Exercising for Beginners

So, you want to start exercising but don't know where to begin? The key to starting is simply to begin somewhere. Exercise is better if it's something that you enjoy and can make part of your daily or weekly routine. You'll remember to do it because you enjoy it.

STRETCHING

Try some home exercises that only require a small amount of space and little to no equipment. This may only require a yoga mat for comfort and some water nearby. To reduce the risk of injury, start with something gentle like stretches to get your body moving, especially if you’ve never done a routine before or it’s been a while since you’ve exercised. 

If you don't know which specific stretches to do, try moving each part of your body in a way that feels good and doesn’t cause pain, starting with the head and working your way down to the feet.

Gentle Stretches

• slow, little circles or back-and-forth movements (nodding your head “yes” then “no,” or tilting it side to side)
• shoulder shrugs (lifting the shoulders up and down)
• arm circles in both directions
• forward and backward bends as well as side to side for the torso and back
• gentle twists along the spine, keeping your back straight
• hip circles in both directions
• wrist and foot circles in both directions

These exercises can be used at the beginning or end of a walk or workout, or every morning as you wake up.

EXERCISE

Walking

The easiest way to start exercising is to walk. Yes, this counts. If you’re not already walking, this is a great exercise that comes with heart health and weight-loss benefits. When you're ready, try counting your steps with a pedometer or smart device. I like to set step goals for myself, which you can do too; I recommend a minimum of 2,500 steps each day. Start by tracking how much you’re already walking, then try to increase it gradually over time so it's not overwhelming (try increases of 100 steps each time). There isn’t much benefit over 7,500 steps in any single day, so that’s a great end goal to slowly work toward.

Walking without stress is also where some of the health benefits lie. If you’re working on your feet all day—possibly in a stressful environment—try walking just for yourself occasionally, without the stress of work. 

Gentle Exercise

Yoga and tai chi are accessible for all ages and are gentle exercises that you can do from the comfort of your home. Using exercise videos for form or guidance is a great idea and can be found online or at your local library. Alternatively, you can do classes in person if you prefer group exercise and an instructor who can show you how to do the movements.

Kick It Up

You can also do dance classes such as Zumba or salsa, or check for other classes your gym or community centre offers. There's no harm in trying, and you may discover something that you love in the process.

When it comes to exercise, anything is better than nothing, and it doesn't need to be a full-on workout if that’s too much for you right now. If you’re looking for motivation to exercise (and most of us are), look inward. It must come from your own discipline and desire for wellness.

Remember to listen to your body, start slow, and if you have any pain or medical conditions, clear your exercise routine with your healthcare practitioners or ask them for advice. 

Most importantly, have fun!

PRE-WORKOUT RECIPE: ENERGIZING POWER BALLS

This recipe is great for fuelling your body pre-workout or giving you a mid-afternoon energy boost. They’re vegan, soy-free, and can also be made gluten- and nut-free if desired—and they’re super easy to make! Now that you've started exercising, you need a delicious snack to go with it.