Walking is one of the easiest and convenient ways to be active, to get fit, to lose weight and to be healthier. Studies have shown that walking reduces the risk of heart diseases, diabetes and some cancers.
How to stay motivated?
Set realistic and achievable goals – Personal goals can help you be focused and keep you walking. Keep a time limit to achieve goals.
Are you ready to embark on a journey towards a healthier and fitter? Congratulations on taking the first step! Starting a fitness routine may seem daunting at first, but with the right guidance and mindset, you can unlock your inner strength and achieve your goals. In this article, we will take a look at 12 tips to be physically fit, specifically designed for beginners in 2023. So, let’s dive in and discover ways in which you can kickstart your fitness journey with confidence and enthusiasm
Before we delve into the tips, it’s crucial to understand why fitness is essential, especially for beginners. Engaging in regular physical activity not only improves your physical health but also has a positive impact on your mental well-being. Exercise releases endorphins, which are known as “feel-good” hormones, promoting a sense of happiness and reducing stress and anxiety. Additionally, fitness helps to build stamina, strengthen muscles, improve flexibility, and boost your immune system. By prioritizing fitness, you invest in your overall well-being and set the foundation for a healthier future.
It is simple, easy and healthy! Green tea, studies have shown can fight inflammation in the body. The antioxidants found in green tea, called “flavonoids” fight inflammation that can lead to cell damage and increases the risk of chronic diseases such as cancer, diabetes and heart disease. So two to three cups of green tea a day, as part of a healthy diet and lifestyle, is a great way of getting the added health benefit!
Sitting for prolonged periods increases the risk of diabetes and heart disease by 30% according to a study. For the new year, set yourself alarms or pop-up messages on your computer screen to get up every hour, stretch and walk around more. This should be in addition to a regular exercise program of 30 to 45 minutes at least five days a week.
Fruits pack in loads of health benefits and most of these are concentrated in the colours of the fruits. These coloured pigments in fruits have anti-cancer properties and reduce the risk of heart disease and stroke, besides being rich in fibre and vitamins. The more the merrier when it comes to colours! So, choose a different coloured fruit a day for the new year. Try all those fruits you have never tried before!
Greens are a powerhouse of nutrition! Drumstick, radish and cauliflower leaves pack in more calcium than milk and is great in iron and fibre too! If you have never included these, try innovative ways of including these in your diet. Puree them, add to the rotis, or gravies, add these to the chutneys or the regular palak paneer!
Coconut water is nature’s way of ensuring perfect hydration for the body. It packs in the exact composition of salt and sugar that mimics human blood! Indeed, for marathoners and athletes, coconut water is the best way to rehydrate and replenish lost fluids without harming the body.
Water is the best beverage! It not only rehydrates but keeps skin moist, flushes out toxins and helps in digestion. Replace all fuzzy and sugary drinks with ..a glass of plain water!
Too much sugar and salt can interfere with nutrition absorption! Excess salt can lead to bloating and can increase the risk of hypertension. Sugar, harms the teeth, causing decay and also can lead to high triglyceride levels. Lower the levels of both in your diet. Just aim to reduce by 1 teaspoon each per day.
Brown rice is rich in fibre and vitamins. It is filling and does not result in high blood sugar levels which is a common concern with polished white rice. Replace white with brown rice, try out idli, dosa, pulao and all rice-based dishes with brown rice or brown basmati rice!
Cardiovascular exercises play a crucial role in improving your cardiovascular endurance, burning calories, boosting your metabolism, and being physically fit. There are various ways to incorporate cardiovascular exercises into your routine, depending on your preferences and fitness level. If you enjoy outdoor activities, you can go for a run or cycle in your neighbourhood or explore nearby hiking trails. If you prefer indoor workouts, consider trying out activities like dancing, kickboxing, or using cardio machines, such as treadmills or stationary bikes. Start with shorter durations and gradually increase the intensity and duration as your fitness level improves. Remember to warm up before any cardiovascular activity and cool down afterwards to prevent injuries.
When starting your fitness journey, it’s important to set realistic goals that align with your current fitness level and lifestyle. Setting achievable targets allow you to track your progress and stay motivated along the way. Begin with identifying your long-term objective, such as losing weight, building muscle, or improving cardiovascular endurance. From there, break it down into smaller, attainable goals that you can focus on each week or month. Remember, the key is to challenge yourself while also being kind and patient with your body. Rome wasn’t built in a day, and neither will your fitness transformation. Embrace the process and celebrate every milestone, no matter how small.
