, make sure it’s something that feels fun and engaging for you.
Experiment:
Try different activities to discover what you enjoy most. You might start with group fitness classes, sports, or solo exercises like walking/running. Finding what you love will help you stick with it.
3. Start with Basic Movements
Begin with simple exercises that build foundational strength, mobility, and endurance. Some beginner-friendly activities include:
Walking: A great starting point for building cardiovascular endurance. Aim for 20-30 minutes per day.
Bodyweight Exercises:
These exercises don’t require equipment and help build strength. Examples include squats, lunges, push-ups on your knees and planks.
Stretching:
Incorporating basic stretches to improve flexibility and reduce injury risk. Focus on stretching key muscle groups after workouts
4. Set Clear, Achievable Goals
Start Small:
Set small, achievable goals that help build your confidence. For example, walking 10,000 steps a day, or completing three 20-minute workouts per week.
Track Progress: Keep a fitness journal or use an app to track your activities. This will help you stay motivated and see how far you’ve come.
5. Create a Beginner-Friendly Workout Plan
A balanced plan includes a mix of cardiovascular exercise, strength training, and flexibility work. Here’s an example for beginners:
Day 1 (Cardio): 20-30 minutes of brisk walking.
Day 2 (Strength): Bodyweight exercises like squats, lunges, push-ups and planks. Start with 2-3 sets of 8-12 repetitions for each exercise.
Day 3 (Rest or Active Recovery): Stretching or light walking.
Day 4 (Cardio): 20-30 minutes of brisk walking or another low-impact activity like swimming.
Day 5 (Strength): Repeat the strength exercises from Day 2, or add variations (e.g., glute bridges, tricep dips).
Day 6 (Flexibility and Mobility): Spend 15-20 minutes stretching or doing Pilates to improve flexibility and prevent injury.
Day 7 (Rest): Rest or do a light activity like walking or stretching.
6. Focus on Consistency - it really is the key to success
Make Exercise a Habit:
Aim for consistency over perfection. Try to make exercise a regular part of your schedule, and stick to it even if you can only manage shorter sessions at first.
Set a Routine:
Consistency is easier when you schedule your workouts at the same time each day. This helps make exercise a natural part of your daily routine
7. Listen to Your Body
Rest When Needed: If you’re feeling sore or tired, give your body time to recover. Avoid pushing through pain, as it can lead to injury.
Progress Gradually:
As your fitness improves, you can gradually increase the duration or intensity of your workouts. However, always increase slowly to avoid overtraining.
9. Stay Hydrated and Eat Well
Hydration:
Drink water before, during, and after exercise. Staying hydrated helps prevent fatigue and keeps your muscles functioning properly.
Balanced Diet:
Nutrition plays a big role in supporting your fitness goals. Aim for a balanced diet that includes fruits, vegetables, lean proteins, healthy fats, and whole grains
10. Celebrate Small Wins
Track Progress:
Celebrate milestones like completing your first week of workouts or increasing your walking distance
Reward Yourself:
Acknowledge your efforts by treating yourself (e.g., with new workout gear or a relaxing activity) to stay motivated
11. Seek Support and Motivation
Find a Workout Buddy:
Exercising with a friend or family member can keep you motivated and make it more enjoyable
Join Fitness Communities: If you're comfortable, join a group fitness class, or connect with online fitness communities for support and inspiration
12. Stay Positive and Be Kind to Yourself
Avoid Perfectionism:
Everyone has setbacks, and it’s okay if you miss a workout or don’t see immediate results. Focus on the long-term journey and stay positive
Celebrate Progress, Not Just Results:
Recognise the effort you're putting in, even if it takes time to see physical changes. Fitness is about overall health and well-being.
Tips for Success
Start with Short Sessions:
If you’re new to exercise, start with shorter workouts and gradually increase the time and intensity
Focus on Form: Prioritise proper form over doing more reps or going faster. This will help prevent injuries
Stay Motivated:
Track your progress, celebrate your achievements, and remind yourself of the benefits of staying active, such as improved energy, mood, and overall health.
Starting a fitness routine may feel challenging at first, but with patience and consistency, you will start to see and feel improvements. The key is to start where you are, stay motivated, and build from there.
Want to join us in January? We can help you get active, stay motivated and keep going with you fitness plan. Click the link to book your class with me
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