Beginner-Friendly Exercises
Let’s be real, jumping straight into an intense workout when you’re not used to it can feel like signing up for a marathon after years of not running
Whether you carry extra weight and want to protect your joints or you’ve been glued to your couch longer than you’d like to admit, starting slow and steady is the way to go.
The key is finding exercises that work for you, not against you. And probably more importantly, ones that you can keep up doing when your motivation runs low.
Why Low-Impact Workouts Matter
For those carrying extra weight, high-impact workouts like running or jumping can be tough on the joints, leading to discomfort or even injury.
Instead, low-impact exercises help burn calories, improve cardiovascular health, and strengthen muscles, all while being kind to your knees, ankles, and hips.
Meanwhile, for the sedentary folks (no shame, we’ve all been there), diving into exercise too quickly can lead to strains and setbacks. The goal is to ease into movement gradually, so your body adapts without unnecessary soreness or injuries.
Top 5 Exercises for Both Groups
1. Walking (But Make It Fun)
- For those with that middle tire: Start with short, steady-paced walks on flat terrain. Gradually increase time and intensity as endurance builds.
- For sedentary beginners: Try “destination walking.” Walk to the coffee shop, around the mall, or pace while on a phone call. Small steps (literally) make a big difference.
2. Swimming (The Joint-Saving Superhero)
- For those with the bigger bulge: Swimming and water aerobics reduces joint stress while giving you a full-body workout. The bonus is no sweaty discomfort, but please get out if you “have to go”
- For Ex-Couch Potatoes: Even if you’re not a swimmer, water walking or light pool exercises can help your muscles wake up gently.
3. Stationary Cycling (Ride Without the Road Rage)
- For those with extra weight: A recumbent bike provides extra back support and takes pressure off the knees while still offering a solid cardio session.
- For sedentary beginners: Start with a slow, steady pace and gradually increase resistance as your legs strengthen. (Plus, you can binge-watch your favorite show while cycling)
- And don’t forget about the fun of just cycling around unless you are in a gang infested area and likely to get shot.
4. Chair Exercises
- For those with extra weight: Seated leg lifts, arm curls, and seated marches are great for building strength without standing stress.
- For sedentary beginners: Chair yoga and seated stretches help improve flexibility and ease the body into movement without strain.
5. Bodyweight Strength Training
- For those with extra weight: Modified push-ups (on a wall or counter), bodyweight squats with a chair for support, and resistance bands are excellent options.
- For sedentary beginners: Light resistance bands, standing calf raises, or even slow, controlled lunges can help engage those long-neglected muscles.
Small Steps, Big Wins
Starting an exercise routine shouldn’t feel like a punishment—it should feel like an investment in yourself. Whether you’re protecting your joints or just trying to unglue yourself from the couch, remember, that consistency is key.
Start slow, listen to your body, and most importantly, find something you enjoy.
Every little bit counts. Even dancing in your kitchen while making dinner is movement (and it totally counts as cardio). So, take that first step and your body will thank you.
Follow me on YouTube for more “prophetic” insight and a bit of a laugh at the same time.
Steve
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure here.