Going From Sedentary To Active
The importance of healthy behaviors and lifestyle factors to maintaining health has been recognized for centuries. The latest technological advancements have made our lives easier; however, they have also led many of us to adopt a sedentary lifestyle. Transitioning from a sedentary lifestyle to an active one doesn’t require drastic changes.
A sedentary lifestyle is associated with a high risk of health complications, including heart disease, type 2 diabetes, and obesity. All you need to do is start with a light exercise and a workout that helps ease you onto the path towards excellent health. This way, your body can get in shape after being sedentary by eating healthier, adjusting your daily habits, and incorporating simple exercises into your daily workout plan. As a result, it will improve your energy levels and help you achieve your health goals. The article highlights some of the light exercises that you can add to your regular exercise routine to enjoy the benefits of improved health and fitness.
How to Get Started?
Preparation and planning are crucial when you begin a workout. You need momentum to be successful – the more you can create, the easier it will be for you to stay motivated. Action is the perfect way to build and maintain momentum. It is excellent to consider your general fitness goals and weight-loss goals by focusing on your commitment to exercise. Additionally, achieving success in the workout helps motivate and encourage you to continue. Before you get started, there are a few things listed below that you need to prepare –
Record your measurements – tracking your workout progress has several benefits, particularly when you aim to lose weight. It keeps you accountable, committed, and dedicated to achieving your goals. Keeping an exercise journal and weighing yourself are two of the best ways to track your workout progress. Additionally, taking your measurements of hips, waist, arms, and chest will give a better idea, for instance, you may be losing inches, but your scale weight does not change. In this case, recording your measurements every week will help reassure you that you are slimming down.
Get your doctor’s clearance – if you have any conditions, illnesses, or injuries, consult with your doctor or healthcare trainer before starting your workout routine. Certain medications may affect your heart rate; however, it is essential to understand how this may impact your exercise. It would be helpful for you to schedule a consultation session with a personal trainer to learn the correct postures for various workout styles.
Prepare to work out
When it comes to toning up and slimming down, there are two key types of exercises: strength training, which builds lean muscle and helps boost metabolism (the rate at which calories are burned), and cardio, which burns calories by increasing your heart rate. The combination of both workouts yields significant and influential weight-loss results.
Cardio workouts can be performed on any cardio machine, such as a rowing machine, bike, elliptical, or treadmill. However, when transitioning from a sedentary to an active lifestyle, it is best to start with substitute cardio workouts, such as cycling, running, group fitness classes, or fitness videos.
You need the equipment for strength workouts –
An exercise ball –is one of the best tools to strengthen the back and abs, thereby increasing stability. They are available in various sizes to accommodate different heights. Make sure there is a 90 ° angle at your knee joints and hip joints when you sit on the exercise ball.
Various weighted dumbbells – specific exercises require heavier weights, while others need lighter weights. Give a try to a different range of dumbbells. Light set includes 5 – 8 pounds for men and 3 – 5 pounds for women, medium set – 10 -15 pounds for men and 5 – 10 pounds for women, and a massive 15 – 30 pounds for men and 10 – 20 pounds for women.
An exercise mat – thicker mats are ideal for abdominal exercise and Pilates, whereas yoga mats are thinner and have the gripping capability to hold poses. Thicker mats provide greater cushioning for the spine when lying on your back.
Some Quick Exercises
Walking – American Heart Association mentions activities like walking, jogging, and climbing are some of the most effective and easiest ways to ease into a healthier lifestyle. Walking is a low-impact exercise that can be easily done anywhere. It helps you burn additional calories while carrying extra weight, as you exert more energy and power to move your body.
Water aerobics – exercising in water can have numerous potential benefits. Water makes you feel lighter as it supports your body weight and reduces the impact on your joints. As a result, the pain you might feel in your knees or hips while moving on land is virtually nonexistent when you stand in the water. Enroll yourself in a group fitness class at your local pool and learn some resistance exercises that can be easily performed in the water.
Stationery Bike – also referred to as a recumbent bike. It has a backrest that makes it a perfect choice for those going from a sedentary to an active lifestyle. Obese people lack a strong abdominal core, which makes it difficult for them to sit on an upright stationary bike. Incorporating both riding the seated stable and walking is a perfect way to target different muscles in the lower body.
Tips for Success –
· Realize that living a healthy lifestyle is a habit and skill that you need to adopt, so approach your goals for fitness and health
· Build a support network of family, friends, or colleagues, as it is more fun to do exercise with friend,s and you will also get the benefit of accountability
· Build a positive habit by keeping track of your daily workout activities
· Try to start with light exercises and don’t become discouraged by focusing on what you cannot do yet. As your fitness improves, you will notice a significant change, finding new workout options more enjoyable than challenging.
