10 Easy and Effective Exercises for Fitness Newbies
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If the only exercise you’ve ever done was High School PE (and you hated every minute of it), you’re Vitasole’s kinda people! We don’t make things for “athletes''. To us, everyone can be an athlete! (Yes, that means you too!).
But we get it, getting started can be daunting. When trying to find information you’ll be bombarded with fad exercises, fad diets and general nonsense. You don’t need any of that! As a beginner you’re going to want to keep it simple. The most important thing right now is building a routine and sticking to it.
Rome wasn’t built in a day, but we hope these 10 exercises can help be your first brick.
1) Walking
It’s no secret, Vitasole LOVES walking. Our most popular, highest tech product is literally called the Walker (you can run in them too when you reach that level).
Walking is by far the most accessible form of exercise. You don’t even have to leave your house! If you’re a bit embarrassed to be getting started, do laps of your house! Plus, you don’t need ANYTHING to do it (we recommend a good pair of shoes, but if you want to go barefoot power to you).
Start with short, manageable walks. Just do what you can. Then gradually increase your pace and duration as you go.
The more you walk, the more you’ll be able to walk! The best time to get started was yesterday, so get to it!
2) Stretching
No matter which of these exercises you end up taking up to start your fitness journey. Please make it ____ + Stretching! Everyone should implement stretching into their exercise routine, but especially you. As you’re new to exercise your muscles won’t be used to it. Unfortunately, that makes you a higher risk of injury.
Trust us, nothing is as disheartening as making a bit of progress only to be struck down when things are looking so positive.
Stretching improves flexibility and prepares your muscles for what’s to come. Start and finish every session with some stretching and your body will thank you. Begin with basic stretches that target major muscle groups, such as your hamstrings, calves, shoulders, and back.
3) NEATen it up
NEAT stands for Non-Exercise Activity Thermogenesis and research shows that increasing this kind of activity can burn up to 1,500 calories a day! Basically NEAT activities are just things you do AROUND working out, so really it’s more of just a mindset of movement. Doing some chores? Throw on your favourite bangers on a speaker and dance while you do it. Getting takeout for dinner? Walk to the restaurant instead of getting delivery. Hell, just get up to change the channel.
Keeping a NEAT mindset keeps you moving, and the more you move the more you’ll want to move.
4) Swimming
A mistake that lots of people who are super new to fitness make is thinking the best way to make progress is to go really hard really quickly. If you haven’t trained much before this impact can be an absolute death sentence for your joints.
Good news, there is no gravity underwater! Which makes swimming SUPER low impact and absolutely perfect for beginners! It works your entire body and improves cardiovascular health at the same time.
We believe an adorable blue fish said it best, “just keep swimming”.
5) Bodyweight Exercises
No equipment, no worries! You can get yourself started with super simple bodyweight exercises like squats, lunges, push-ups, and planks. As you’re just getting started the most important thing to focus on is proper form. If you do these exercises right they are relatively safe. Trying to do too much all at once can make you lose form and can cause strain and injuries. Focus on proper form and gradually increase repetitions as you get stronger.
6) Cycling
Another great low impact exercise to get started with is Cycling. As you don’t have feet pounding the pavement it’s much better on your joints. The best way to get started is hopping on an exercise bike at the gym. This will ensure it’s all a flat surface (obviously), and that you’re in control of the tempo.
If you happen to have a bike, take it for a spin! Going for a leisurely bike ride is a severely underrated way to spend a day on your weekend. As you do it more and more you’ll get better and better and be able to take on more challenging routes and longer distances.
You’ll be a lycra clad legend getting yelled at by people in cars in no time!
7) Join a Fitness Class
Group fitness classes are a great way to keep things fun and social when you exercise. While at the same time keeping things structured and yourself motivated.
If you’re an absolute beginner, the big advantage of joining a fitness class is having a professional there to guide you through the workout. They will be able to keep an eye on your form which will help avoid injuries, but they’ll also make sure you’re pushing you to your limit.
Look for beginner friendly classes, or if in doubt, just have a conversation with the people running it. They’ll be able to point you in the right direction.
8) Use Fitness Apps
Isn’t it great living in the future? These days there are countless Fitness Apps tailored to all sorts of levels of fitness. These apps will be able to generate bespoke fitness plans and can offer guidance while you’re just getting started. This can be a great way to stay motivated and monitor your progress.
9) Hiking
Walking with purpose! We’ve already covered how great of an exercise walking is to beginners. Hiking may take a bit more effort than just stepping out your door, but the benefits are worth it. If you’re struggling to get motivated don’t underestimate the power a little nature therapy can have on you.
Hiking trails aren’t set up for no reason. Generally there is something beautiful to see, or an incredible path to traverse. Making it less of a “workout” and more of an adventure! It’s also great because the path you choose automatically becomes a set goal, you have to walk that distance and push yourself to the end.
10) Light Weight Training
The more muscle tone you have, the more calories you burn doing nothing! Weight training builds up your strength, but also is the best way to SEE those results from your hard work. Which will keep you motivated.
As you’re just getting started we would always recommend doing your first session with a personal trainer. They’ll be able to show you proper technique, keeping you safe. But also implement a plan for you based on your goals.
If you’d prefer not to do this, have a look at some of the fitness apps we mentioned before. But make sure you find one that’s going in depth on form and technique (we just don’t want you to hurt yourself). If in doubt, start on the machines. Free weights (dumbbells, barbells etc.) can be very dangerous if you don’t know what you’re doing.
Tips for Success
- Set Realistic Goals: Start with achievable goals to build confidence and prevent burnout.-
- Listen to Your Body: Pay attention to how your body feels and avoid pushing too hard too soon.-
- Stay Consistent: Regular exercise, even in small amounts, is more beneficial than sporadic intense sessions.
- Celebrate Progress: Acknowledge and celebrate your milestones, no matter how small.
Remember, the journey to fitness is personal and unique to each individual. The most important step is to start. Choose activities that you enjoy, stay patient with yourself, and keep moving forward. Happy exercising!