Sometimes, we don’t know where to start when we want to live a healthier lifestyle. We may not even know where to start in regards to exercise. I’ve been a strength/fitness nerd for a long time so it’s not only easy for me, it’s fun.
For ANYONE starting or THINKING about starting, it can be a little overwhelming.
So if you are just starting or thinking about starting, here is some simple advice to get you started.
First – try to get more movement in, more steps throughout your day. Take the stairs, park further away. Add more activity.
Here is also a simple exercise plan to help you get started. Just a few basic movements that will help you start on your journey to a healthier life.
Move around. Step deep, reach high and breathe deep. Pay attention to where movement feels restricted by tight muscles and gently (gently!) move through that range of motion. Now start moving faster. Jog, crawl, shuffle from side to side. (Make sure you turn the music on!) Pick up the pace until it’s a challenge to keep your breathing even. This whole process should take about 10 minutes.
Exercise 1: Squat – 20 times
placing your feet at around a shoulder width is a good starting position for most. a straight-forward position is ideal
Then create an arch in your foot, this can be done by pressing your big toe, little toe and heel down. This is called a tripod foot. The goal when squatting should be to maintain the arch of our feet and have our weight distributed evenly.
Every squat must start with a hip-hinge. By driving or sending our hips backward and bringing the chest forward in a hinging movement- (the posterior chain glutes and hamstrings) are properly engaged.
The hips are the powerhouse of our body. During the squat these specific muscles drive us up.
I cue by saying “squeeze your glutes” and “drive the knees out”. When you do this, you will feel the outside muscles of your hips engage, Don’t forget to keep the arch or ’tripod’ in the feet.
Exercise 2: Back extensions also called superman – 10 times or 10 repetitions
Lie facedown on the floor with your arms extended in front of you and your legs extended behind you.
In one movement, engage your glutes and lower back to raise your arms, legs, and chest off the floor.
Hold for a count, then return to the starting position.
Exercise 3: Push ups -10-20 times or repetitions
Place your hands on the floor so they’re slightly outside shoulder-width. Spread your fingers slightly out and have them pointed forward. Raise up onto your toes so that all of your body weight is on your hands and your feet. (May also start on bent knees) Contract your abdominals to keep your torso in a straight line and prevent arching your back . Bend your elbows and lower your chest down toward the floor. Once your elbows bend slightly beyond 90 degrees, push off the floor and extend them so that you return to starting position.
You may also do these off of a counter or wall.
Exercise 4: Plank – 60 seconds total
Lie face-down, with only your forearms and feet touching the ground. Hold just a slight pike. Squeeze the glutes to stabilize your body. Take very short breaks whenever you feel like your spine is trying to bear the weight (as opposed to your abs).
Now that you’ve been through all four exercises, go through them a second time. Maybe even a third.
Exercise 5: Stairs or walk around wherever
Go find some stairs or walk around your house/yard park ect…and perform the following:
Go fast: 30 seconds
Go slow: 2 minutes
Repeat this four times (that’s 10 minutes total)
Do this a few times a week – start an awesome habit!!!