Basic Exercise Plan for Beginners

By on February 27, 2013

exercise plan for beginnersObesity is dangerous. You probably know by this time that it can exacerbate a wide variety of conditions including cancer, hypertension, metabolic syndromes, stroke, sleep apnea, and far more.

However, losing as little as 5% can significantly improve your quality of life and your overall health according to the Centers for Disease Control and Prevention.

So the thing to do is to find a way to start losing weight. One of the best places to start is with developing an exercise plan for beginners.

At first, what to do can be very overwhelming.  So, to follow….

Here are a few ideas:

Try Low Impact Exercises

When you’re first starting out and you’re out of shape, it may be best to start with something low impact. High intensity aerobics sound impressive, and it can be a lot of fun to jump right into them. However, they can also cause significant strain on your body. Swimming, on the other hand, is lauded as one of the best low impact exercises available. You can get a full and intensive workout without having to put strain on your joints and muscles.

Another common low impact exercise is walking. So long as you keep proper posture and walk at an even pace, you can get a good work out that will help you lose weight, get the blood flowing, and increase your vitality levels.

Whichever one you choose, you should aim for between 20 and 30 minutes a day. Hour long workouts are not that good for your body because of the strain as well as the amount of time that you have invested. Instead, it is best to have 20 – 30 minutes for focused exercise and then to work on being active throughout the day.

A sedentary lifestyle’s negative effects are not diminished even through a solid two hours of working out. Instead, you need to be as active throughout the day as you can. Climb the stairs, walk around the building, and try to move every half hour at least. Don’t just sit around all day. Set a timer to help make sure that you’re keeping track of time rather than letting it pass you by. This way if you do miss your workout routine, you’ll be able to have most of the benefits from working out because you’ll be moving throughout the day.

Look for Functional Exercises

Functional exercises are great. Instead of boring gym routines that focus on repetitive movements which you are probably never going to use in real life, functional exercises incorporate things that you might actually be doing. Push ups are a classic functional exercise. They work out a full set of muscles which you might actually use in real life. Functional exercises typically include additional workout techniques such as running, climbing walls, flipping tires, and the like.

These workout techniques can be rather stressful. Most of us are used to working out a single set of muscles rather than entire groups. However, the benefit of functional exercises allows you to strengthen your body in a much more powerful way.

Over time, you will develop your body in such a way that you will be stronger, fitter, and more prone to survival. It’s best to work these exercises into your workouts gradually. Start off with something like rope climbing. Gradually build up your strength until you can climb up and down the rope with ease. Work at it for a few minutes each day and gradually increase the time as your strength increases. This is how you should handle any functional exercise.


It’s important that you get started in your own exercise plan as soon as possible. And it is equally important that you develop a good eating plan and a full fitness routine. This can be rather overwhelming for some people, which is why it’s good to check out places like this which will give you all the tools you need to succeed. This will also provide you with more functional exercises that you can incorporate into your routine.





“The Health Effects of Overweight and Obesity,” Centers for Disease Control and Prevention, (2012).


About JessicaBFry

Jessica B. Fry has had a passion for writing and health since she was a child. In college, she studied Writing and Pre-Law as a double major before she went on to Regent University to obtain her J.D. She now practices law and works as a freelance writer in rural Indiana where she enjoys being with beloved family, friends, and pets. In her spare time, she works on graphology, writes short stories, and practices knife throwing. She and her husband enjoy exploring Indiana and the surrounding states in their free time and hope to one day complete a trip through every single one.
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