Strength training exercises are essential for building lean muscle mass, increasing strength, and improving your overall body composition. Contrary to popular belief, strength training is not only for bodybuilders or athletes; it is beneficial for individuals of all ages and fitness levels. Begin with bodyweight exercises, such as squats, lunges, push-ups, and planks, which can be performed at home without any equipment. As you progress, you can incorporate resistance bands or dumbbells to add more challenges to your workouts. Aim for at least two to three strength training sessions per week, ensuring you target all major muscle groups like your arms, legs, and core. Don’t forget to allow your body enough time to rest and recover between sessions to avoid overtraining.
Tracking your progress is an essential aspect of any fitness journey. Keeping a record of your workouts, measurements, and achievements allows you to see how far you’ve come and motivates you to continue. Utilize fitness apps, wearable devices, or a simple journal to track your workouts, steps, and calories burned. Take progress photos regularly to visually see the changes in your body. Celebrate your milestones, no matter how small they may seem. Treat yourself to a spa day, plan a fun activity, or simply acknowledge your hard work and dedication. Remember, every step forward is a step closer to your ultimate goal.
Staying motivated throughout your fitness journey can be challenging, but with the right strategies, you can maintain your enthusiasm and commitment.
For many beginners, body transformation and weight loss are common goals. While it’s important to approach these goals with a healthy mindset, there are strategies you can implement to maximize your progress.
By incorporating these tips into your fitness journey, you are well on your way to unlocking your inner strength and achieving your goals to be physically fit. Remember, being physically fit is going to take time and is a lifelong journey, and each step you take brings you closer to a healthier and happier version of yourself. Embrace the process, celebrate your achievements, and stay committed to your well-being. With determination, consistency, and a positive mindset, you will transform not only to be physically fit but also your overall quality of life.
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Maintaining healthy body weight is essential for overall well-being. One commonly used metric to assess whether an individual’s weight is within a healthy range is the Body Mass Index (BMI). BMI is a calculation that takes into account your height and weight to determine if you are underweight, normal weight, overweight, or obese. It provides a general indication of whether you have a healthy amount of body fat.
BMI helps you to assess the overall health risk. If the BMI is above the normal range, then there is an increased risk of health problems like being overweight or obese, heart diseases, type 2 diabetes and certain cancers. The risk of health problems is reduced by getting a BMI in the normal range.
Age is an important factor that can influence an individual’s BMI. As we age, our body composition tends to change. For example, older adults may experience a decline in muscle mass and an increase in body fat, which can affect their BMI. Additionally, the distribution of body fat may change with age, with more fat accumulating around the abdomen. This type of fat, known as visceral fat, is associated with an increased risk of various health conditions, including cardiovascular disease and diabetes.
It’s worth noting that the interpretation of BMI for older adults may differ from that of younger individuals. In older adults, a slightly higher BMI may be considered acceptable as it may be indicative of a healthier weight. This is because some amount of body fat is necessary to support the body’s natural ageing processes and provide energy reserves. However, it is crucial to strike a balance and ensure that the BMI remains within a reasonable range to avoid potential health risks.
If your BMI is below 18.5, you are considered to be underweight
If your BMI is between 18.5 to 22.9, you are considered to be within a normal weight range
If your BMI is between 23 to 24.9, then you are considered to be slightly overweight
If your BMI is between 25 to 29.9, then you are considered to be overweight
If your BMI is above 30, then you are considered to be obese.
An ideal BMI can vary depending on factors such as age, sex, and body composition. Generally, a BMI between 18.5 and 24.9 is considered within the normal weight range for adults. However, it’s important to remember that BMI is not a one-size-fits-all measure of health. For athletes or individuals with a higher muscle mass, a higher BMI may be normal and healthy.
To have a more accurate understanding of your weight status, it’s advisable to consider other factors such as waist circumference, body fat percentage, and overall health assessment.
Calculate your BMI using 1to1Help’s BMI calculator.
After calculating your BMI, you can refer to the BMI categories to understand where you fall within the weight range.
Achieving and maintaining an ideal BMI involves adopting a balanced and healthy lifestyle. Here are some tips to help you on your journey:
If you would like to discuss this further or need some help or support in this or any other area, our wellness coaches would be happy to help.
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Maintaining a healthy lifestyle is essential for overall well-being, and fitness plays a crucial role in achieving this goal. However, with so much information available, it can be overwhelming to know which fitness tips to follow. To help you navigate through this confusion, we have consulted with experts in the field who have shared their tried and tested advice. In this article, we will discuss 10 fitness tips that actually work, so you can embark on your fitness journey with confidence.
