It is said that the hardest part is just getting started, so here are some tips on exercise for beginners. Set yourself small goals, make little changes and remind yourself that a little movement is better than none at all. Find something you enjoy doing and it won't feel so hard.
Exercise For Beginners
Perhaps you have only just decided to improve your health or you have been on this journey for a while, but just focusing on food. What you eat is really important, but so is staying active.
Exercise can be so many different things, and there is no one rule for all. It's about finding a movement that feels good to you.
It can be easy to think that because you are unfit, you are unable to do any exercise, or you see people running marathons or doing 100 push-ups in a row and think just because you can’t do that, you can’t exercise at all. You can do something!
Don't overwhelm yourself and don't force yourself to do something you hate. Just take it one step at a time, literally.
Don’t ever underestimate the awesomeness of walking. This is exactly how I started out and to be honest at the beginning it was pretty depressing, as it made me realise just how unfit I was. But I stuck with it. Without starting walking that day, I don't know what would have happened to me, mentally or physically.
Instead of walking the 5 minutes to the bus stop, I used to cut through my back garden and sneak under the broken fence and through my neighbours garden (terrible I know) and it would only take 30 seconds. I was that lazy.
So, I started walking to the bus stop. Then, after dinner each night, my husband and I would walk to the other end of our road and back. It was a fairly long road, so at a slow pace about a 15 minute round trip.
Just doing this each day massively improved my fitness as I had gone from doing nothing, to doing that.
I then started doing things like getting off the bus 1 or 2 stops earlier and walking the rest of the distance. I also walked on my lunch break. Walking was a huge starting point for me. Although I was out of breath and my heart was racing, little by little and day by day, it improved.
So if you are a total beginner, just walk. Even if it is for 30 seconds. The great thing about walking is it is free and doesn’t require any equipment, apart from shoes. Read how Walking Helped Me Lose 100lb.
Change workouts to suit your own ability
I post a few of my own workouts on social media, and you will find loads of inspiration on Instagram, but I always say that this is what I do, not what you should be doing. There is always a way to adjust it to suit your fitness abilities.
For example, there are many variations of push-ups. I started doing them on a wall, so the wall was supporting most of my weight. With lunges and squats, only go as far as you can. Jumping jacks could be more of a moving jack, rather than a jump. Exercise for beginners is about taking it at your own pace.
After I started my walking routine, I moved on to yoga. I think there is a misconception that yoga has to be really difficult and only for super flexible people. Of course there are a lot of difficult poses that require a lot of practise, but there are many different types of yoga to suit all abilities.
I started off doing yoga on the Wii Fit and using YouTube videos. There was no balancing on my head or anything, I was basically doing some gentle stretching and standing poses, but it really helped me to loosen up and get a bit more flexible, which then helped me when I moved on to other exercises.
I would really recommend going to a yoga class to make sure you are getting in to the positions safely. There are loads of classes for beginners and any good yoga teacher will guide you through the class, regardless of your abilities. But there is a yoga class out there for you!
Exercise computer games
As mentioned above, I used the Wii Fit for yoga, but there are loads of amazing ways to get fit on it. It basically turns exercise into games, which is what I needed to distract myself from the fact that I was actually doing exercise.
Every evening, my husband and I would play on it for about 30 minutes. Even something small like a computerised snowball fight makes you break a sweat when you are well over 200lbs.
There is a great Nike game on the Xbox, and Dance Dance Revolution is available on most platforms and that's a good workout game for the whole family.
After walking and at home yoga, I wanted to start working out more outside of my house. That meant braving the swimming pool. I was terrified of being seen in public in a swimming costume.
Sure, I had lost some weight by that point, but I was still nowhere near where I wanted to be.
The first couple of times I was anxious and then after that I really didn’t care. I was there to improve my health. I should be proud of that, not ashamed and you should feel the same too.
Plus, everyone else that was there was probably equally self-conscious, so no-one was looking at my jiggly thighs.
I couldn’t actually swim when I started. Well, I could, as I learnt when I was a kid, but I was still really unfit, so swimming took it out of me. So, I just started walking in the pool. Walking in the water is much harder than walking normally, because of the resistance of the water.
After a few weeks, I started swimming, just for a few seconds at a time and gradually improved from there. Swimming is great, because it is low impact. So, if you have bad knees from carrying excess weight, swimming is a good option.
Get some weights
Buy some dumbbells or resistance bands to keep at home and use them to do some bicep curls whilst watching the TV. If you can’t afford weights, then use cans of food or water bottles.
Adding weights to your routine is a great way to build up your muscle and get lean. I wish I had of started doing it sooner.
This was one of my favourite ways to workout in the beginning, as there is literally something for everyone and any good DVD should give variations for each move for all abilities. I like anything that I can dance to, so Zumba DVDs were good for me as they were fun.
You don’t have to spend a fortune on DVDs, there are loads of free workout videos on YouTube that you can do. Just type in something like Zumba workout or kick boxing and you will get a long list of works you can do in your own home. I still do Jillian Michaels workouts now and I really enjoy them.
Start a running programme
When I finally felt like I was ready to run (I don’t think I was ever really ready to run as it was a challenge to say the least), I started the Couch 2 5k running programme and it took me from a running newbie to running a full 5km and then even entering a 10km race.
The programme slowly builds you up each week to running a little bit further and you can always repeat a week if you are not ready to move on. Then sign yourself up for a race and have something to aim for. I found it SO hard at the beginning, but I always felt great after it. I even used the programme again after my first child was born.
Just remember to always take exercise at your own pace. It can be easy to get wrapped up in what everyone else is doing and wanting to be there too. But they didn’t start out running a marathon or swimming 5km. Everyone starts at the beginning too.
Listen to your body, slow down if you need to, adjust the moves to suit your own abilities and most importantly have fun. You might have laughed at that last one, I know I did when I was starting out. Exercise? Fun? But it doesn’t have to be a chore!
There is something for everyone and it might take you a while to find something you enjoy, or hate the least, but you will. Invite some friends over to dance like no-one is watching or go and play and game of tennis together.
The more you enjoy it, the more likely you are to stick to it. It might seem difficult in the beginning, but it WILL get easier. Trust me on that.