How To Start Exercising
A Beginner’s Concise Guide
Published on: Nov 10, 2024 By: Meera
Why Workout in The First Place?
The human body is a beautiful machine.
It is capable of immense strength and endurance. Through its great gifts, we can do SOOO much – we can run, jump, bend, twist, creep, hop, flip and climb. Our body is the vehicle through which we can function and live life with ease.
Exercise allows us to enhance or sharpen those innate abilities.
Think of a tractor: it is used to haul machinery, plow, and plant crops. It needs to be mobile in order to function the way it is intended. If left unused for a while, it will likely deteriorate and not perform at it’s optimal capacity.
Just like that, humans beings need to engage in movement in order to function our best, and with ease.
Exercise is grease for the joints, steel for the muscles, and medicine for the mind.
Here are some reasons to help you find your “why” to engage in movement:
- being able to play with your kids or pets for a bit longer.
- walk through the airport with ease.
- run up or down the stairs when the elevator’s not working, or in emergencies.
- walk home with your groceries in your hands.
- being able to participate in outdoor activities with friends – hiking or bicycling.
- go on long walks without pain.
- stand in a long line without discomfort.
- build stronger bones and muscles.
- feel more confident (feeling strong makes us feel powerful and our glow from the inside shows).
- improve sleep.
- build the immune system.
- improve cognitive function.
- manage high cholesterol, diabetes, blood pressure, and improves blood circulation.
- reduce stress and anxiety via. hormonal regulation – increases serotonin and endorphin production, and decreases cortisol.
Forms of Movement
Find the movement that you enjoy doing. Here is a list of the many ways in which we can move our bodies (find one or a few that you enjoy):
- Pilates
- yoga
- stretching
- walking
- hiking
- weight lifting exercises
- bodyweight exercises/ calisthenics
- indoor rock-climbing
- skipping
- dancing
- running
- hiking
- bicycling
Sports is also a great way to engage in physical exercise, such as table tennis, cricket, basket ball, swimming, bowling, hockey, basket ball, and so much more.
I advise that you play a sport with the primary reason being your enjoyment, and the secondary reason being getting more physical. Apply this mindset to the any other form of movement you engage in (like walking, skipping, pilates, etc).
That’s because movement is more fun when it’s viewed as recreational, rather than a task. This helps to make the process of getting closer to physical fitness easier and exciting!
Intensity
One of the main things that allows us to enjoy exercising is choosing the right intensity.
Intensity is the level of “toughness” of our performance. It is important to ensure that we’re not exhausting ourselves, which can happen if we push our bodies beyond its current capacity.
Monitor your level of intensity by “feeling” for what is adequately challenging. There shouldn’t be any severe discomfort or pain.
We have to push ourselves a little in order to grow or get better (you can’t move forward by standing in the same position). But, this should be done in a safe and gradual manner. Do what is challenging yet manageable.
Intensity Levels:
- Light – you’re able to talk and sing
- Moderate – you’re able to talk but not sing
- Vigorous – You’re unable to talk or sing
Why Every “Beginner” Is Not The Same
Have you ever been in P.E. class with friends who are just as inactive as you, or done a YouTube workout for “beginners” and felt absolutely busted afterwards?
Even worse, your equally inactive friends had an easier time running the lap or doing push-ups. And the folks in the comment section of the workout video said they were happy with the “ease” of the workout?
Yep. Been there. Done that.
Don’t be discouraged. Consider this scenario:
Persons A, B, and C have decided to get serious about exercising, and they call themselves “beginners“.
They all attended the same beginner yoga workout session, and when it was over, they had mixed feelings about it.
Person A said it was too easy and they felt like they hadn’t worked out at all.
Person B found it to be adequately challenging.
Person C had to take multiple breaks and skipped some of the exercises because they were too challenging.
The reason for this is that calling yourself a beginner only suggests you’re fairly new to exercise. Things like exercise history, capabilities, illnesses, stamina, endurance, and mobility are not considered. The common misconception is that because a workout is termed “beginner-friendly“, it will be easy.
