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How to Get Fit for Beginners

The hardest part about getting fit is knowing where to start. If you are a beginner, you might not be familiar with the types of workouts that are out there or may be feeling apprehensive about trying something new. The important thing to remember is that you are not alone and you can ease into these fitness routines so that you don’t overwhelm yourself. This article will provide you with tips on how to get fit for beginners,  with some suggestions on easy exercises to try so you can learn how to get active comfortably. 

Fitness tips for beginners

Establish your goals

Taking the time to sit down and set yourself some goals can go a long way. Remember to be realistic and not expect drastic changes in a short period of time. If you are trying to lose weight, shedding 1 pound a week will be a much more realistic and achievable goal than telling yourself you’re going to lose 1 stone in 2 weeks. When we set the bar too high like this, we set ourselves up for failure. On the other hand, when we set smaller goals, we can celebrate each success and keep ourselves motivated - and we all know how tricky it can be to stay motivated!

Eat well

Keeping fit and eating healthily go hand in hand. It’s really important that we ensure we are getting the nutrients we need and maintaining a well-balanced diet so that we have the energy to exercise regularly. Here are a few pointers for eating well:

 

  • Ensure you’ve got the right calorie balance - too many calories a day can lead to weight gain and too little may leave you feeling too weak to get fit. According to the NHS, the recommended daily calorie intake for women is 2,000 and for men it is 2,500.
  • Avoid skipping meals - especially breakfast. Breakfast is important because it energises you for the rest of the day. If you skip meals, you may feel lightheaded which will put you at risk if you’re planning on exercising. It’s also worth noting that you need to eat the right foods at meal times. For instance, protein and fiber-rich foods are ideal for breakfast as they will keep you feeling fuller for longer. 
  • Get enough protein - protein is essential for building and repairing your muscles, which is why you need to ensure you have enough protein in your diet when keeping fit. You can find protein in the following foods:
  • Red meat such as beef
  • Dairy such as milk
  • Vegetables such as broccoli
  • Poultry such as chicken
  • Eggs 
  • Fish such as cod
  • Enjoy healthy snacks - If you’re feeling peckish throughout the day, resist the temptation of sugary foods such as doughnuts or biscuits which will only give you a temporary sugarboost. Some healthy snacks to munch on are: bananas, nuts, rice cakes, boiled eggs and low-fat yogurt to name a few! Find out more about healthy snacking here.

Train with a friend or family member

Getting started with being active and keeping motivated can be much easier when you’re not alone. Why not encourage a friend or family member to join you for a run or attend a fitness class together? You can find free fitness classes too - for example, in Bournemouth, Weymouth, Swanage and Poole there are free Park Yoga sessions through the summer to bring the community together. This is an excellent way to feel like you are a part of something bigger and to meet new people who are also focusing on their fitness and wellbeing. Pushing yourself can be challenging, but you will feel a great sense of achievement afterwards as you learn new skills!

Warm up

To avoid injury, warming up properly before exercise is essential. Before you begin your fitness session, try some gentle stretches such as hip circles or march on the spot - moving your arms in time as you do so. You can warm up and keep fit at home if you would rather gain confidence in a familiar setting to start off with!

Switch up your fitness routine

Exercise can be exciting and when you have found the right fitness regime for you, it makes keeping active so much easier. One way you can make sure exercise remains fun is by switching up your routine - ensuring that you aren’t simply repeating the same workouts as you may become tired of the same old activities. Take some time each week to plan your exercises so that you’re trying new things and targeting different areas of your body. 

Drink lots of water

Drinking plenty of water is so important when it comes to fitness. This is because when we exercise, our body loses water and nutrients through sweat as our bodies try to keep us cool. Drinking water will ensure we are kept hydrated and replace the fluids we are losing - ultimately, it will keep us performing at our very best and maintain our regular body functions. 

Don’t push yourself too hard

We may feel desperate to get fit quick but it’s crucial that we remind ourselves to remain realistic. Pushing yourself too hard will leave you feeling exhausted and you probably won’t form a positive relationship with exercise - not to mention you’ll feel achy and sore following a gruelling workout! If you’re a beginner, you’ll want to start off light and ease your way into fitness routines. Here are a few ideas of what you could try:

  • Start by doing a 10 minute brisk walk each day (allowing a rest day per week)
  • Try out pilates - this NHS introduction to pilates is a gentle form of exercise to get you started on your fitness journey.
  • Have a go at some HIIT workouts - HIIT stands for High Intensity Interval Training and is a fantastic way to burn some calories and exercise in short bursts. Whilst it may sound daunting, this NHS introduction to HIIT will introduce you to some HIIT routines which are designed for beginners. It’s important to know your limits and follow HIIT workouts at your own level because it is more demanding than other forms of exercise.

Seek advice if you’re worried

If you are at all worried about exercising and your health or you are pregnant, it is recommended that you speak to your GP who can advise you before starting a new routine. 

Looking to get active?

Whether you need some motivation or seeking help to get fit, if you live in Dorset and would like to get active, we’re here to guide you! 

 

You can register with us today or get in touch with our friendly team to find out more about how we can help. With our professional advisors and coaches on hand, we can support your fitness journey and assist you to reach your goals. 

Looking to get active?

If you live in Dorset and you’re looking for support in getting more active, we’re here to help! Our dedicated team of coaches and advisors will be on hand to help you in becoming more active and to reach your goals. You can register or talk to our friendly team today to help guide you on your journey to keeping fit and healthy. 

Georgina

"In January 2019, I was five stone heavier. Now, with the weight loss, parkrun and netball, my anxiety has improved tenfold."

View full story

How does this work?

The tailored approach LiveWell Dorset uses to come up with solutions to the things that are stopping us achieving our goals, is based upon work done by University College London developing the COM-B model of behaviour change. In this model, all behaviour is influenced by understanding a person’s capability to change, their opportunity to change and their motivation to change. By understanding which of these is the biggest barrier to change, we can tailor support accordingly. This model of behaviour change is at the centre of the support we offer, online and in person.

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