If you've been looking to get in shape recently, follow this rule of thumb: slow and steady wins the race. Putting too much stress on your body at the starting line can cause you to either overdo it and hurt yourself or demotivate you from continuing. Instead of aiming high, aim low with low-impact exercises. Low-impact exercises are important for beginners because they are less likely to cause injuries. Additionally, they can help beginners build up their endurance and strength gradually. By starting with low-impact exercises, you could increase your chances of sticking with a workout routine for the long run.
Start your journey smoothly and safely with these recommended workouts:
Walking is a great exercise because it requires no equipment, it can be done anywhere, and it's gentle on the body. It's been linked to helping manage weight, boosting your mood, improving balance, and preventing certain negative conditions, such as heart disease and high blood pressure.
Walking is also helpful for getting your heart rate up and bringing some fresh air into your lungs. Explore the areas around you and burn calories by doing it. It's such an accessible activity that you could even do it in your own home with a treadmill. You can always increase the intensity by increasing your incline or pace. After a week or two of standard walking, challenge yourself just a bit more each time to increase the benefits gained.
Walking is a fun way to meet new people if you walk with a friend or in a group. Always be sure to wear visible clothing for your safety, and if you can't find someone to walk with, be sure to let someone know what you're doing and where you're walking. Remember to plan ahead before you hit the road.
Try cycling if you want to take the intensity up a notch from walking. Some might associate cycling with people wearing tight clothing and pushing themselves to their limits on the road, but it doesn't have to be that intensive. Cycling can be done in a variety of intensity levels, making it an amazing workout for people of all fitness levels.
Cycling can be a low-impact activity with the correct form and practice. Joint impact and movements are gentle and consistent, and you're less likely to hurt yourself in the process. You won't experience any sort of extreme jerking or twisting of your limbs or muscles. Compared to most other forms of exercise, cycling is less taxing on your joints and muscles.
Additionally, cycling is a great cardio workout, which improves heart health and endurance. Cycling improves the health of your cardiac muscles and lowers your resting heart rate and levels of fat in your blood. Doing it consistently will reduce the risk of cardiovascular problems and improves the strength of your heart and lungs. After a couple of months of consistent cycling, your body will be prepared for more intense forms of exercise.
Swimming is an effective and safe beginner workout because it is a low-impact activity that is easy on the body. Avoid the mess and discomfort of sweaty workouts by working a swim into your regiment. While your heart is being conditioned during your exercise, the water will keep your body cool. As opposed to running or other strenuous exercises, you'll likely be able to maintain your energy for a longer period. This is because swimming can be gentle and in many cases comforting for your muscles and joints.
Strengthening your core, shoulders, back, and legs are some of the many benefits of swimming. It's one of a few all-around workouts that doesn't put a lot of stress on your body. The intensity of a swim exercise may also be easily adjusted by changing your pace, distance, and stroke technique. You can tweak it to any degree to best suit your needs. Consider that two and a half hours a week of swimming a week is great to start with, and your results will speak for themselves over time.
Yoga is a very gentle form of exercise that does not put any unnecessary stress on the body. It can both strengthen your muscles and burn calories. In addition, you'll work your full body and mind to reach a more flexible and relaxed state of being. With over a hundred different styles of yoga, you're bound to find one that fits you best. Many start with Hatha, which is a basic, and easy form that focuses on the beginning fundamentals.
Yoga can be an effective way to improve your flexibility and range of motion. Your muscles are gently stretched when performing certain positions. They may improve your mobility and make you feel less stiff or exhausted. In addition, your posture will improve when you've become more flexible. As yoga trains your core muscles, you'll notice your posture begin to change, meaning you'll experience fewer aches and pains from poor posture.
It can also be an excellent way to reduce stress and relax the body and mind. Meditation practices are used in some types of yoga to assist and relax the mind.
5. Kinetic Stretching
Kinetic stretching is a type of stretching that uses momentum to help increase the range of motion. Because it is substantially more movement-based than still, static stretching, it will work even better at preparing joints and muscles for activity in a low-impact manner. It's simply engaging in regular stretching but with a bit more movement and intensity. This form of workout may prove a bit easier and more accessible after you've seen consistent success with previous methods of low-impact exercise.
Kinetic stretching can improve your joint mobility. Because this is an active stretch, you'll be moving more joint areas of your body than normal, which means much of the movement of your joints will become smoother. As your circulation increases with these stretches, your cardiac health can be improved.
While these tips can help you start your new workout routine, the most important thing is that you get started! Take your time, pace yourself and let yourself adjust to a new level of activity. Be patient with yourself. By taking the time and effort to get yourself on the right path, a new healthier you is just around the corner.