The new year is approaching, and as we know, ‘the new year, new me’ is becoming popular. But why wait for the new year to have a new you? Especially when it comes to your health.
In this article, I will share some things that will hopefully help you start an exercise regimen and one that I could stick to!
P.S. Read to the end for a simple exercise routine to get you started!
Regular exercise has tremendous benefits for our physical health AND our mental health.
When you become more active, you begin to see results almost instantly. BUT, to most people, becoming more active isn’t always easy.
When the majority of people think of exercise, they believe,
- Hours at the gym daily (italic)
- No rest days!
- Have to be dying at the end of each session
- ‘No pain, no gain.’
- All or nothing mindset approach!
Trust me! It is NOT this way!
Your exercise regimen can start with a daily walk! Then when you feel more comfortable, you can begin to increase your daily walk time, the number of days you exercise, and the type of exercise you do.
One of the most crucial aspects of starting an exercise regimen and making it a lifestyle is choosing something you enjoy and know you can sustain. So pick the type of exercise you want and make it a habit!
What are the different types of exercise?
Strength Training. This type of training increases muscular and power. Examples include resistance training, weightlifting, and plyometrics. Strength Training should be a standard component in everyone’s “Exercise Tool Box.”
Aerobic Training. One of the most common exercise components that everyone usually does start with and should also make it a regular in your exercise regimen. Examples include but are not limited to walking, running, biking, swimming, and dancing.
Balance and Stability. This one! I believe this one is the ‘foundation’ to your overall exercise program and one that I include in all of my clients’ programs and my own! It has the benefits of strengthening muscles, improving body coordination, and enhancing body awareness. Examples include balancing on one limb, core strengthening exercises, pilates, or performing on an unstable surface.
Fitness Classes. Depending on the type of class you choose, it can be a great way to get in a quick, high-quality sweat on! It is a great one for people who like being amongst others while working out for the extra motivation or would like to have someone else plan their workout for them and have variety each time!
Calisthenics. Calisthenics is bodyweight exercises including but is not limited to lunges, planks, push-ups, and pull-ups. It is excellent regarding minimal equipment, challenging, provides more body awareness, and incredible overall strength.
Flexibility and Mobility. It is another crucial one, and I add it to my clients’ programs. I perform it daily, and it is an excellent component at keeping the integrity of our muscles and joints and making the base for our other exercise components.
Any of these exercise components listed above can be performed independently or in conjunction with one another.
I would suggest that you see your starting level activity and adjust from there.
For example, if you’re currently doing nothing for exercise, start with a daily walk and some light yoga or flexibility. I have many flexibility exercises on my Instagram if you want to check them out https://www.instagram.com/functionalathleticsandwellness/
If you’re already out for walks and are slightly active and want to bump it up but are unsure of what to do, try out a fitness class and get some ideas, or reach out to a personal trainer to help you with a program get you started.
Regardless of what you choose or where your starting point is, know that any exercise done daily is a point in the right direction, even our daily walks. The more we incorporate it into our daily routine, the more of a habit it becomes, and the habit is what we are ultimately trying to achieve.
BUT, I don’t just want to end my article here! I want to go even further and start you off with a simple exercise routine that can hopefully kickstart your engine!
This program can, of course, be tailored to your fitness level as needed.
- Monday: 30-minute walk (at a brisk pace, inside or outside, you choose).
- Tuesday: Active rest day. (Perform some light yoga or stretching).
- Wednesday: Aerobic Training + Resistance training. Start with 10 minutes with a brisk walk or a piece of stationary equipment like a bike, rower, elliptical, etc. Then perform this circuit below. Make sure to rest for 60 seconds between each set but minimal rest between each exercise.
- Circuit: 3 sets each of 10 air squats, 10 alternating lunges, 10 push-ups, 10 supermans, 30-second plank, and 10 jumping jacks followed by stretching afterward.
- Thursday: Rest day
- Friday: 30-minute brisk walking or a piece of equipment such as a bike, rower, elliptical, etc., performed at a moderate pace.
- Saturday: Active rest day – perform light yoga or stretching
- Sunday: 30-minute brisk walking or a piece of equipment such as a bike, rower, elliptical, etc., performed at a moderate pace.
All listed above is just a simple exercise program to get you started. Of course, gear it towards your current fitness level and go from there. Also, a friendly reminder, which I, myself, struggle with, is that it is not an all-or-nothing approach if you miss a day, BIG DEAL! As long as you’re trying your best and enjoying yourself, that is what matters most.
So, without further ado, get out there, get active and keep healthy!
Much Love,
Your Healthy Mentor Coach, Lana ❤️?