Exercise For Beginners: Start Or Re-Start At Any Age!
Exercise for beginners is a safe activity . It is even safe for adults 65 and older. Even those with some chronic illnesses such as heart disease, high blood pressure, arthritis, and diabetes can exercise safely if given permission from their doctor. Many of these conditions are actually improved as a result of exercise.
You really don’t need a lot to start an exercise program. Start with wearing loose comfortable clothing, and some shoes with good arch support for walking.
If you are new to regular exercise or haven’t been active for a while, you should begin very slowly. You may have heard the expression, “no pain, no gain”. The fact is that you don’t have to exercise with high intensity to get the most health benefits. When starting out, or starting again, easing into a program helps prevent muscle soreness and injury.
For older adults, walking is probably the best place to start to get active. As you slowly get back into shape you can add intensity and other types of exercise to round out your workout program. You will want to shoot for about 30 minutes per day. But keep in mind that you don’t have to workout all 30 minutes at the same time. You can break up your activity into two or three times during the day. Exercise for beginners and others should be a daily activity with walking or other similar exercises. Eventually, you can add some resistance or strength training a couple of times per week.
Warming up for five minutes or so before you workout is a good habit to get into. Walking slowly or performing light movements are good warm-ups. After exercising ,stretching helps you to cool down to help prevent soreness.
You may have a question about working out when ill. If you are ill with a cold or the flu, for example. Skip exercise until you get well. Feeling well is important in being active, if you have to wait for a couple of weeks to get back to working out don’t forget to start out slowly again.
At any time, when exercising if you feel any discomfort or pain, or breathing difficulty , etc. Be sure to consult your doctor. Your doctor can address any issues you may have so that you can get back to being active again as soon as possible.
Here are some specific exercises you can do to get started:
1. Wall Push-ups
Place your hands flat against a wall. Lower you body toward the wall then slowly push back to the starting position.
2. Chair Squats
Stand in front of a chair. Place your hands on your hips. Squat down until you touch the chair. Stand up to the starting position and repeat.
3. Biceps Curl
Hold a weight in each hand. Palms are facing forward. Bend each arm at the same time as you lift the weight s to your shoulders. Slowly lower to the starting position.
4. Shoulder Shrugs
Hold a weight in each hand arms at your sides. Shrug your shoulders toward your ears then lower back down.
Perform each exercise for 8 -10 repetitions for two sets each.
No matter what your age, you can start a workout program and get the great benefits of exercise for beginners.
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