Regular physical activities or exercise helps in getting ultimate health benefits. It will add a lot of physical and mental health benefits. But how to begin working out?
For some people, it is quite difficult to start working out because it requires a lot of determination and effort to see the long-term benefits.
If you are also looking for a guide to start working out, this article is for you. Here, you will know how to begin working out and sticking to it.
Benefits of exercise
Exercise is one of the most important activities to maintain health. (Source)
Its benefits are unlimited. It helps you maintain and lose weight. Exercise improves muscles mass, bone density, and reduces the risk of various chronic diseases.
Various studies suggest exercise improves your mental health, sleep patterns, and reduce the level of stress or anxiety. (Source)
Regular exercise also keeps your body’s energy levels up, keeps you engaged, and allows you to perform better at work. It strengthens the heart, muscles, and lungs.
Keep in mind: even a small amount of exercise will help you feel better. Overall, exercise is an excellent way to improve the quality of life.
Regular exercise has many health benefits. Incorporating exercise into your daily routine can help you improve your health, reduce stress, help in weight loss, and prevents the risks of various chronic diseases.
What are common types of exercise?
There are various types of exercises. You can add them to your routine according to the requirements of your body, health condition, and other health preferences.
Strength or resistance training
These exercises help in strengthening the muscles and increase your power. Strength training exercises target a specific set of muscles to strengthen and improve their functioning. Examples include weight lifting, sprinting, and other exercises with resistance band training.
Aerobics or cardiovascular activities
These are the best form of exercise that helps in speeding up your heart rate and breathing. It includes swimming, dancing, cycling, walking, or running.
HIIT (high-intensity interval training)
These exercises involve high-intensity exercises that are followed by intervals of resting period or low-intensity exercises. Examples include pushups, sit-ups, lunges, crunches, jumping jacks, or short bursts of any other high-intensity exercises.
These exercises do not need any equipment, gym, or special fitness tools. Calisthenics only relies on a person’s own body weight. These exercises are performed at different intensity levels and target a specific group of muscles. Examples include pull-ups, chin-ups, pushups, trunk twists, and more.
Flexibility exercise increases strength and flexibility by targeting specific muscles. Examples include lunge stretching exercises, yoga, hamstring stretch exercises, and many others. These exercises prevent injuries and help in recovering the muscles.
These exercises improve balance and stability by strengthening the muscles and improving the coordination of the body. Examples are core strengthening exercises and Pilates.
Above mentioned exercises are a few forms of exercises. You can add them to your routine individually or add multiple exercises according to the requirements of your body.
How to begin working out?
If you are planning to begin a workout, make sure to consider a few things before adding various exercises to your routine.
See your health condition
If you are planning to begin working out, it is necessary to consult your doctor first. This is important, especially in case of hard or strenuous physical activities that may lead to injuries.
This checkup will identify any underlying health issues or the condition of your bones or muscles. As a result, it will lessen the chances of injuries.
It will help you understand your health condition. If you are training under a fitness trainer: this examination will help him understand your health condition and make a customized plan for you.
Examining your health condition before any exercise regimen is necessary, as it will lessen the risks of injuries and other problems.
Avoid unrealistic goals
Once you are done with your medical checkup, now it’s time to make a plan and stick to it.
Keep one thing in mind, setting unrealistic goals will make you feel tired and apathetic before time. You may end up achieving nothing. So, it is best to make a slow and steady plan and stick to it.
One way to do this is by setting short goals. You may choose to run 1 to a few kilometers initially. If running that much does not make you uncomfortable, you can now add more distance to your running routine.
Similarly, make small and easy steps. Once your body is addicted to it, continue building on it.
Adding those small steps and setting realistic goals will improve your health and fitness. It will lessen the chances of giving up and keep you motivated throughout your fitness journey.
Set realistic and short goals initially to add more exercise to your routine and see the long-term benefits.
