August 30, 2021 by Michael Davis No Comments

What is the most common excuse for not exercising? According to the survey, "No Time!" As said by Clinical psychologist Lavinia Rodriguez, "Typically, it is the lack of enjoyment, motivation, negative associations, fear, or maybe low-self-esteem."

It is intimidating and challenging to get back into a workout routine when you have taken time off. The article outlines a simple workout guide as per your level of fitness to help you ease in without risking injury or losing motivation.

Take a start with flexibility workouts – the first progressive steps into your daily fitness routine is to integrate a couple of days of flexibility workouts. It will help in increasing blood circulation and flow while assisting in joint mobility and range of motion.

As per fitness routine

flexibility workout is one of the most overlooked protocols, and establishing these protocols early will enable your body to re-adjust with the new demands that will be placed on it. If you have access to a fitness professional or health club, signup for a beginner yoga for the flexibility workout class. Select 10 – 15 flexible stretches and perform each flexibility movement for up to 1 – 2 minutes.

Easy Cardio Fitness Workout

based on your time commitment and daily schedule, try to integrate light cardiorespiratory workouts after a couple of yoga or stretching sessions. Additionally, go for a 20-minutes brisk walk as it will help invigorate your mind and get your body back in motion. Also, try other options like walking workout for gentle indoor cardio or low-impact HIIT workout for beginners. The elliptical, stationary, and treadmill are some great alternatives that you can opt for starting a workout routine.

Exercise for Life

Strength Training – after the first week of light cardio and flexibility workouts, get yourself started by adding strength workouts into your daily routine. It is the type of exercise that is more focused on resistance and helps strengthen your muscles.

Strength training helps in building muscle strength, muscle mass, and preserves bone density. Also, it can combat fragility, weakness, and helps in reducing the risk of osteoporosis. Exercises like TRX hamstring curls, bridges, lunges, squats, and stability ball mobility helps in activating muscles of your body.

Bodyweight workout and TRX workouts are perfect for working these muscles and creates a safe transition back into your fitness regimen, thereby allowing you to work within your fitness level.

Aerobic Activity – it is suggested to get at least 75 minutes of vigorous activity and 150 minutes of moderate aerobic activity a week, or a combination of both strenuous and mild workout. Regular aerobic exercises like swimming, bicycling, or walking helps you live longer and healthier.

It improves cardiovascular health, lowers blood pressure, helps regulate blood sugar, reduces asthma symptoms, reduces chronic pain, aids sleep, controls weight, strengthens the immune system, improves brain power, and boosts mood.

Simple tips for fitting a workout routine as per your level of fitness –

Life is busy, and fitting in a workout can be challenging and tough, especially if we think of it as something that needs a trip to the gym and unique clothing. But it is worth the effort – it makes you physically and mentally active. Follow below-mentioned simple tips to fitting a workout routine concerning your fitness level –

reverse crunch

reverse crunch

Start Small – if you have not started yet, try to set tough goals for your daily workout routine. Take a start with light activities and accomplish a few small fitness goals before you move on to bigger goals. A few small wins help you motivate yourself to focus on daily consistency instead of considering the amount of time you spend on working out.

Once your dedication is in place, you can easily work on elongating your workout session. Take a start with warm-up exercises and see how you feel. This way, you can slightly increase your goals daily to get the best fitness results that you are looking after.

Daily Workout Routine needs to be Daily – half of the battle of getting started into the habit of daily workout is showing up. If you are dedicated to the fitness class, then it is your responsibility to complete the workout by attending regular classes and following the instructions of the teacher.

Make sure to choose an enjoyable exercise – one of the main reasons that your previous exercise has failed is only because you did not enjoy the fitness activity you were doing. As a result, you started to see the activity as a burden or a task, instead of taking it as a fun activity.

Before getting started, it is best to research what kind of workouts suits you best. It is recommended to focus on exercise that you find interesting.  Also, think of the ways that can make your workout more enjoyable (choose your favorite gym, create a nice cardio playlist, or go out with a buddy)

Take a 30-days challenge – it will help you stick to your workout routine, and it is an excellent idea for motivation. Such types of challenges expect you to commit to just 30-days of doing a new activity.

Set SMART goals for your daily workout plans – set SMART fitness goals – Specific, Measurable, Attainable, Realistic, and Time-bound. These goals will help you quickly fit into your workout routine. After setting the goals, you can think of a plan on how to get there. Most importantly, keep a record of your progress.

There are various health and fitness applications that you can use for tracking your progress and setting milestones. These applications give you points, reminders, and points to help motivate you along your workout journey.

As said by Josefsberg, "What I see is that when someone slips up once, that becomes the excuse not to do the exercise at all." You need to figure out where you are going to put it in the workout schedule either later in the week or that day.

There is no best way to fit physical activity into your daily routine. Do what works best for you, but make sure to make daily physical activity a habit by following the workout guide and tips mentioned in this article to get started with your workout routine and achieve your fitness goals.

Speak to a fitness traininer.  Reach out to our own Jim Williams for a personal training program.  Jim is an independant trainer and may have modest fees for this service. He can be reached at  See Jims Profile at

James Williams

James Williams