Work Out Tips for Beginners

April is Move More Month

The CDC recommends that adults get at least 150 minutes of physical activity a week. However, only 24 percent of Americans exercise regularly.

Regular exercise is one of the most important things someone can do for both their mental and physical health.

Aspirus Athletic Trainer Erin Sparks says, “Regular exercise is crucial for overall health, not only because of the physical benefits, such as maintaining a healthy weight, maintaining muscle strength and improving joint pain and stiffness, but it also has mental benefits as well. Exercising improves sleep quality, cognitive function and decreases feelings of anxiety and depression.”

Exercise comes in many shapes and sizes. The two most common forms of exercises for people to begin with are aerobic exercises, such as swimming, biking, walking, and strength training, which includes weightlifting and resistance exercises.

Beginning to exercise may seem difficult, but there are many strategies that can help.

Here are some health tips to remember to help people achieve their fitness goals and avoid injury.

• Talk to a doctor – Check-in with a healthcare provider and get a physical exam before starting an exercise routine. Getting a physical exam not only gives people a good starting point but also gives those interested an idea of what exercise may be best for them when they’re first starting an exercise routine.
• Set goals - Following a workout plan or committing to small achievable goals will increase the chances of success and help keep those motivated.
• Stay hydrated and eat nutritious meals - Drinking fluids and eating a balanced diet helps to sustain energy levels and get the most out of workouts.
• Warm up and cool down - These healthy habits, before and after exercising, can prevent injuries, reduce soreness, and improve flexibility.
• Listen to your body - Be mindful of the body's limits. A little soreness is expected for those who are first beginning to work out. However, if feelings of sharp pains or discomfort develop while exercising, stop and rest before continuing.
  

Sparks says, “It’s important to progress slowly when first starting to work out to avoid injury. Jumping into an intense workout your body isn’t conditioned for might cause injury and extreme soreness.”

 

Regular exercise is part of a healthy lifestyle. Anyone can make fitness a priority. Although putting in effort every day may be difficult, it is a rewarding practice that has a large influence on everyone’s health.

“Consistency is key. If you have a routine that you generally enjoy doing every day and you’re able to stay consistent with it. It will only make it that much easier to reach your goals,” says Sparks.

 

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