Beginners’ exercise guide

24 Mar 2017

Knowing where to begin when it comes to starting an exercise regime can be difficult, so I thought I’d make it easy. I will be splitting this blog into two monthly parts, with the starting up information first.

How much exercise should I do?

In the UK, the National Health Service advises that we should do at least 150 minutes of moderate-intensity physical activity a week, with exercise on at least five days a week, to help lower the risk of heart disease, stroke and high blood pressure. For adults who want to lose weight, but don’t want to change their diet, 45 to 60 minutes of exercise a day is recommended to help prevent obesity. Things like vigorous housework or gardening can count as exercise and so can a brisk walk.

Where do I start if I have never exercised?

If you’re new to exercise, or have struggled with it in the past, talk to your doctor, nurse or fitness trainer about exercise. After that, start by incorporating more activity into your daily life. For instance:

  • If you always take the lift, try the stairs.
  • If you try to park next to the door of wherever you’re going, park further away and walk.
  • If you usually eat your lunch at your desk, take a 10 to 20-minute walk first, then have your lunch
  • Instead of watching TV at the weekend, plan active activities, go to the park, take a walking tour, ride your bike.

If you prefer a more ambitious routine, join a gym or try working out at home. Aim for 30 to 60 minutes of continuous aerobic activity such as swimming, cycling, walking, dancing or jogging at least 3 to 5 times a week, at 60% to 90% of your maximum heart rate.

What if I am physically unable to exercise due to a medical condition?

Unless serious, it is unlikely that a medical condition will keep you from doing any type of exercise. Even people with heart failure, who used to be told not to exercise at all, can benefit from moderate amounts of activity.

People with limited mobility can often do water exercises, (sometimes called aqua aerobics) or do yoga or other exercises while sitting in a chair. If you have any medical condition, seek medical advice before starting any exercise programme.

What is BMI and why is it useful?

The body mass index (BMI) is a simple way for men and women to estimate body fat based on their height and weight. From a BMI, it is possible to determine your healthy weight range.

The BMI is the most up-to-date and scientifically sound method available for determining healthy weight. One of the limitations of BMI is that it can over-predict overweight or obesity in people who are lean and muscular.

It is important to know that people who are classified as overweight or obese can still be healthy; so long as they’re fit. In one well-known study, fit people with BMIs that classified them as overweight or obese were healthier and lived longer than unfit people who were at normal weight.

Based on an Article from Web MD

To be cont.d/2

2 Responses to “Beginners’ exercise guide”

Post a Comment
  1. Bonnie Johns 26. Mar, 2017 at 8:19 am #

    I try to do as much walking as I can. but about 5 min into it, it hurts real bad. Same as standing. it’s very frustrating.

    • Ilana 26. Mar, 2017 at 10:48 am #

      Thanks Bonnie. I tend to go with the I will do what I can motto. 5 minutes exercise is better than no exercise. Whichever way you look at it, it’s better than none.

      Yes it can be frustrating, but try not to beat yourself up about it. You do what you can and that’s good enough, given what you deal with physically.

Leave a Reply