If last year taught us anything, it was that working out at home can be done. As gyms closed their doors, many of us followed Joe Wicks’ PE morning sessions with the kids and started researching the best peloton instructors.
But for some of us, last year was something to get through. Only now we’re out the other side can we begin to focus on our own wellbeing and fitness levels. Does this sound like you? If so, there are plenty of ways to ease into exercise as a beginner. Here are some ideas to help you get inspired in 2021.
Start slow
Avoid going all-in straight away. Starting slow gives you the chance to work out how you want to approach your new exercise routine. You need to take some time to build up a fitness plan that suits you.
Going slowly also helps to avoid any accidents. If you do jump ahead or push yourself too hard early on, you could end up injuring yourself, which could mean you need to see a doctor. Protecting ourselves from damage during exercise is especially important while we’re in lockdown and we’re trying to avoid taking up NHS resources.
If you do need to seek medical help, be sure to explain what happened. This will reduce the risk of misdiagnosis, and therefore being in a situation where medical negligence could potentially occur.
Additionally, any injuries could put you off continuing to exercise before you’ve even started. To set up an exercise plan, take a look at these suggestions.
- Go for low-intensity workouts
The purpose of most exercise is to get your cardio going. Begin with low-impact and intensity activities, such as walking or doing some light spinning on a stationary bicycle. This is a great way to get your body moving without working the joints too hard.
Walking is ideal because you can plan out routes that take a set amount of time. This means you can gradually build up your targets. Start with a brisk 15-minute walk, then take this up to 30 minutes. From there, you can build up your target walking time. All you’ll need is a good pair of trainers or walking shoes so that you feel comfortable as you go.
Similarly, hopping on a stationary bike gives you the chance to set your own goals. Start slow and build up. If it helps, pop in some earphones and listen to a podcast or your favourite playlist.
Start by doing these activities one to three times a week. You’ll soon build your daily walk into your lunchtime routine.
- High intensity workouts
These are shorter cardio workouts that can help you to chase after the kids in the garden or run up some stairs. These workouts are suited to those beginners who need to fit in their exercise routine around the daily tasks as they’re short bursts of intense exercise.
Some examples of this type of workout include climbing the stairs a few times, using a skipping rope, or doing jumping jacks. Again, go slow to start with, especially if you’re going from not doing any exercise. Try running up the stairs a few times in five minutes or set yourself a goal to do as many jumping jacks as you can in a minute.
As you gradually build up doing these exercises, you’ll be able to extend your goals. Initially, try to do this type of workout two times a week and build up from there. Try aiming for jumping jacks, skipping, and running up the stairs in five minutes, then work your way up to 15 minutes.
Whether you prefer low-intensity cardio or the higher intensity workouts, you’ll find that if you stick to a routine, you’ll naturally gradually build up as your fitness levels improve. Try mixing and matching these workout styles to see which you prefer, as this will help you to find your natural exercise groove. Whichever you enjoy most, you’ll soon find you love your new exercise plan.