How to get started
No matter your age, it’s never too late to get fit. These easy tips will help you get started.
Regular exercise can help you sleep better, reduce stress, control your weight, brighten your mood, and sharpen your mental functioning.
A well-rounded exercise program has four components:
- aerobic activity
- strength training
- flexibility training
- and balance exercises
Combine the exercises into a routine for a workout that’s simple but powerful and sure to keep you in shape for the rest of your life. After 30 days — although you can also do them just twice a week — you should see improvements in your muscular strength, endurance, and balance.
These exercises are a sure-fire way to approach your fitness regimen effectively. Keep the fuss to a minimum and stick with the basics.
Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes.
Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.
Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.
An exercise we love to hate, burpees are a super-effective whole-body move that provide a great bang for your buck for cardiovascular endurance and muscle strength.
A healthy body requires a strong core at its foundation, so don’t neglect corespecific moves like the side plank. Focus on the mind-muscle connection and controlled movements to ensure you’re completing this move effectively.
Although they get a bad rap as being too basic, sit-ups are an effective way to target your abdominal muscles. If you have lower back problems, stick with a crunch, which requires just your upper back and shoulders to lift off the ground.
7. Dumbbell Rows
Dumbbell rows are another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate- weight dumbbell and ensure that you’re squeezing at the top of the movement.
Staying active is not science. Just remember that mixing different types of physical activity helps to keep your workouts interesting and improve your overall health. The key is to find activities that you enjoy. Each day gives you an opportunity to get stronger, to eat better, to be healthier and to be the best version of you.
Spice it up
These fundamental exercises will do your body good, but there is always room to push yourself a little further If you notice yourself breezing through and barely breaking a sweat, focus on progressive overload by making each move more challenging by:
- adding 5 more reps
- adding more weight
- tacking on a jump to moves like squats and lunges.
What if you hate to exercise?
If you dread working out, you are not alone. Think about activities that you enjoy and how you can incorporate them into an exercise routine.
You don’t have to exercise until you’re soaked in sweat or every muscle aches to make a big difference to your health.
- Lift weights while listening to music or an audiobook.
- Window shop while walking laps at the mall.
- Get competitive while playing tennis.
- Meet new people at a yoga class or fitness centre.
- Watch a favourite movie or TV show while on the treadmill.
- Instead of chatting with a friend over coffee, chat while walking, stretching, or strength training.
- Go for a run, walk, or cycle when you are feeling stressed.
- Find an exercise buddy, someone whose company you really enjoy, and try activities you’ve never tried before—you may find something you love. At worst, you’ve spent time with a good friend.
So let us make this coming new year, a year of better habits, positive thinking, clean eating and most of all Loving Ourselves!
By Pooja Laungani
Certified dance and fitness instructor, and