If you’re reading this then I would assume you want to jump into an exercise routine, so first and most importantly, start where you are. It’s always much better to start slow and build on it, then to push yourself too hard and hurt yourself.
Watch any videos, listen to any podcasts, and read any articles or books you want on physical activity, and you can find a long list of benefits of daily exercise, from physical and mental health to the improvement of focus and our skin. But..what is the right amount? When researching, you can find all kinds of different answers, so keeping it simple your exercise should challenge you at the very least. The goal is to get sweaty, and labor through it a little, so keep in mind that what you start out doing should move up periodically, either on a schedule, or just whenever you feel like it’s now easy for you.
Before I give a list of simple exercises, I’d like to give some tips on how we have built our work out routine, and how you can create one that fits your goals and lifestyle.
- Do you have the space to work out at home?
- Do you have any goals? Is there something you’re trying to do that requires a sort of deadline?
- Do you want or need equipment?
- Do you have any injuries or medical conditions that might make certain movements harder?
When we began our new lifestyle, Our small apartment was a daily struggle, making room for 3 or more people to work out, so we eventually had to rearrange to make sure we had enough space to move around as we needed to.
We didn’t have any deadlines, but our goals were all varied, for example my goal is to comfortably and confidently wear shorts in public by the summer of 2021, while my teenage hamsters goal is to join the baseball team at school next year and feel confident in his running and prolonged activity. So we focused on cardio quite a bit, and walking to build up to jogging.
We didn’t start out with equipment at all, and before we got our 5 pound weights, we practised with cans to get used to the motions and holding something.
I myself have injuries from a car accident a few years ago that make arm exercises a bit difficult for me, so although I do them, I often have to move slower or hold my weights differently. My middle aged hamster has a slipped disc in her back, and some medical issues with her feet, so to make it easier for her we often do our floor exercises at the very end so she doesn’t need to get up and down.
So, with all those things in mind, What are some good starter exercises for someone that may be overweight or not used to physical activity?
Here are 4 simple standing exercises that were part of our beginning routine.
- 15 Sideways bends
Stand straight with your legs not spread wide but just comfortably apart, don’t bend forward but sideways, and try to touch your calf. Do this 15 times on each side to start.
- 15 Toe touches
Again, stand straight with your legs comfortably apart but not spread, bend down and touch your toes, or go as far as you can, without bending your knees.
- 15 Extends
Stand with your back straight, hold hands like a loose fist with arms raised and the inside of your fist by your thumbs against your chest, extend arms straight out on either side. (Yes we currently use weights, but to start, just to get used to the exercise, do at least 15 for 1 week of any exercise before using weights.)
- 30 second slow reaches
This one I normally use a timer for because it’s hard to do each movement for the same length of time when exercising in a group. Stand straight with your legs comfortably apart, raise your arms like you’re reaching for something up high, and roll forward on your toes, hold that for as long as you can and repeat. You can do this one either in quick motions so that you rock back and forth, or try to build the length of time you can hold it, really it’s up to you.
I hope this guide helps you, let me know what you thought!
GettingOurShitTogether 