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

The Importance of Fitness for Beginners

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.

12 Ways to be Physically Fit

Drink more green tea

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!

Move more 

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.

Eat a different coloured fruit a day

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!

Use more greens

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!  

Drink more coconut water

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.

Drink more water

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!

Cut down on sugar and salt

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.

Replace white with brown rice

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!

Incorporating Cardiovascular Exercises into Your Routine

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.

Setting realistic fitness goals

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.

Incorporating strength training exercises

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 Progress and Celebrating Milestones

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.

Tips for Staying Motivated on Your Fitness Journey

Staying motivated throughout your fitness journey can be challenging, but with the right strategies, you can maintain your enthusiasm and commitment.

• Firstly, find an exercise routine that you enjoy and look forward to. Whether it’s dancing, swimming, or practising yoga, choose activities that bring you joy.
• Secondly, set short-term goals and reward yourself when you achieve them. Treat yourself to a massage, buy new workout gear, or enjoy a healthy meal at your favourite restaurant. Surround yourself with a supportive community, such as workout buddies or online fitness groups, where you can share your achievements and seek inspiration.
• Lastly, remember to be kind to yourself. If you miss a workout or indulge in a treat, don’t beat yourself up. Embrace the journey, learn from setbacks, and keep moving forward.

Weight Loss Strategies

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.

• Firstly, focus on creating a calorie deficit by consuming fewer calories than you burn. However, aim for a moderate calorie deficit to ensure sustainable weight loss and prevent muscle loss.
• Incorporate both cardiovascular exercises and strength training into your routine to burn calories and build lean muscle simultaneously.
• Additionally, prioritize whole, nutrient-dense foods and avoid processed and sugary foods as much as possible. Remember, sustainable weight loss takes time, so be patient and trust the process.

Achieving Physical Fitness in 2023

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.

1to1help is India’s leading Employee Assistance Program (EAP) service provider with a reputation for quality with integrity. We support organizations to improve employee well-being, through a variety of programmes.