Make exercise a habit
It is always advisable to make exercise a habit. When you make anything a habit, it is difficult to break. The recommended time for exercise is 150 minutes per week. Of course, you do not need to start with that. Gradually start your plan, stick to it, and reach this goal.
Marinating the exercise routine is always easier for the people who make it a habit and do it regularly. It is easy for them to maintain this routine and reap the benefits of exercise.
It is good to dedicate a specific time to exercise routine and strictly adhere to it. Choose a suitable time and make it mandatory to exercise at that time. This schedule will help you sustain your exercise routine.
Make exercise a routine or habit to sustain it and get long-term health benefits. Start slowly, reach your goal, and allow your body to take rest in between.
How to stay motivated?
Once you make exercise a habit, it will be easier to stick to it. People who are accustomed to exercising daily – do not feel at ease even if they take a few days off.
Furthermore, you can add various exercises to your routine instead of choosing one.
Team activities keep you motivated. Join a gym, or a fitness class to perform exercises in groups. These groups keep you motivated throughout your exercise routine.
You may also choose to work out in groups or with a friend to keep you motivated. It will also help you maintain accountability for your exercise routine.
Track your progress and set the milestones to stay motivated. Measuring your waist, getting on the scale to check how many pounds you have shed, or tracking your weight lifting levels will keep you motivated.
If you want to stay motivated, try working out in groups, going to the gym, joining a friend, or doing team sports to track your progress. It will maintain your motivation.
A sample exercise program for beginners
This is just a sample exercise program for beginners: you may add more exercises to this plan and make it more challenging. It only requires 30-40 minutes to perform these exercises, but make sure to consult your health care provider first.
A few tips on how to begin working out?
If you are a beginner, here are a few tips – that will help you get ready for working out.
Keep yourself hydrated
Keep in mind: when you start working out, you excessively sweat. This sweating results in loss of electrolytes and fluid from the body. To maintain the level of fluids in the body and stay hydrated: it is essential to drink plenty of water.
Take plenty of fluids, especially when working out on hot sunny days. Drink water after exercise as it will help you get the recovery.
Eat a balanced and nutritious diet
When working out, make sure to add a variety of healthy foods to your diet. Eat a balanced and nutritious diet to get all the essential vitamins, minerals, and other nutrients.
Eat carbs as they fuel your body. Carbs also help in the recovery process by absorbing amino acids into muscles.
Add protein sources to build muscle mass and repair the tissue damage after exercise.
Healthy fats provide fuel to the body and help burn the extra fat of the body. Add healthy and fatty foods to your diet as much as possible. Avoid packaged or canned foods. If possible, eat fatty fish three times a week to get healthy fats.
Warming up before starting your workouts is important. It helps prevent injuries and improve your overall exercise performance.
You can warm up by doing some aerobic workouts like lunges and leg kicks. You can even walk or jog for 5 minutes to warm up. It will provide you with flexibility and reduce soreness.
Allow your body to cool down
After doing your workouts, allow your body to cool down. It helps in reducing soreness, normalizing breathing, and bringing your body to its normal state. It is good to continue your exercise routine, and if you feel pain or discomfort, stop it here. Remember, a harder workout is not a sign of progress. To get long-term advantages, it is preferable to understand your body’s limits and continue an exercise schedule.
If you begin working out, make sure to stay hydrated and eat plenty of nutritious foods. Always warm up first and cool down your body after working out. Keep in mind, do not push your body through the pain as it may cause injuries, and makes you uncomfortable.
If you want to know how to begin working out, remember, it is challenging but setting realistic goals will help you get long-term success.
There are many types of workouts. You can add them according to the requirements of your body or health goals.
Start slowly and gradually add more exercises to your routine. You can even make them more challenging but make sure to do this gradually to avoid injuries.
Keep track of your progress and stay motivated by joining a gym or exercise class.
Remember, you can only achieve your goals when you are determined, and ready not to give up.