To reap the health benefits of exercise, you don’t have to do hard work. Easy workouts are better for beginners. You can do them indoors or out, depending on what is more convenient.
Workouts for beginners–especially those who have failed to maintain an exercise program–are specifically designed to build confidence and create life-long habits for well-being. You can lose weight and become healthier by starting low-level exercise.
Simple Workouts Have Health Benefits
An easy exercise program is the foundation of any beginner’s fitness program. These sessions will help you develop healthy habits that will lead to weight loss and long-term weight management.
These 10 exercises are easy because they don’t require any fancy equipment. You can adjust their intensity to suit your level of physical activity. Some can also be done sitting down or on a bed if you have difficulty standing for extended periods. This makes them ideal for beginners.
Do they make it easy? Not at all. Any type of exercise has immediate benefits. These include a better brain function and improved mood. Long-term effects can also be seen, like a lower risk of developing a disease.
Simple Workouts for Weight Loss
Low-intensity exercise sessions are great for beginners who want to burn more calories. You can lose weight if you don’t eat more calories to compensate for the extra physical activity.
Combining exercise and diet can help you lose weight. This could include eating lean protein, fruits, and vegetables. It is also important to watch your portions. What does research reveal about weight loss and easy exercise?
Studies on low-intensity exercise have shown that participants lose more fat when they do easy exercises. Another study looked at the effects of simple workouts on cortisol levels. Cortisol, a hormone associated with abdominal weight gain, is elevated in the body for prolonged periods. The study authors discovered that low intensity exercise was effective in reducing cortisol levels.
Workouts have many benefits
You can do easy workouts to:
Although high-intensity training has received a lot of attention in the media, exercise is still a key component of many fitness programs. This includes those with type 2 diabetes, metabolic disorder, or cardiovascular disease.
Simple At-Home Workouts
You can set a short-term goal to complete three workouts in your first week. Then, add more workout days until you do some type of activity every day of the week.
It is not as important what type of exercise you do, but how consistent your program is. Here are five easy workouts to help you get started if you’re short of ideas.
Bodyweight Training
To burn calories and strengthen your muscles, you don’t require any gym equipment. Five incline pushups against a surface like a sink, five chair squats and five walking lunges are all possible. You can repeat the same sequence up to three more times.
Chair Workout
You can still do seated exercises if you’re not comfortable standing for long periods.
Dancing
Turn on music and dance for 15-20 to 30 minutes. It doesn’t matter if you choreograph; all that matters is that you move to the music.
Online Workouts
You can exercise at home if you don’t want to go to the gym. Online workouts make it easy. Many are free and offer beginner-friendly workouts. You can also exercise in your living room.
Shadowboxing
Shadowboxing is a great alternative to dancing if you don’t like the idea of doing it at home. This workout doesn’t require any equipment and helps reduce stress.
Stair-climbing
Spend 10 minutes walking up and down a flight stairs. You can also use a platform or step if you don’t have access to a staircase.
Easy Outdoor Workouts
Exercising outside provides extra perks. Breathing in fresh air, and taking time to enjoy your local park, nature preserve, or pool can have stress-relieving effects.
Aqua Jogging
Aqua jogging or pool running are great options for those who have trouble walking for extended periods. Public pools often have the blue belt that you need to keep your upper body and legs afloat. You can simply walk in the water without touching the bottom. No belt? No belt. Just walk in the water, with your feet on the floor of the pool.
Biking
Get on your bike and start riding. You can take a leisurely ride around the neighborhood, or you could find a continuous route that allows you to pedal for 20-30 minutes without having to stop for traffic lights or other hazards.
Walking
Do a 30-minute walk and count it as your daily exercise. Begin slowly walking for five minutes, then increase your speed for 20 minutes. Then, cool down and start walking slowly again for five more minutes.
Gardening and Yard Work
This is a great way for you to exercise and burn calories if you enjoy spending time in your garden. There are many activities that you can do, such as digging, weeding and raking.
A word from Verywell
When you are a beginner, remember to simply get moving, create a routine and build confidence. You can increase your enjoyment and improve your health by adding at least five minutes to your session with easy stretch exercises.
