You don’t need to go from Zero to 100 when starting exercise or trying to adopt new healthy habits. In fact, easing your body into exercise can help prevent burn out, over training and injury, and can help you maintain better exercise adherence. Remember, the most important part of exercise .. is doing it and doing it consistently. If you start with exercise that’s too challenging, you run the risk of not only injury or overtraining… but you just may not enjoy and stop doing it. Exercise should be enjoyable! Easing into a routine will make you more likely to enjoy the whole process of exercising, and adopt it as a new routine. So whatever you do, pick something that feels good to you. Walking is a great example of an enjoyable exercise thats easier on the body. Walking can still give us cardiovascular gains, aide in weight loss and provide mental clarity. It allows us to improve our overall health in a more balanced way. If you are just starting to workout for the first time, or its been a long time since you have exercised, here is a sample 4 week starter program for you.
Week 1-
3-4 days a week of walking for 20 minutes.
*option- add one day of yoga
Week2-
1 day of weight training (sample beginner weight workout coming soon)
3-4 days of walking and add 5 minutes to your walk time.
* option- add one day of yoga
Week 3-
2 days of weight training (non consecutive days)
4 days of walking, adding another 5 minutes to your walk time and add a little speed to your pace
* option- add one day of yoga
Week 4-
2-3 days of weights (non consecutive days), add a little weight to each exercise, or an additional set
3 days of walking for at least 30 minutes and add speed to your pace
1 day of Low impact HIIT for 20 minutes (beginner HIIT workout coming soon)
*option- add at least one day of yoga
**** You can walk and do weights or yoga on the same day. Our goal is to gradually build up to walking almost everyday.
**** Be sure to stretch a little everyday after exercising
If you don't like walking, or don't have a good place to walk, you can replace that with: dancing, riding a bike etc. Anything you enjoy doing that isn't too strenuous on your body to start out.
You got this!
Stay tuned for a 4 week Beginner/Intermediate Program!
If you want a specific program written just for you that checks the boxes of improving your physical, mental, and spiritual wellbeing, look at my Intuitive Wellness Service! Feel free to e-mail me with any questions you may have.
I highly recommend you consult with your physician before starting any new workout routines.