There are many reasons why we may want to start an exercise regime and enter a new fitness journey. For some of us, it may be to lose weight, for others, it could be to improve mental health. It could be to simply get out of the house or prepare for a physical challenge.
We’ve all got to start somewhere, and that place can be rather daunting, but the importance of physical exercise is so, so important. No matter what you’re facing in life, getting your heart pumping and your lungs breathing is only going to benefit you.
For example, for those going through addiction and seeking private drug treatment, of which there are hundreds of thousands of people doing more recently, exercise provides people with something new to focus on as well as helping the body recover.
In the case of people with high blood pressure, exercise can help bring that down to safer levels. But where do you get started with it all?
Well, to help you out, here are five easy exercises to help get your fitness journey started…
Bodyweight Squats
A great foundational exercise, bodyweight squats engage a variety of muscle groups including the quadriceps, hamstrings, glutes, and calves. To do this exercise, you essentially need to:
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back, as if you’re sitting in an imaginary chair.
- Keep your back straight and chest up.
- Lower down until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
Kick-off with a few sets of 10 reps and start increasing from there as your strength improves, but they’re a great way to get into strength training.
Push-Ups
We’re all aware of the push-up. It’s a classic and among the simplest, but most effective exercises for any starter, particularly as you can increase your frequency as you progress. They engage the chest, shoulders, triceps, and core. To do them properly, you need to:
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body towards the ground by bending your elbows.
- Keep your body in a straight line, and lower it until your chest nearly touches the floor.
- Push back up to the starting position.
Walking or Jogging
It can’t get more simpler than a jog or a walk, though. It’s the perfect start to any fitness journey. It’s a low-impact exercise, you don’t need any equipment and you can move at a pace to suits you.
Start with a distance or time to suit you, and gradually increase your pace and distances.
There’s plenty of help out there from apps to things such as the Couch to 5k programme. It’s great cardiovascular exercise and will enhance heart health, boost endurance, and also improve mental health too.
Planking
Planking has become a phenomenon in recent years and is great for strengthening those core muscles, targeting the abdominal muscles, lower back, and shoulders. Again, it’s simple to do and can be done by taking the following steps:
- Begin in a forearm plank position with your elbows directly beneath your shoulders.
- Keep your body in a straight line from head to heels.
- Engage your core muscles and hold the position for 20-30 seconds initially, gradually increasing the duration as you build strength.
Lunges
Finally, two or three sets of 10 lunges on each leg can improve balance and strengthen the lower body, targeting the quadriceps, hamstrings, and glutes. To do this exercise, you need to:
- Stand with your feet together.
- Take a step forward with one foot, lowering your body until both knees are bent at a 90-degree angle.
- Push through the front heel to return to the starting position.
- Repeat on the other leg.
All the above exercises are ideal for starting a fitness adventure, easing you in before you even think about gym memberships or running marathons. We’re not promising you won’t start thinking about that though…