Exercise Advice for Beginners

Why exercise matters

Incorporating regular physical activity into your life offers physical and mental benefits, such as:

• Improves cardiovascular health.

• Helps to maintain a healthy weight or reach your weight loss goals.

• Strengthens muscles and bones.

• Boosts your mood and energy levels.

• Reduces your risk of chronic diseases.

Setting SMART fitness goals

Before diving headfirst into a strenuous workout routine, it's important to set realistic and achievable goals. Setting SMART goals provides a clear roadmap for your fitness journey, this stands for:

Specific

Instead of a vague goal of "getting in shape," aim for something specific like "walk for 30 minutes three times a week." A specific goal provides a clear target to work towards and allows you to track your progress.

Measurable

Once you’ve set a goal, it’s important to keep track of your progress including the highs and the lows. Use a fitness tracker, app, or simply note down the duration and intensity of your workouts. This allows you to see how far you've come and stay motivated by celebrating little wins.

Attainable

Don't try to go from a sedentary lifestyle to a marathon runner overnight. Start with something manageable and gradually increase the difficulty as your body becomes accustomed to exercising. Setting an attainable goal prevents discouragement and helps you build confidence as you achieve milestones.

Relevant

Choose goals that align with your overall health and fitness aspirations. Do you want to improve your cardiovascular health? Build muscle strength? Increase your energy levels? Focusing on relevant goals keeps you motivated and ensures your exercise routine aligns with your broader health objectives.

Time-bound

Set a deadline for achieving your goal to help you stay focused and on track. It may be that you’d like to fit into a smaller-sized outfit for the date of a wedding or feel more confident on the beach when you go on a holiday you have planned. 

Find activities you enjoy

The key to consistency is finding activities you genuinely enjoy so exercise doesn’t feel like a chore. Here are some ideas to spark your fitness journey: 

Swimming

Swimming is a full-body workout that's gentle on your joints. It's perfect for people with injuries or those who prefer low-impact activities. Swimming provides a refreshing workout that engages your entire body.

Walking, jogging, and running

Walking or jogging outside is a simple, free, and effective way to get your body moving. This can be a great way of exploring your neighbourhood and scoping out parks nearby. By starting with a walk, you can then progress to jogging/running over time. 

Team sports

Team sports offer a fantastic way to combine physical activity with social interaction. Playing as part of a team can give you motivation to keep exercising each week and the encouragement you receive from your team can push you to work harder than you might on your own. If you’re not interested in exercising competitively as part of a team, you could find ways to exercise with a friend like going to the gym at the same time.

Choose a routine that fits in with your lifestyle

The key to a successful exercise routine lies in choosing activities that seamlessly integrate into your current lifestyle. Do you enjoy the social atmosphere of a gym, or would you prefer the privacy and convenience of working out at home? Are you an early bird who thrives on morning workouts, or do you have more energy for an evening session? Perhaps you crave the motivation of a group fitness class or the flexibility of following along with online workouts. The most effective routine is the one you'll consistently stick with, so prioritise activities that fit comfortably into your day-to-day.

Top tips for starting to exercise

Some core tips to take forward on your exercise journey are:

• Keep hydrated before, during, and after exercise.

• Make sure to warm up before a workout and cool down afterwards. 

• Consider speaking to your doctor before starting a new exercise routine if you are wary about any health problems that could put you at risk during exercise.

• The relationship between diet and exercise is clear - what you eat can fuel your body to exercise well.

• To prevent yourself from getting bored with the same routine, try to mix up different types of exercises, workouts, and activities. 

How often should you exercise?

According to the NHS, adults should aim to do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week. This can be split over the course of a week e.g. 30 minutes moderate exercise five times a week. Moderate activity includes activities like brisk walking, riding a bike, dancing, and hiking. Vigorous activity is running, swimming, sports, aerobics, and riding a bike fast.

For quicker results, you may want to scale this up. However, it’s important to recognise your limits. Better longer-term results can be achieved through consistency; making it to the gym or running at regular intervals, so scaling up gradually and avoiding burnout could be key.

Health advice from Pharmacy2U

Finding the right exercise routine for you can be a journey, so don’t be afraid to experiment and discover what works best for you. Consistency is key, so find activities you enjoy and celebrate your progress. If you find yourself struggling to reach your weight loss goals through exercise alone, you may benefit from a weight loss consultation online with one of our doctors at Pharmacy2U. Explore our dedicated weight loss page for further advice and possible prescription treatments.