Exercising regularly is one of the best things you can do for your health.
Soon after you start exercising, you’ll begin to see and feel the benefits that physical activity can have on your body and well-being.
However, working exercise into your routine takes a lot of determination, and sticking to it in the long term requires discipline.
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.
And that’s not all — it can also help you maintain good energy levels (9).
In short, exercise is powerful and can change your life.
Summary: Exercise can improve mental function, reduce your risk of chronic disease and help you lose weight.
Common Types of Exercise
There are various types of exercise, including:
- Aerobic: Usually the core of any fitness program, it includes periods of continuous movement. Examples include swimming, running and dancing.
- Strength: Helps increase muscle power and strength. Examples include resistance training, plyometrics, weight lifting and sprinting.
- Calisthenics: Basic body movements done without gym equipment and at a medium aerobic pace. Examples include lunges, sit-ups, push-ups and pull-ups.
- High-intensity interval training (HIIT): Includes repetitions of short bursts of high-intensity exercise followed by low-intensity exercises or rest periods.
- Boot camps: Timed-based, high-intensity circuits that combine aerobic and resistance exercises.
- Balance or stability: Strengthens muscles and improves body coordination. Examples include Pilates, tai chi poses and core-strengthening exercises.
- Flexibility: Aides muscle recovery, maintains range of motion and prevents injuries. Examples include yoga or individual muscle-stretch movements.
The activities above can be done individually or combined. The important thing is to do what suits you best and to have fun with it.
Summary: Common types of exercise include aerobic, strength, calisthenics, HIIT, boot camps, flexibility and stability. You can do them individually or combined.
How to Get Started
It’s important to consider a few things before you start an exercise routine.
1. Check Your Health
It’s important to consult your doctor and get a physical medical examination before starting an exercise routine.
This is particularly important for those who are not used to strenuous physical activities, as well as individuals aged 45 and over.
An early checkup can detect any health problems or conditions that could put you at risk of an injury during exercise.
It can also help you optimize your workout, making it easier for you and your personal trainer to understand your limitations and create an exercise plan tailored to your particular needs.
2. Make a Plan and Set Realistic Goals
Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals.
One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves.
For example, if your goal is to finish a five-kilometer run, you can start by building a plan that includes shorter runs.
Once you are able to finish those short runs, increase the distance until you can run the whole five kilometers continuously.
Starting with small goals will not only increase your chances of success, it will also keep you motivated every step of the way.
3. Make It a Habit
Another key component of exercise success is to stick to your routine.
It seems to be easier for people to maintain an exercise routine in the long term if they make it a habit and do it regularly (10).
A review of studies concluded that replacing an unhealthy behavior with a new healthy habit is a great approach to maintaining it in the long term (10).
Furthermore, making a schedule or exercising at the same time every day are good ways to sustain your routine and make it last.
For example, you can make exercise a habit by planning to work out right after work every day.
Summary: Before you start working out, get a health check-up and make a plan with realistic goals. Then, make exercise a habit by incorporating it into your daily routine.
How Much Exercise Should You Do?
You don’t need to be a high-performance athlete or used to working out for hours to start exercising today.
These 150 minutes can be configured any way you want. For example, you can do a 30-minute workout five times a week or a 35 to 40-minute workout every other day.
However, recent studies have shown that packing this minimum requirement into one or two training sessions per week can be as beneficial as spreading the sessions throughout the week (12).
Overall, it’s important to start slowly and increase the intensity as you build your fitness level up.
Lastly, even though a daily amount of physical activity is needed for good health, allowing your body to rest is important too.
Not letting your body recover from the stress of exercise increases the risk of injuries, such as muscle strains and stress fractures, and can result in overtraining syndrome (OTS).
Summary: The minimum recommendation for exercise is at least 150 minutes per week. However, it is important to start slowly and let your body rest from time to time.
One-Week Sample Exercise Program
Below is an easy-to-follow, one-week exercise program that does not require equipment and will only take you 30–45 minutes a day to complete.
This program can be adjusted to your fitness level and made as challenging as you want.