So, when you find such workouts to be super challenging, naturally you’d feel defeated, and you might think that maybe exercising is not for you.
That’s not true.
I encourage you to keep moving forward at your own pace and intensity. Find the fitness that fits YOU! Use modifications, take as many breaks as you need, and have fun! When you remain consistent, eventually you’ll be able to do the same exercises with more ease.
Nine Tips To Start Exercising
There is SO MUCH health and fitness information out there – from Pinterest, YouTube, and Facebook, to magazines, fitness gurus, and your uncle. It can be overwhelming!
Here are nine top tips that summarise the basics when starting your fitness journey:
1. Start Small.
Start somewhere and start small. My advice: look for what feels good.
If you easily get out of breath, have no exercise experience, or you’re jumping back in after a long hiatus, start by walking. Walk around the block, or down the street and back. Or, take your dog for longer walks.
And be adventurous! Seek new experiences by trying out other forms of movement. Remember, don’t be discouraged when you cannot perform certain exercises, or for as much as you’d like. Use modifications and take breaks whenever it’s needed.
Understand your current stage – the things you can, and cannot do as yet – and accept it for what it is (I know it can be frustrating when we can’t perform as well as we’d like).
You don’t have to do rigorous regimes or feel immense pain to reap the benefits of exercise (as the internet may have you believe).
Set small goals for yourself, like: walk for at least 15 minutes everyday for the week, or do 20 jumping jacks, or run for 1 minute without stopping. Adjust your goals according to your current level.
Starting small is important for building a solid foundation. You don’t have to have it all figured out just yet. Start somewhere and feel it out.
2. Don’t Compare Yourself to Others.
Looking at others’ progresses and incredible performances may be discouraging because it feels unattainable.
Don’t compare your Day 5 to someone’s Year 5.
Everyone is a beginner at some point. And, everyone has to start from scratch. What others can do now, they most likely couldn’t do when they were beginners. Take that as inspiration – what you can’t do now, you have the potential to achieve. You just have to keep going!
Ever heard of the saying “Comparison is the thief of joy”? Yup. It’s true.
Comparing yourself to others only causes setbacks. So, to progress, treat your journey as your own, and enjoy the process. You’re allowed to fail again and again. Just keep going. You’ll get there at the right time.
3. Learning New Skills is a Game. Have fun!
Celebrate your wins. Every time you hit a new goal – holding a plank for 30 seconds, doing a full push-up, or doing 50 consecutive skips – see it as unlocking a new skill (like in a video game).
Progressing is exciting! It means that you can now do one more thing that you couldn’t before.
Getting physically fit is a game of little quests. Have fun on your journey.
4. Quality Over Quantity.
Whether you’re doing bodyweight or weighted exercises, Pilates, yoga, or running, focus on your form.
Proper form includes: engaging or bracing your core, maintaining good posture, and using the right technique to perform each exercise.
Form is important to prevent pain, strains, and injuries, and targeting the intended muscles.
With strength-focused exercises, perform each movement slowly and with control. Focus on maintaining good form, rather than the repetition/ reps (the number of times you do an exercise).
When you concentrate solely on hitting rep goals, your form may break down.
5. Warm Up and Cool Down.
Warming up is the process of getting the body ready for workouts. It loosens the joints, gets blood flowing, supplies the muscles with oxygen, and puts us in a physical state to better endure the incoming movements.
Warming up is important as it helps prevent injuries and soreness.
Running or jogging on the spot; circling the arms, wrists, and hips; leg swings, and squats are great exercises to prepare the body.
Follow along to warm-up videos on YouTube for guidance (remember to focus on your form).
Cooling down is the opposite of warming up. This includes returning the heart rate to normal and stretching the muscles that were engaged in the workout. Cooling down also prevents injuries and is great (great!) to aid muscle soreness. Cat-cows, touching your toes, cobra pose, and child pose are super “feel-good” exercises. There are many great cooldown videos on YouTube.
