How to Start Exercising: A Beginner’s Guide to Working Out

Why Should One Must Do Regular Exercise ?

Regular exercise is good for your physical, mental, and emotional health. It can help you live a longer, healthier, and happier life.

Exercise helps to build and maintain strong bones and muscles. This is important for preventing injuries, maintaining good posture, and keeping your body active as you age.
Exercise helps to reduce your risk of developing chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.
Exercise can help to improve your mood and sleep quality. This is because exercise releases endorphins, which have mood-boosting and sleep-inducing effects.
Exercise can help to increase your energy levels throughout the day. This is because exercise helps to improve your circulation and metabolism.
Exercise can help you lose weight or maintain a healthy weight. This is because exercise helps to burn calories and build muscle.
Exercise can help to improve your cognitive function, including your memory, concentration, and decision-making skills. This is because exercise helps to increase blood flow to the brain.

If you’re considering starting to exercise but don’t know where to begin, this article is for you. Here’s all you need to know about starting a routine and sticking to it.

What Are Different Types Of Exercise?

Aerobic/Cardiovascular Exercise: These activities increase your heart rate and breathing rate, improving cardiovascular fitness and endurance. Examples include running, walking, cycling, swimming, dancing, and aerobics.
Strength Training/Resistance Exercise: These exercises aim to strengthen and tone your muscles by applying resistance to them. It can be done using free weights, weight machines, resistance bands, or bodyweight exercises like push-ups, squats, and lunges.
Flexibility/Stretching Exercises: These exercises focus on improving joint mobility and muscle flexibility. Stretching routines, yoga, and Pilates are common practices for enhancing flexibility.
Balance Exercises: These exercises help improve balance and stability, reducing the risk of falls. Examples include standing on one leg, yoga poses, tai chi, and specific balance training exercises.
High-Intensity Interval Training (HIIT): HIIT involves alternating periods of high-intensity exercise with short recovery periods. It is an efficient way to improve cardiovascular fitness and burn calories in a shorter time frame. HIIT workouts can be performed with various exercises like sprinting, jumping jacks, burpees, and kettlebell swings.
Low-Impact Exercises: These exercises are gentle on the joints and are suitable for individuals with joint issues or those who prefer lower intensity workouts. Examples include swimming, water aerobics, cycling, and using an elliptical machine.
Functional Training: This type of exercise focuses on improving movements and strength related to everyday activities. It often involves using multiple muscle groups simultaneously and mimicking real-life movements. Functional training exercises can include squats, lunges, kettlebell swings, and medicine ball exercises.
Sports and Recreational Activities: Engaging in sports such as basketball, soccer, tennis, or recreational activities like hiking, rock climbing, or dancing can provide both physical exercise and enjoyment.

How to make exercise as a habit

Set Clear and Realistic Goals

Define your exercise goals and make them specific, measurable, attainable, relevant, and time-bound (SMART goals). This will give you a clear sense of direction and purpose.

Start Small

Begin with small, achievable goals to avoid overwhelming yourself. Start with shorter workout sessions or fewer days per week and gradually increase the duration and frequency over time.

Choose Activities You Enjoy

Find activities that you genuinely enjoy and look forward to. When you enjoy the exercise, it becomes easier to stick with it and make it a habit. Experiment with different types of exercise until you find what you love.

Schedule Your Workouts

Treat exercise as an important appointment and schedule it into your daily or weekly routine. Choose specific days and times for your workouts and treat them as non-negotiable commitments.

Find an Accountability Partner

Partner up with a friend, family member, or colleague who shares your fitness goals or join group exercise classes. Having someone to exercise with can provide accountability, motivation, and make it more enjoyable.

7-day fitness plan for beginners 

Day 1: Cardiovascular Exercise

Warm-up: 5 minutes of brisk walking or light jogging
Main Workout: 20-30 minutes of moderate-intensity cardio exercise (e.g., brisk walking, cycling, swimming)
Cool-down: 5 minutes of stretching

Day 2: Strength Training (Full Body)

Warm-up: 5-10 minutes of light cardio (e.g., walking, jumping jacks)
Main Workout: Perform 2-3 sets of 10-12 repetitions of the following exercises:
Squats (bodyweight or with dumbbells)
Push-ups (modified or full)
Lunges (alternating legs)
Dumbbell rows or bent-over rows
Plank (hold for 30-60 seconds)
Dumbbell bicep curls
Tricep dips (using a bench or chair)
Cool-down: 5-10 minutes of stretching

Day 3: Active Rest Day

Engage in light activities such as gentle stretching, yoga, or going for a leisurely walk. Allow your body to recover and recharge.

Day 4: Cardiovascular Exercise

Warm-up: 5 minutes of marching in place or light jogging
Main Workout: 25-35 minutes of cardiovascular exercise, such as cycling, swimming, dancing, or using a cardio machine (e.g., treadmill, elliptical)
Cool-down: 5 minutes of stretching

Day 5: Strength Training (Lower Body)

Warm-up: 5-10 minutes of light cardio (e.g., marching in place, leg swings)
Main Workout: Perform 2-3 sets of 10-12 repetitions of the following exercises:
Bodyweight squats or goblet squats
Walking lunges
Glute bridges or hip thrusts
Step-ups or box jumps (use a low step or platform)
Calf raises
Cool-down: 5-10 minutes of stretching

Day 6: Cardiovascular Exercise and Core Work

Warm-up: 5 minutes of light cardio (e.g., jumping jacks, jogging in place)
Main Workout:
20-25 minutes of cardiovascular exercise (choose an activity you enjoy)
Core exercises: Perform 2-3 sets of 10-12 repetitions of exercises such as plank variations, Russian twists, bicycle crunches, or bird dogs.
Cool-down: 5 minutes of stretching

Day 7: Rest Day

Take a complete rest day to allow your body to recover and rejuvenate. Focus on activities that promote relaxation and stress relief, such as gentle stretching, yoga, or meditation
Remember to stay hydrated, listen to your body, and adjust the intensity as needed. Over time, gradually increase the duration and intensity of your workouts to continue challenging your body and progressing in your fitness journey.

Tips for beginners

Listen to your body. If you're feeling pain, stop and rest. Don't push yourself too hard.
Stay hydrated. Drink plenty of water before, during, and after your workout.
Warm up before you start exercising. This will help prevent injuries
Cool down after you finish exercising. This will help your body recover.
Wear comfortable clothing. You should be able to move freely without feeling restricted.
Find a safe place to exercise. If you're exercising outdoors, be aware of your surroundings and avoid areas that are too crowded or dangerous.