Build your Plan
Beginner exercise plan: Start with light aerobic exercises like walking for 20-30 minutes, 2-3 times a week. Gradually increase your duration or intensity. Once comfortable, try cycling or swimming, then add jogging or fitness classes as you progress. For strength, begin with bodyweight exercises like squats, lunges, push-ups, and glute bridges. Aim for 2-3 sets of 8-12 reps. As you build strength, add weights or resistance bands. Include flexibility exercises, focusing on areas like hamstrings, quads, shoulders, and back. Hold each stretch for 20-30 seconds, 2-3 sets. Rest days are vital. Take 1-2 days off per week, engaging in light activities like walking or yoga for recovery.
Track your progress to stay motivated. Note your exercise type, duration, and how you feel. Gradually increase intensity as you improve. Listen to your body. Rest if you feel sharp pain and consult a professional if needed. Gradually increase workout intensity and vary your exercises to avoid boredom. Find activities you enjoy to make fitness a fun and sustainable habit. Surrounding yourself with a workout buddy or a positive online community can make a big difference. Even creating a playlist of energizing music or having a favorite gym outfit ready can boost your desire to get moving. Exercise doesn't always have to be intense or time-consuming—finding activities you actually enjoy, like dancing, biking, or swimming, helps turn movement into something you look forward to.