Exercise Routine For Beginners Who Haven’t Exercised In Years

Did you read all of the Get Started materials and think: “sure this is great, but I haven’t exercised in years and need to start slower”?

If so, read on.

We’ve all been there – life got in the way and for whatever reason you stopped exercising for months or even years at a time. You want to get back into it but because of how out-of-shape you are, you’re struggling even doing the basics.

You need to set realistic expectations and slowly work your way back, so here are the easiest ways to start an exercise routine for beginners who haven’t exercised in a while.

1. Start Walking (More)

A big problem with our society and technology is that we aren’t required to move around much anymore. You wake up, drive to work, sit at a desk all day, drive home then sit down and watch T.V. before bed. Stay on that path for too long and you’re in trouble.

Instead, include more walking in your everyday life and/or add a walk or two to your schedule. A few examples include:

  • Walking to work instead of driving/busing
  • Taking a 15 minute walk first thing in the morning or after dinner
  • Spend part of your lunch break walking around

This is probably the easiest ways to get your body moving a little more every day because it doesn’t take much effort and we all have an extra 15 minutes in the morning or at night. Invite your significant other/child/friend out with you or throw on some headphones and the time will fly by.

How many steps should a person walk in a day? It’s hard to say because it depends on the person and their body type, but considering this is for beginners, even adding a 15 minute walk can make a big difference over time.

2. Stretching

Stretching is often overlooked as an exercise routine for beginners because we think of it as more of a warmup. It definitely is for other forms of exercise, but it’s also a great way to ease your way back into a routine for beginners.

Like walking, it’s very straight-forward to do, can be done almost anywhere and can improve your energy levels. Take a look at some basic stretching exercises online and try and add 10 minutes of stretching to your day!

3. Yoga

Similar to stretching, yoga is slower paced and a great way to include more movement into your week. I won’t go into details here, but take a look at some beginner yoga guides online if this interests you.

Note: be very careful if starting stretching and/or yoga for the first time. Make sure you are doing the poses properly and not putting unnecessary strain on your body. Talking to a health professional first is usually a good idea.

4. Do Half Of The Beginner Workout Without Equipment

If you already do some of the above or you’re looking to get into an exercise routine for beginners that includes some weight training, you can always try a reduced version of the Beginner Workout Without Equipment.

You can do this in a few ways: only do half of the exercises (such as only pushups and sit-ups), or you can do 1 or 2 sets, or a reduced number of reps (maybe 3-5 of each exercise). Make sure to rest when needed and make sure you’re doing the exercises properly.

Exercise Routine For Beginners: Just Get Started!

The only way you’ll start to see improvements is if you take action. So pick one of the above and get started today!