There’s something about January 1 that motivates people to strive to be better versions of themselves. The start of the year is an ideal time to set new personal fitness goals, try out new exercise routines and revamp nutritional habits. But with so many options and so much health and fitness information online and in magazines, it’s not surprising that a lot of people have questions about how to get started with a new plan.
Use these answers to common fitness questions to help get you on your way to achieving your 2022 fitness goals:
I’m new to exercising. Where do I start?*
Getting started with an exercise plan may seem daunting, but once you get going it will feel very natural. The most important thing is to listen to your body. Push yourself enough so that you feel like you’re challenging yourself, but not too hard that you risk getting injured or feeling terribly sore the next day.
Here is a step-by-step approach to getting fit:
- Perform simple stretches to ensure you’re moving your muscles and joints through their full range of motion each day
- Increase your daily activity level by taking the stairs, parking in the farthest space from the store, gardening, dancing or playing with your children. Just get moving!
- Start adding regular walks to your day. You can slowly increase your time until 30 minutes feels comfortable. Then increase your intensity level by walking faster. Start including varied terrain such as hills and then progress to a jogging or running pace.
- Perform body-weight resistance exercises such as simple squats, lunges and push-ups and then progress to using weights
How much exercise do I need?
There are several sources that recommend about 30 minutes of exercise, five times a week, for weight loss and general health. This is classified by moderate to vigorous physical activity. However, let’s say your goal is to run a marathon. If that’s the case, you’ll need to train for a lot longer than 30 minutes at a time. If your goal is simply to lose weight or improve your overall fitness level, 30 minutes may be all you need. Striving to achieve the minimum recommended amount of activity is important for everyone.
- Forearm Plank (60 seconds)
Place your forearms on your exercise mat in line with your shoulders. Plant your toes into the ground so that you are using your core strength to hold your forearm plank. Take deep breaths and be sure not to put too much pressure on your neck or back. Your abs should be working to hold you up.
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