TOP 10 TIPS FOR EXERCISE BEGINNERS
SET REALISTIC GOALS
It may take some time to get the results you want. It’s vital to break your ultimate goal down in to stages and set lots of smaller goals to keep you motivated along the way.
BE CONSISTENT
Results come through regular and consistent activity. Stick to your programme and avoid frequent stops and starts.
TOO MUCH TOO SOON
Do not increase the amount of exercise you do too soon. Increase what you’re doing by no more than 10% per week.
ACCEPT FEELINGS OF DISCOMFORT
When you first start exercising you’ll experience feelings of discomfort such as shortness of breath, sweating and aching muscles after exercising. Don’t worry, this is completely normal and everyone feels like this when they’re first starting out.
TRAIN WITH A FRIEND
Training with a friend not only keeps you motivated during the sessions themselves but will also make you less likely to miss a planned session as you’re unlikely to want to let down your friend.
WARM UP
Not warming up is a mistake many beginners make. Before any session ensure that you warm up thoroughly and mobilise the areas that you will be using during the workout. Furthermore, failure to warm up properly may increase the risk of injury.
TIME OF DAY
We are all different. Some of us rise early and some of us go to bed late. Exercise at the time when you feel that you have most energy.
WILL POWER
Don’t give up. All beginners have set backs on the way to achieving their goals. Accept them and use them to re-motivate yourself.
WATER
Ensure you drink plenty of water, before, during and after exercise, particularly if you are exercising in warm conditions or for long periods. Dehydration will result in a drop in performance and severe dehydration can be dangerous too.
TRY SOMETHING NEW
Keep things interesting by trying new exercises, workouts and activities to keep your programme fresh, keep challenging your body and preventing boredom.
Cut the sodium.
Good nutrition is about balance, and that means not getting too much of certain ingredients, such as sodium (salt). Sodium increases blood pressure, which raises the risk for heart disease and stroke. About 90% of Americans 2 years old or older consume too much sodium. For most people ages 14 years and older, sodium should not exceed 2,300 mg per dayexternal icon.
Try this:
Avoid processed and prepackaged food, which can be full of hidden sodium. Many common foods, including breads, pizza, and deli meats, can be sources of hidden sodium.
At the grocery store, look for products that say “low sodium.”
At restaurants, ask for sauces and dressings on the side. Get more tips for lowering sodium while eating out.
Instead of using salt, add delicious flavor to your meals with a squeeze of fresh lemon juice, a dash of no-salt spice blends, or fresh herbs.
How much you need each day depends on a number of factors, like the temperature where you live, how active you are, the foods you eat—as some of your water intake will come from them—and more. However, it’s generally recommended that women need to intake around 11.5 cups (2.7 liters) of water a day, and men need to intake around 15.5 cups of water a day (3.7 liters).
Consuming enough water each day is also good for our bodies and our overall well-being. Additionally, if we don’t get enough water our bodies get dehydrated, which can negatively impact our bodily functions. In this article, we’ll share some of the most important benefits of drinking water.
What Are the Benefits of Drinking Water
As mentioned above, our bodies require water in order to survive. But there are also many health benefits of drinking water, including:
Carrying nutrients and oxygen to all of the cells in our body. 90% of our blood is made of water, making water essential for proper bodily function
Helping to regulate our body temperature
Cushioning our joints
Stabilizing our heartbeat
Normalizing our blood pressure
Aiding digestion
Protecting our organs and tissue
Helping to prevent constipation
Flushing bacteria from our bladder
Maintaining the electrolyte (sodium) balance in our body
Helping to maximize physical performance
Helping us to have enough energy
Promoting healthy brain function
Preventing and treating headaches
Boosting skin health
Helping with weight loss
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SET REALISTIC GOALS
It may take some time to get the results you want. It’s vital to break your ultimate goal down in to stages and set lots of smaller goals to keep you motivated along the way.
BE CONSISTENT
Results come through regular and consistent activity. Stick to your programme and avoid frequent stops and starts.
TOO MUCH TOO SOON
Do not increase the amount of exercise you do too soon. Increase what you’re doing by no more than 10% per week.
ACCEPT FEELINGS OF DISCOMFORT
When you first start exercising you’ll experience feelings of discomfort such as shortness of breath, sweating and aching muscles after exercising. Don’t worry, this is completely normal and everyone feels like this when they’re first starting out.
TRAIN WITH A FRIEND
Training with a friend not only keeps you motivated during the sessions themselves but will also make you less likely to miss a planned session as you’re unlikely to want to let down your friend.
WARM UP
Not warming up is a mistake many beginners make. Before any session ensure that you warm up thoroughly and mobilise the areas that you will be using during the workout. Furthermore, failure to warm up properly may increase the risk of injury.
TIME OF DAY
We are all different. Some of us rise early and some of us go to bed late. Exercise at the time when you feel that you have most energy.
WILL POWER
Don’t give up. All beginners have set backs on the way to achieving their goals. Accept them and use them to re-motivate yourself.
WATER
Ensure you drink plenty of water, before, during and after exercise, particularly if you are exercising in warm conditions or for long periods. Dehydration will result in a drop in performance and severe dehydration can be dangerous too.
TRY SOMETHING NEW
Keep things interesting by trying new exercises, workouts and activities to keep your programme fresh, keep challenging your body and preventing boredom.
Good nutrition is about balance, and that means not getting too much of certain ingredients, such as sodium (salt). Sodium increases blood pressure, which raises the risk for heart disease and stroke. About 90% of Americans 2 years old or older consume too much sodium. For most people ages 14 years and older, sodium should not exceed 2,300 mg per dayexternal icon.
Try this:
Avoid processed and prepackaged food, which can be full of hidden sodium. Many common foods, including breads, pizza, and deli meats, can be sources of hidden sodium.
At the grocery store, look for products that say “low sodium.”
At restaurants, ask for sauces and dressings on the side. Get more tips for lowering sodium while eating out.
Instead of using salt, add delicious flavor to your meals with a squeeze of fresh lemon juice, a dash of no-salt spice blends, or fresh herbs.
Consuming enough water each day is also good for our bodies and our overall well-being. Additionally, if we don’t get enough water our bodies get dehydrated, which can negatively impact our bodily functions. In this article, we’ll share some of the most important benefits of drinking water.
What Are the Benefits of Drinking Water
As mentioned above, our bodies require water in order to survive. But there are also many health benefits of drinking water, including:
Carrying nutrients and oxygen to all of the cells in our body. 90% of our blood is made of water, making water essential for proper bodily function
Helping to regulate our body temperature
Cushioning our joints
Stabilizing our heartbeat
Normalizing our blood pressure
Aiding digestion
Protecting our organs and tissue
Helping to prevent constipation
Flushing bacteria from our bladder
Maintaining the electrolyte (sodium) balance in our body
Helping to maximize physical performance
Helping us to have enough energy
Promoting healthy brain function
Preventing and treating headaches
Boosting skin health
Helping with weight loss
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