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Whether you have chosen to start working out at home or in the gym, being new to working out can feel overwhelming. You may not know where to begin, and with the countless options and advice available, you may find yourself quite confused. However, this is an amazing step you have taken toward a healthy lifestyle, and we at HealthyBodyDaily congratulate you on this big step. Adding physical activity to your daily routine does not need to be complicated. It can be as simple as you would like it to be.
Benefits of Exercise
Exercise has many mental and physical benefits, some of which include:
- Prevention of weight-related health risks. Exercise can increase blood circulation and strengthen your heart, reducing the risks of heart disease and lowering your blood pressure. Exercise also helps to lower your blood sugar and insulin levels, preventing the development of type 2 diabetes and other metabolic diseases.
- Weight management. Weight management is the main reason why people begin a workout regime. Any physical activity results in calories burned, and the more you work out, the more calories you burn.
- Manage chronic ailments. Exercising regularly helps people suffering from chronic ailments better manage their symptoms. For people with diabetes, it can help to control blood sugar levels, as well as manage any nerve damage. Physical activity can also improve function and reduce pain in people with arthritis.
- Strengthening of muscles. Exercise helps build lean muscles and increase your metabolism.
- Strengthening of bones. Exercise works on bones by making your bones denser and stronger. Exercise also improves coordination and balance, which prevents excessive damage from falls, especially as you get older.
- Improve your mental health. During exercise, your body releases hormones called endorphins, which are feel-good hormones that help deal with stress and anxiety. Exercise has also been shown to lower the risk of depression.
Types of Exercises
No matter which exercises you choose, moving your body is key. Your exercise will likely fall into the following categories of exercises.
Cardio or Aerobic Exercises
A cardio workout refers to exercises that focus on increasing your heart rate and breathing. This includes walking, running, cycling, swimming, playing sports, climbing stairs, and jumping rope. Cardio exercises are the easiest exercises, to begin with because they usually do not require any equipment.
Strength Training
Strength training can be very intimidating for a beginner. However, there is nothing to fear. Even if you do not have the necessary equipment for strength training, you can focus on exercises that use your own body weight, such as push-ups, planks, squats, lunges, and sit-ups.
Though strength training may not increase your heart rate and burn calories as much as cardio, it helps build muscle that burns calories even when you are not doing any physical activities.
Stretching
Stretching is a great way to improve mobility and flexibility. This will, in turn, improve your physical performance, decrease your risk for injury, and increase blood flow to the muscles.
Stretching can be a part of your warm-up and cool-down routines or as an exercise on its own. Focus on major muscle groups such as thighs, hips, calves, and back. You can also couple your stretching with breathing exercises.
How to Start
The most important thing to do is to just start. You can start with something as simple as walking. You can also start with a physical activity that you enjoy.
Once you figure out what you would like to do, decide whether you want to exercise alone, use a physical trainer or work out in a group. Having a personal trainer at home or in the gym can be a great way to keep you accountable.
To start, experts recommend that you do 150 minutes a week of cardio exercises. The more you exercise, the higher your intensity levels increase. As your intensity levels increase, you can reduce the number of minutes dedicated to the exercise.
You can alternate cardio exercises with strength training. Strength training uses your body, resistance bands, or weighted tools to work on your muscles. Other than muscles, strength training works also improves endurance and strength.
Create a simple workout routine and one you can keep. Keep your workout clothes somewhere you can easily see and access. Furthermore, ensure that your routine has a warm-up and a cool-down to avoid muscle cramps and aches.
Track your progress. Tracking your progress will help you know whether you are reaching your goals. Seeing your progress will also help keep you motivated.
Be Consistent
Consistency is key. Making time for exercise every day and creating a routine will help you be more consistent. Consistency will also grow you. It is the only way you will be able to test your endurance. Do not give up on the hard days. Before you know it, you will find it hard to go without exercise.