When starting a fitness routine, it’s important to listen to your body and avoid pushing yourself too hard, too soon. Experts recommend starting slow and gradually increasing the intensity of your workouts over time. This approach allows your body to adapt and become stronger.
One of the most important fitness tips is to find an exercise that you genuinely enjoy. Whether it’s cycling, dancing, swimming, or playing a sport, engaging in activities that bring you joy will make it easier to stick to your fitness routine. When you enjoy what you’re doing, it doesn’t feel like a chore, and you’re more likely to stay consistent. Experiment with different types of exercise until you find the one that sparks your passion and keeps you motivated.
Setting realistic goals is crucial for long-term success in your fitness journey. Experts advise against setting unrealistic expectations, as they can lead to frustration and disappointment. Instead, focus on setting achievable goals. This way, you can celebrate small victories along the way and stay motivated to reach your ultimate fitness goals.
While cardio exercises are important for cardiovascular health, experts emphasize the significance of incorporating strength training into your fitness routine. Strength training helps build lean muscle mass, boosts metabolism, and improves overall strength and stability. It can be as simple as using resistance bands, lifting weights, or even performing bodyweight exercises.
One of the most crucial fitness tip is to listen to your body and give it the rest it needs. Overtraining can lead to burnout, injuries, and setbacks in your fitness journey. Experts recommend incorporating rest days into your routine to allow your muscles to recover and repair.
Drinking an adequate amount of water before, during, and after your workouts is essential to prevent dehydration and to keep your body functioning optimally. Experts recommend aiming for at least 2-3 litres of water per day, or more if you engage in intense physical activity or live in a hot climate. Keep a water bottle with you at all times as a reminder to stay hydrated throughout the day.
Balancing your diet and exercise is key to achieving overall fitness. While exercise helps burn calories and build strength, nutrition provides the fuel your body needs to perform at its best. Experts recommend focusing on a well-rounded diet that includes a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid crash diets or extreme restrictions, as they can be detrimental to your health and hinder your progress.
Experts recommend aiming for 7-9 hours of quality sleep each night. Establishing a consistent sleep routine and creating a sleep-friendly environment can help improve the quality and duration of your sleep. Prioritize sleep as an integral part of your fitness routine and reap the benefits it brings.
Whether it’s joining a fitness class, finding a workout buddy, or hiring a personal trainer, having someone to share your goals and progress with can keep you motivated and accountable. Additionally, seeking professional guidance from fitness experts or trainers can provide you with the knowledge and expertise to make informed decisions about your fitness routine.
Staying consistent and being patient is the key. Rome wasn’t built in a day, and the same goes for your fitness goals. Experts emphasize the importance of being patient with yourself and understanding that progress takes time. Celebrate small milestones along the way and remember that every step forward, no matter how small, is a step in the right direction. Stay consistent with your workouts, nutrition, and self-care practices, and you will reap the rewards of a fit and healthy lifestyle.
Bonus Tip
Experts recommend that every week you do one of the following:
OR
Aerobic activities should be done in bouts of at least 10 minutes duration. Muscle-strengthening activities such as weight training, push-ups, sit-ups, yoga or heavy gardening should also be done at least two days a week. Exercise specialists, also recommend incorporating stretching and other exercises to increase flexibility and avoid injury, as well as exercises to improve balance and reduce the risk of falls.
While discussing fitness tips that work, it’s also important to highlight common mistakes to avoid. These mistakes can hinder your progress and make it harder to achieve your fitness goals. Here are a few pitfalls to watch out for:
Exercising is undoubtedly beneficial. But it is not true that the more work out you do or the harder you work the body, the better the results. Excess of physical activity can lead to injuries. Pushing yourself hard will give you good results but do not push your limits too much.
Exercise alone is not enough to achieve optimal fitness. Neglecting nutrition and fueling your body with unhealthy food choices can hinder your progress. Focus on a balanced diet that nourishes your body with the nutrients it needs.
Comparing your fitness journey to others can be demotivating and lead to negative self-talk. Remember that everyone’s journey is unique, and focus on your own progress rather than comparing yourself to others.
Skipping warm-up exercises and cool-down stretches can increase the risk of injury and muscle soreness. Make sure to dedicate time to warm up before your workout and cool down afterwards to properly prepare and recover your body.
If you would like to discuss this further or need some help or support in this or any other area, our wellness coaches would be happy to help.
