Exercise can be intimidating, especially when you're just starting out, which is why I always encourage everyone – young, old, beginner, advanced – to "start where you're at" when it comes to an effective exercise routine.
With the internet booming with exercise choices, sometimes it can be hard to know where to begin, but the great news is, you can start with something simple and you will still see the wonderful benefits of moving your body consistently.
So, first and foremost, don't put pressure on yourself to take on some incredibly time-consuming, back-breaking exercise program that may bring on more harm than good. I've seen many people unknowingly cause themselves serious injuries that way and burn out, exhausting themselves and wanting to give up after just a few sessions.
Because I don't want you to get injured, nor do I want you to throw in the towel on your exercise program just a few days in, here are a few guidelines you may want to consider when sifting through all the potential exercise choices available to you...
How much are you walking currently? I think walking as exercise continues to be one of the most underrated forms of exercise we have available to us. People just don't give it the wonderful credit it deserves. Our bodies were designed to walk for a majority of the day, but instead, we spend most of our days in a chair (and, for many, slouched in front of a computer). If you're not currently getting much walking in during the day, this is your first order of business. Start with 30 minutes of walking each day. If you're pressed for time, you can break that up into 2 or 3 small sessions throughout the day. On most days, I have a hard time fitting in a full 30-minute walk, so I usually break my walks up into 3 small walks throughout the day. Not only does that help me keep my body moving and out of the chair throughout the day, it also helps me clear my head during the day and, many times, I get back in front of the computer with new ideas.
Stretch those muscles. If the workout routine does not include a stretching component, you may want to consider a different one, or you may want to add a stretching routine of your own. I learned this lesson the hard way. Several years ago, I was following a pretty rigorous workout routine that did not include a stretching component, so I was doing a few stretches on my own, but I wasn't really giving stretching the attention it needed. Well, no surprise, I ended up with a pretty severe foot injury that could have been prevented with proper stretching before and after my workouts. Regardless of your age or fitness level, stretching is critical, so be sure your routine always includes a proper stretching protocol.
Keep those muscles strong. This is the #1 mistake I see most women make (sorry to call you out, ladies). They spend all their time doing cardio and no time strengthening their muscles. This is usually because of the false belief that cardio "burns fat." Sure, hopping on the treadmill, bike, or elliptical will burn some extra calories, but strength training may actually burn even more calories than most of those cardio machines. So, while cardio keeps your heart and lungs strong, strength training keeps your muscles and joints strong and prevent declining muscle mass as you age. If you're a beginner, it's important to start slowly, and preferably with some core and back strengthening. One of my favorite programs for beginners (an I'm a little biased, of course) is my BodyFIT Foundations program. I designed it specifically to strengthen and tone your muscles in a way that will not cause unnecessary injuries and can actually help prevent injuries or pains in the future. Not to mention, you will be burning fat with these powerful routines.
You can get all the details of the program HERE -> BodyFIT Foundations
Not sure where to start?
A very simple and effective routine would be to get in 10 minutes of stretching every day, 15-30 minutes of walking during your lunch break 3 times a week (or anytime you can take a break during the day), and 10-15 minutes of strength training 3 times a week (all of the BodyFIT Foundations workouts are quick). That routine would ensure you are covering all your bases and feeling great. Nothing complicated. Simple and effective!
Remember, a balanced exercise program will include some walking, stretching, and muscle-building exercises. If you are a beginner and not sure where to start, take a look at my BodyFIT Foundations program and let me know how it works for you :)
In love,
Isabel D. Price
