Learn how to start your journey towards fitness

Fitness is not just a hobby, it’s a lifestyle. It can improve your health, well-being, mood, and energy levels. However, starting a fitness journey can be daunting, especially if you are new to exercise or have been inactive for a long time. That’s why here are 8 tips to help you get started and stay on track with your fitness goals.

1. Assess your fitness level

Before you jump into a workout routine, it’s important to know where you stand. You can do some simple fitness tests and measurements to gauge your current fitness level, such as:

– How many pushups, situps, and squats can you do in a minute?
– How long can you hold a plank position?
– How far can you walk or run in 10 minutes?
– What is your body mass index (BMI), waist circumference, and body fat percentage?
These indicators can help you set realistic and specific goals, track your progress, and adjust your plan as you improve.

2. Set SMART goals

SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. These are the criteria that make a good goal. For example, instead of saying “I want to lose weight”, a SMART goal would be “I want to lose 5 kg in 3 months by exercising 4 times a week and eating a balanced diet”. A SMART goal is clear, quantifiable, realistic, meaningful, and has a deadline. It also helps you stay motivated and focused.

3. Design your workout plan

There are many types of exercises and workouts you can choose from, depending on your preferences, abilities, and goals. Some of the common ones are:

– Aerobic: These are exercises that increase your heart rate and breathing, such as running, cycling, swimming, and dancing. They are good for improving your cardiovascular health, endurance, and calorie burning.
– Strength: These are exercises that challenge your muscles, such as weightlifting, resistance training, and calisthenics. They are good for increasing your muscle mass, strength, and metabolism.
– Flexibility: These are exercises that stretch your muscles and joints, such as yoga, pilates, and tai chi. They are good for improving your range of motion, posture, and injury prevention.
A balanced workout plan should include a combination of these types of exercises, as they complement each other and provide different benefits. You can also vary your workouts to keep them interesting and fun.

4. ​Start with the basics

If you are a beginner, you don’t need to do complicated or intense exercises to get fit. In fact, doing too much too soon can lead to injury, burnout, and frustration. Instead, start with the basics and master the fundamental movements, such as:
– Squats: They work your lower body muscles, such as your glutes, quads, hamstrings, and calves. They also improve your balance and coordination.
– Pushups: They work your upper body muscles, such as your chest, shoulders, triceps, and core. They also strengthen your arms and wrists.
– Lunges: They work your lower body muscles, especially your glutes and quads. They also challenge your stability and mobility.
– Planks: They work your core muscles, which include your abs, back, and hips. They also improve your posture and alignment.

​5. Rest and recovery

Rest and recovery are essential parts of any fitness journey. They allow your body to heal, adapt, and grow from the stress of exercise. They also prevent overtraining, which can lead to fatigue, injury, and plateau. Aim for at least one or two rest days per week, where you do no or minimal exercise. This gives your body time to repair and replenish itself. Pay attention to how you feel before, during, and after your workouts. If you feel pain, discomfort, or excessive fatigue, it may be a sign that you need to take a break or scale back your intensity.

6. ​Nurture a positive mindset

Your mindset is as important as your physical fitness. It can influence your motivation, performance, and enjoyment of exercise. A positive mindset can help you overcome challenges, cope with setbacks, and celebrate your achievements.

7. ​Eat well

Exercise and nutrition go hand in hand. What you eat can affect how you perform, recover, and progress in your fitness journey. Eating well can also help you manage your weight, boost your health, and enhance your mood. A balanced diet consists of a variety of foods from different food groups, such as fruits, vegetables, grains, protein, and dairy. These foods provide you with the nutrients you need for your body to function properly, such as carbohydrates, protein, fat, vitamins, minerals, and water.

8. Stay hydrated

Water is essential for life. It makes up about 60% of your body weight, and it plays a vital role in many bodily functions, such as regulating your temperature, transporting nutrients and oxygen, lubricating your joints, and removing waste. Water is also important for your fitness, as it can affect your performance, recovery, and health.