“The secret to getting ahead is getting started.”
The best time to start your fitness journey is now. And, you don’t even need fancy equipment or gym membership for it! All you need are comfortable workout clothes, a bottle of water, a yoga mat, a few weight dumbells (or DIY versions), and a little bit of motivation. If are a beginner, it is highly recommended that you start with a beginner friendly set of workouts. These should be easy exercises to lose weight, should not be too daunting, and can be easily incorporated into your everyday routine.
When you begin with easy exercises, you feel motivated to keep at it for longer. Starting with difficult and high-intensity workouts can cause quick burn-out and can easily demotivate you. Easy but effective exercises provide motivation until you form the habit and gradually move on to doing more heavy-duty workouts!
If you need help getting started, we have compiled a list of easy exercises to lose weight.
Light stretching
Not every single exercise needs to be complicated. Some times the simple ones, such as light stretching, can also go a long way. There are a number of ways through which you can incorporate this into your everyday routine. For example, start your day with a little stretching in bed. You can begin with a full body stretch. Stretch out your hands above your head, and your legs by pushing out the toes.
It can be interesting to note that stretching is beneficial for the body, and improves bodily functions. For example, the ‘cat and cow stretch’ goes a long way with back ailments and stiffness. Here, you are on all fours and alternate between stretching your back downwards and upwards. In the ‘self-hug stretch’, you bring your knees to the chest and wrap your hands around your knees. This is especially helpful for bloating and digestion. The ‘seated forward bend stretch’ lengthens and strengthens the spine and is beneficial if your work has you seated for long hours during the day.
Sun Salutations
Sun Salutations, or Surya Namaskar, are a yogic ritual with a series of poses, or asanas, combined with breathing techniques. It provides a great full body workout as it can be cohesively used for cardio as well as strength training. When done slowly, holding each pose for a few seconds, it helps in toning the muscles. When done with a rapid tempo, it is a serious calorie burner. In fact, it not only benefits the body, but also has a positive impact on mental health.
High Intensity Interval Training
HIIT is a great way to burn calories in a short span of time. It involves repeating a set of exercises for 30 to 45 seconds with a 10 to 15 second interval between them. These are quick 15-20 minutes workouts that anyone can do, anywhere. With interval training, you can go from low intensity to high intensity without putting a lot of strain on your body. However, if you are just starting out you should be careful as it could cause injuries.
Get Moving!
You don’t always have to be on the treadmill for two hours, or run a 5k everyday. But, it is important that you get moving everyday. Simply put on a pair of comfortable shoes and get out of the house. Go for an invigorating walk and let the fresh morning air do its magic. Once you consistently start going for walks, slowly pick up pace. Follow walking with brisk walking, gradually moving on to jogging and ultimately start running and see those calories burn. Other than the obvious weight loss benefits, cardio is also great in building stamina and clearing your head. Walking or running amidst nature benefits not just our body, but also our mind.
Keeping that in mind, here is a full-body routine which is comprised of easy exercises to lose weight
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Squats – to work those calves, hamstrings, glutes for toned legs and butt. Do three sets of 15 reps each.
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Lunges – for strengthened core, improved balance and strong back. Repeat three sets of 15 reps each.
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Push-ups – to build upper body strength. Three sets of 15 reps each. (In the beginning, push-ups can be difficult to do, you can start with wall push-ups and knee push-ups and slowly build your strength from there.)
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Crunches – for a toned belly. Start with three sets with 10 reps each and gradually increase the reps as you build strength. There are different variations of crunches that benefit different muscles of the midsection. You can look into that at a later stage
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Leg raises – for core strength and strong back. Repeat three sets with 10 reps each, or as many reps as you can manage in the beginning.
Experts recommend a minimum of 150 minutes of physical activity every week. As a beginner, you should focus on easy exercises to lose weight.
When you begin exercising frequently, and subsequently begin losing weight, you start to notice your health improving every day. Regular exercise not only benefits the body, but also mental health. And, this goes a long way. For example, you are less likely to develop lifestyle disorders or mood disorders. When you exercise, your body releases feel-good hormones that instantly uplifts the mood. This makes you feel better, and does wonders for your self-confidence.
Workout because your body is beautiful, and you must care for it. Workout because you’re worth it. It is important to remember that your body is your forever home. When you are happy with it, you are more likely to be happy with life.
The goal of your fitness journey should not be to fit into the false standards set by the media, but to improve your health and overall well-being. A little bit of motivation and a lot of discipline will get you closer to your goals, one workout at a time!