Monday: 40-minute moderate-pace jog or brisk walk.
Tuesday: Rest day.
Wednesday: Walk briskly for 10 minutes. Then, complete the following circuits, resting 1 min. after each set but not between exercises. Stretch afterward.
- Circuit #1: 3 sets alternating 10 lunges for each leg, 10 push-ups, 10 sit-ups
- Circuit #2: 3 sets alternating 10 chair-dips, 10 jumping jacks, 10 air-squats
Thursday: Rest day.
Friday: 30-minute bike ride or moderate-pace jog.
Saturday: Rest day.
Sunday: Run, jog or take a long walk for 40 minutes.
The one-week program above is just a simple sample to get you started. For more workout ideas and plans, check out the following links:
- 9 quick total body workouts that you can do anywhere (no equipment necessary)
- Workout plans targeting specific body parts and for various skill levels
- 7 beginner workouts for various goals and body parts
- Workouts for your specific body type
Summary: There are a variety of exercises you can do, and the plan above is just one example to help get you started working out.
A Few Tips for Beginners
1. Stay Hydrated
Drinking fluids throughout the day is essential for maintaining healthy hydration levels.
2. Optimize Your Nutrition
Be sure to consume a balanced diet to support your fitness program.
Carbs are also important after exercise to replenish glycogen stores and assist the absorption of amino acids into your muscles during recovery (17).
Additionally, protein protects your muscles from breaking down during exercise, repairs tissue damage and builds muscle mass. Consuming some protein after your workout also promotes fast muscle recovery (17, 18).
Lastly, regularly consuming healthy fats has been shown to help burn body fat and preserve muscle fuel during workouts, making your energy last longer (20).
3. Warm Up
It can also improve your flexibility and help reduce soreness after your workout (22).
Simply start your workout with some aerobic exercises like arm swings, leg kicks and walking lunges.
Alternatively, you can warm up by doing easy movements of the exercise you are planning to do. For example, walk before you run.
4. Cool Down
Cooling down is also important because it helps your body return to its normal state.
Some cool-down ideas include light walking after aerobic exercise or stretching after resistance training.
5. Listen to Your Body
If you’re not used to working out every day, be mindful of your limits.
If you feel pain or discomfort while exercising, stop and rest before continuing. Pushing through the pain is not a good idea, as it can cause injuries.
Also, remember that working out harder and faster is not necessarily better.
Taking your time to progress through your fitness program can help you maintain your routine in the long term and make the most of it.
Summary: Be sure to stay hydrated, eat a balanced diet, warm up before exercising, cool down afterward and listen to your body.
How to Stay Motivated
The key to staying motivated and making exercise a habit is to have fun while doing it. This allows you to not dread having to exercise.
Like the sample exercise program shown above, you can mix up activities while keeping it fun for you.
Joining a gym or group fitness class like yoga or Pilates, hiring a personal trainer or doing team sports are also good ideas to increase motivation and enjoyment (24).
Working out as a group or with a friend can also assist in maintaining accountability and motivate you to keep up your good work.
Furthermore, tracking your progress, such as logging your weight lifting or noting your running times, can help keep you motivated to improve your personal records.
Summary: To maintain your motivation, mix up your workouts, join a gym or team sport and track your progress.
The Bottom Line
Starting a new exercise routine can be challenging. However, having real objectives can help you maintain a fitness program in the long term.
There are many different types of physical activity to choose from. Find a few that work for you and be sure to vary them occasionally.
The goal is to start slowly, build up your fitness level and let your body rest from time to time to prevent injuries.
Keeping track of your progress or joining a fitness group can help you stay motivated and achieve your goals. It’s also important to eat a healthy diet and hydrate regularly.
So, what are you waiting for? Start exercising today!
A quick note from our founder-
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Help us create more awareness! Please SHARE this article...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
To begin, I apologize for the dark nature of today's email.
However I promise what you'll discover today will be completely worth it.
Imagine a rotting corpse draped over your body from head to toe...
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Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
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You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works.
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
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- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
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Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.