That’s the question: How to start exercising for beginners?
In our hectic everyday life, we mostly just don’t find the time or strength to even think about doing any exercises. We work overtime, we work at home doing necessary chores, we take care of the family and in the end, we do not think about ourselves.
Believe me, it is not selfish to see to your own health, because if you get sick you won’t be able to help anyone anymore. If you get burned-out you won’t be able to work properly at your workplace nor at home.
I’d really like to give you some motivation to think over your situation and give you tips and hints. First, it’s good to know why something is good to do. So please, read the following paragraphs.
In the following blog, I’ll give you tips on how to start doing exercises for beginners, as easy and motivating as possible. At the end of this article, you’ll get some tips on how to integrate easy exercises into your everyday life.
Why is it so important to do physical exercises?
Physical exercise is one of the most important things we can do if we want to have a long healthy and painless life.
Regular physical exercise has got many positive effects on our health and on our well-being in general.
Our body is not created to sit around, it is meant to be used. As the saying goes: “A rolling stone gathers no moss”. It is just like with a car, if it only stands in the garage year after year not being used, it won’t be able to take a drive with it, not without a thoroughly made service and repair work. Unfortunately, it isn’t as easy to repair a badly treated body as a car. Nevertheless, our body has got a huge potential to repair itself if we change our ways of living and start to treat it with care.
One of the most effective ways to turn your body and mind healthy, besides enough sleep and healthy food, is physical exercise.
“Physical activity often is the best medicine.”
10 reasons why physical exercises are healthy:
1. It helps to lose and maintain weight
The metabolism gets stimulated and become more active. Metabolism is the process that causes food to be used for energy and growth. The body needs a certain amount of energy to keep it functioning and alive depending on gender, age, body composition, activity level and health status.
The simplest equation is:
If we spend more energy than we have taken to us, we lose weight.
If we eat more than we need, we gain weight.
So, if we do physical exercises, we spend more energy and the fat burning gets stimulated. Another positive effect is that the body builds up muscles, which helps us to spend more energy and burn fat, even in the recovery phase.
2. It is stress reducing
When doing physical exercises, the body produces stress-reducing hormones. These make you feel relaxed. More oxygen reaches the organs and the brain and so we can think more clearly.
3. It helps to get a better sleep
Physical activity improves the quality of your sleep and increases the sleep duration because of the stress reducing and body relaxing effect.
It is not recommended though, to do physical exercises too close to bedtime as the body and mind need some time to calm down afterward.
4. It strengthens the heart and the circulation system
Regular exercise improves your heart’s ability to pump and helps keep your arteries and veins toned.
5. It strengthens the immune system
Exercising at a moderate intensity helps the body resist a variety of diseases and conditions.
6. It strengthens the bones
As we get older our bones get thinner and weaker, we lose bone mineral strength. Thanks to physical exercise we can maintain our bone’s health. It’s recommended to do resistance training, weight-lifting or similar kind of muscle training, at least one hour per week.
7. It prevents diseases, like for example heart- and cardiovascular diseases, diabetes, cancer and depression
These are some examples of why physical activity helps to prevent diseases:
– It reduces the blood pressure – it decreases the blood coagulation
– It improves the coronary blood flow
– It improves the insulin sensitivity
– It reduces systemic inflammation
8. It expands your lifespan
A study about how physical activity affects our life expectancy was published Nov. 6, 2012 in the journal “Public Library of Science (PLOS) Medicine”.
This study says:
“When the researchers considered all study participants they found that those who did 75 minutes of moderate-intensity activity weekly lived 1.8 years longer, on average, compared with people who did no physical activity.
Greater amounts of physical activity were associated with additional life expectancy gains. At the highest level of activity – 450 minutes per week – the gain was 4.5 years.”
9. You get a younger appearance
Several studies (for example at McMaster University in Ontario) have been done on this topic and it has been revealed that physical exercises:
– Keeps your skin soft and glowing
– Benefits upright posture, especially by muscle training
– Improves the flexibility of your body, especially by stretching exercises
– Improves the blood flow
– Slows down cell aging
– Sharpens your memory
10. It makes you happy!
When exercising the body produces endorphins that get released to the brain. A protein named BDNB (Brain-Derived Neurotrophic Factor) also get released to the brain. These two substances make us feel at ease and happy after exercising. That’s the chemical answer why it makes us feel happy.
Of course, it’s obvious that we are more likely to feel happy if we are feeling well in our body and mind.
As you can see, we can only benefit from doing physical exercises, it helps us to stay healthy and young, we can even expand our lifespan and we get a good mood. So, let’s start getting active. There are a lot of small things in the daily life which we can change in order to bring more movement into our lives.
Here are some very easy exercises which you can integrate
in your everyday life:
Use the stairs instead of the lift or moving stairs.
Go by bicycle to work/school instead of by car/bus.
Leave the bus a few stations earlier and walk the rest of the way home.
Instead of sitting all of your lunch breaks, do take a short walk after having had your meal.
Instead of watching TV after your evening meal, take a walk in the surroundings a couple of times per week.
While talking on the phone stand upright/walk around instead of sitting down.
Turn on some music and dance around at home or sign up for a dance course.
Play around with your children.
Ask a neighbour for walking their dog (I recommend to get familiar with the dog first).
Let’s live an active happy life!
Please, leave a comment if you have any questions or if you’d like to share your experiences.