Where to begin exercising?

Feeling unsure or worried about starting to exercise? Maybe you're not sure what to do or how people will see you. Just know that exercising is good for both your body and mind. At AM Sports Therapy, we get where you're coming from and we're here to help you get fit. Don't let doubts stop you – start your journey to a healthier life now.

When talking about exercise, it's crucial to remember how we enjoyed playing as kids during break time. But as adults, exercise can get mixed up with negative feelings, especially if we deal with ongoing pain or health problems. It's tough to find the drive to work out after a long day, especially when time is limited.

Below I’m going to address some of the most common barriers people tell me they regularly face

 Time

Talking of time…how does 5minuets sound? If that intensity it high, we can shorten the time. 5 strong minuets will be sure getting things moving. Surely everyone can find 5mins in their day.

Travel often adds to the time needed, so in the safety of your own home is an awesome place to get moving. The guided workout below is designed to be done anywhere!

Intensity

It's no longer a scary word. Just choose the effort level that suits you best. Challenge yourself to the point of feeling comfortable for the given duration, then relax during the recovery period. This exercise regimen offers the most effective results in minimal time.

Lack of Self-Esteem and Body Confidence

So many people don’t exercise because they lack confidence and worry about their appearance, whether it's related to clothing or how they may look when sweating. With the following exercise programme designed to be carried out in the comfort of your own home, you can work out without anyone watching. Say goodbye to excuses - the time to start is now!

Clueless On What To Do

To achieve a beneficial sweat during your workout session, it's key to engage in movements that are both demanding and within your reach. Strive to challenge yourself sufficiently to elevate your heart rate without going overboard and risking excessive soreness or injury. Finding that perfect balance is crucial. It's advisable to commence gently, gradually increasing intensity to foster comfort and proficiency with the exercises. Remember, all physical activities should be tailored to suit your individual physique and capabilities. Emphasize the involvement of your entire body in these movements. For added simplicity, I've curated my "Go to 5" to kickstart your fitness journey and sustain your momentum!

The Start Line Advice

• Both programmes below target the whole body to give you maximum benefit.

• Each of the 5 movements should be completed one after the other in the allotted time. For example, as a beginner push yourself for 20seconds, rest for 20seconds and repeat 5 times. More advance timings would be 45seconds working, 10seconds rest. Start at a lower intensity level to build confidence then gradually increase the intensity.

• You won’t need equipment or much space, just a timer.

• Listen to your body and make adaptations if stuff hurts or doesn’t feel right.

• Don’t panic if something does hurt. First, ask yourself if the grumble is from hard work that your muscles aren’t used to. Everyone who exercises at any level, will experience some muscle soreness. Try to identify the problem, see if it’s correctable, adapt a movement or stop it and do a different movement instead. If you can’t Identify. the problem, see a professional, as I’m constantly saying don’t let a niggle get worse. Get some advice so you can keep moving and exercising.

Your Options Are….

Here’s the plan, 5 exercises 5 times through. That’s easy to remember!

 Low Impact 5 - Knee Friendly

This power 5 HIIT workout is low impact, reducing the impact on your knees, while targeting the whole body.

1. Marching, with or without over shoulder press

2. Squat

3. Wall press ups

4. Punching

5. ½ Star

Advanced 5

Upping the level and impact, this power 5 HIIT is sure to get your heart rate up, but remain easily adaptable to your level - be fearless!

This is for those who are already pretty fit or have already mastered the knee wise movements.

1. Jack or Jump squat

2. Mountain climber

3. Jog/Sprint on the spot

4. Lunge Walks

5. Shoulder tap plank

Remember…

If you still aren’t feeling motivated when it’s time to move, just play. Do some fun movements that make you feel like a big kid. These fun activities can make you sweat and give you the benefits. Some things you could try are;

- Dancing in the front room like no one’s watching

- Kick a ball around in park or garden

- Hula hopping

- Play around with children or grandchildren – they’ve always got heaps of ideas of having fun!

When it comes to physical activity, numerous research studies highlight the abundant benefits it offers for both our physical and mental well-being. Exercise should not be viewed as a tedious task that induces feelings of discomfort or pain. By opting for shorter yet more intense workout sessions, you can optimize your time while still achieving significant results in terms of your fitness and health goals.

Whatever you opt for; remember the purpose, set your timer, put on some music, and get a bit sweaty!