Yannick's video: How To Start Exercising For Beginners And Why

Exercising often is one of the best things you can do for your health. In my opinion the second best. The first being to quit smoking. Soon after you start exercising, you'll begin to see and feel the benefits that physical activity can have on your body and well-being. However, working exercise into your routine takes a lot of determination, and sticking to it in the long term requires discipline. If you're considering starting to exercise but don't know where to begin, this video is for you. Here's all you need to know about starting a routine and sticking to it. So, Why Exercise? Regular exercise has been shown to significantly improve your health Its greatest benefits include helping you achieve and maintain a healthy body weight, maintain muscle mass and reduce your risk of chronic disease. Additionally, research has shown that exercise can lift your mood, boost your mental health, help you sleep better and even enhance your sex life A study from ‘’livescience’’ recently stated that working out just 150 minutes a week when you are overweight can on average help you life 3 to 5 years longer! And a normal weight individual can on average life 7 to 10 years longer with ONLY 150 minutes of exercising per week. This study was done with over 640.000 men and women ages 40 and over. In short, exercise is powerful and can change your life. There are various types of exercise and routines that you can follow, I suggest you pick one that speak to you or maybe test some of them to see what you like and don’t like. Here are a few options: Aerobic: Usually the core of any fitness program, it includes periods of continuous movement. Examples include swimming, running and dancing. Strength: Helps increase muscle power and strength. Examples include resistance training, plyometrics, weight lifting and sprinting. Calisthenics: Basic body movements done without gym equipment and at a medium aerobic pace. Examples include lunges, sit-ups, push-ups and pull-ups. High-intensity interval training (HIIT): Includes repetitions of short bursts of high-intensity exercise followed by low-intensity exercises or rest periods. Boot camps: Timed-based, high-intensity circuits that combine aerobic and resistance exercises. Balance or stability: Strengthens muscles and improves body coordination. Examples include tai chi poses and core-strengthening exercises. Flexibility: muscle recovery, maintains range of motion and prevents injuries. Examples include yoga or individual muscle-stretch movements. The activities above can be done individually or combined. The important thing is to do what suits you best and to have fun with it. If you don’t like it. You will probably be one the people that quits the gym after 1 month. How to Get Started It's important to consider a few things before you start an exercise routine. You should now have picked one of the routines I mentioned above to try out. 1. Check Your Health It's important to consult your doctor and get a physical medical examination before starting an exercise routine. As 99% of you who watch this are probably not going to do this. I suggest you start your new routine slowly, find a balance. 2. Make a Plan and Set Realistic Goals Once you decide to start exercising frequently, try to create a plan that includes attainable steps and goals. One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves. For example, if your goal is to finish a five-kilometer run, you can start by building a plan that includes shorter runs. Once you are able to finish those short runs, increase the distance until you can run the whole five kilometers continuously. Starting with small goals will not only increase your chances of success, it will also keep you motivated every step of the way. 3. Make It a Habit Maybe the most important part of everything is to make it a habit. This way you stay more motivated and don’t quit. It seems to be easier for people to maintain an exercise routine in the long term if they make it a habit and do it frequently. A review of studies concluded that replacing an unhealthy behavior with a new healthy habit is a great approach to maintaining it in the long term. Furthermore, making a schedule or exercising at the same time every day are good ways to sustain your routine and make it last. For example, you can make exercise a habit by planning to work out right after work every day. So, the next step. How Much Exercise Should You Do? You don't need to be a high-performance athlete or used to working out for hours to start exercising today. The American College of Sports Medicine's current recommendations for physical activity include at least 150 minutes of moderate aerobic exercise per week (11, 12). These 150 minutes can be configured any way you want. For example, you can do a 30-minute workout five times a week or a 35 to 40-minute workout every other day.