The beginner's guide to getting active
Busy work and home lives mean our exercise regimes can often fall by the wayside. Here are some tips to help you get started again.
You can begin a lasting exercise habit at any age by choosing activities you enjoy, and starting slowly.
Gradually build up your fitness
Start off with two sessions of just 30 minutes each week and then gradually building up to five 30 minutes sessions a week. If you go hard at the start you risk injuring yourself and also not maintain your pace.
It’s also a good idea to keep things interesting by doing a variety of activities so you don’t get bored.
Here are four exercises that are great for beginners.
Walking is one of the cheapest and easiest exercises to do. It’s great for heart health and helping you to manage stress and your weight. You can also make it a social affair by walking with your friend or partner.
Personal trainer Craig Bone says “Go for a brisk walk to get your heart rate up... You’ll know if your heart rate is up if you get a bit out of breath but can still talk.
“Try and walk up to 10,000 steps or more a day. Challenge yourself by introducing hills, or improving on the time you take to walk a particular route,” Bone suggests.
To get started you will need a good pair of walking shoes, sunscreen, hat and a water bottle. If you love gadgets, a fitness device or a pedometer can also be a useful tool to help you track how many steps you have taken each day.
Cycling is another good option
that improve circulation, fitness and joint mobility.
“Getting out in nature can also
make exercise more enjoyable and social. You can vary your routine by riding to
places you wouldn’t normally visit and by cycling over flats, up hills and at
intervals of speed,” says Bone.
To get started you will need a
bike and helmet.
Swimming is another great option as its low impact, so it lessens the stress on your muscles and joints, but it can also help you build your stamina and fitness.
“Together with a healthy balanced diet, swimming can help you maintain a healthy weight as well as benefiting your overall health,” says Bone.
“Don’t go too hard, too quickly. Swim a lap, have a little rest if necessary, swim another lap and build up.”
To get started you’ll need a swimming costume, goggles and perhaps a swimming cap, and the location of your nearest aquatic centre.
Working out with a personal trainer can help you gain knowledge as well as help you manage your weight, improve your fitness, and build strength, joint mobility and lean muscle.
“Technique is very important, as the last thing you want to do when you’re starting a new exercise habit is to get injured.”
Bone advises starting your own group of no more than six with friends or family with similar goals and fitness levels.
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No matter what you choose, if you are starting a new exercise regime, or you haven’t exercised in a while, talk to your doctor to make sure it is safe for you to do so, especially if you have a medical condition or injury.
“Don’t forget to listen to your body about how fast and hard to go – take it easy and build up slowly,” Bone says.