Prioritise warming up and cooling down as much as the workouts.
6. Hydrate.
When we sweat, we lose bodily fluids which should be replenished with water. Water helps to prevent muscle cramps, improves mental clarity, and helps to regulate body temperature if our bodies get heated when working out.
Tip: During workouts, do not chug or drink lots of water. This may cause abdominal discomfort. Sip instead.
Remember to also hydrate throughout the day for the overall proper functioning of the body.
7. Nourish.
Working out is one part of the equation to improve physical fitness. Nourishment is the other part.
Prioritise carbohydrates to replenish energy, especially when doing cardio-focused exercises like running and skipping.
Prioritise protein to help build muscle, especially if you do strength-focused exercises like weighted workouts.
Regardless of what types of exercises you do, carbs and protein are vital to recovery. Also include fats in your diet to support hormonal health and food satisfaction. Don’t forget vitamins and minerals.
Do not cut out foods or food groups. Instead, add to your meals. For example, instead of eliminating cookies from your diet because you want to consume less sugar, try this: If you’re hungry, first have a balanced or filling meal of carbs, proteins, and fats. Then, enjoy your cookie.
When we’re hungry, it’s not the best idea to skip straight to the dessert because we’re likely to overeat them while searching for satiety (which we’d get from the filling meal). We may get headaches, tummy-aches, or feel groggy afterwards. After a filling meal, a sweet something-something (like a cookie) is the cherry on top.
Did you know? Eliminating cookies from your diet will help you lose up to 80% of your WILL TO LIVE??!!
8. Make a Workout Playlist That Gets You Excited to Move.
Some songs just make you want to get up and kick it! – like really groovy and upbeat pop/ rock songs. Create a workout playlist and include all of those songs. A playlist of slow and calm songs is great for walking. It can be boring at times when exercising in silence.
I found that I personally exercise for a longer time and enjoy it thoroughly when I’m listening to music I like. And, I loveee a good walk with soft songs (especially when it’s breezy and not too hot outside).
9. Exercise for Yourself.
Don’t do it for the validation of others – family and friends – but YOU. There is so much more to gain from welcoming fitness into your lifestyle – strength, improved stamina and overall health, confidence, and a community of fitness (whether it’s online or at the gym/ your sports team/ workout partners).
Exercise because you’re working towards levelling up! Think of how your mood will improve, how you can get better sleep, and how you can do new cool things with the power of your own body. Your body is your armor – protect it!
Frequently Asked Questions
How often should I exercise?
Exercising 3-5 times a week is generally advised. You can also exercise every day but do light exercises on recovery days. This may include going for walks or doing some stretches.
Is it better to exercise in the day or at night?
It’s best to exercise when you have the most energy and time. Also consider how it affects your sleep. For some, exercising in the mornings allows them to sleep better at night, whereas it may be the opposite for others. Try it out and see what works best for you.
Do I need any equipment?
For the most part, you do not need equipment to incorporate movement into your lifestyle. However, if there’s one thing I’d recommend, it would be a well-padded yoga mat, which your knees will be thankful for. Regardless of what forms of movement you engage in, you need to stretch. A plushy yoga mat will help provide a comfortable surface to do so.
You can skip by using an “invisible jump rope” – hop on the spot while rotating your wrists. You don’t have to wait until you get a jump rope to start skipping. A long cord can be used as a substitute. In the long run though, it’s a good idea to get your hands on one.
If you’d like to do weighted workouts, dumbbells are great. But if you can’t get access to them just yet, use objects like a backpack with books to do squats or filled water bottles to do shoulder presses. When building strength, do not underestimate the power of bodyweight movements (they can be incredibly effective).
Great Fitness Influencers to Help You Get Started
Yoga/ Mobility
Calisthenics
Weighted Workouts
Cardio
So, are you ready?
Game On!!!
