How to Exercise

Exercise is an important part of keeping the body healthy, but determining the right way to exercise can be difficult. If you are not used to exercise, you need to start slowly. Choose to walk for 10-15 minutes, then switch to brisk walking or jogging for 30 minutes each day. You can add strength training 2 or 3 days per week, and consider building your endurance with yoga or Pilates. Whenever you exercise, you should always be aware of your body’s limits and talk to your doctor if you have a medical history.

Table of Contents

Establish a workout routine

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Plan your workouts according to your fitness level. Start slow if you’re not used to exercise but want to build a habit. As you get used to the exercise, gradually increase the intensity of the exercise. ^{[1] X Trusted Source Centers for Disease Contrp and Prevention Go to source}

For example, start with a 10-15 minute walk each time. After 1-2 weeks, you will increase the workout time to 30 minutes. You should also increase your movement speed. For example, you start with walking about 1km in 15 minutes, then gradually increase to 3-5km in 30 minutes.
When doing endurance training, you’ll try to complete 2 sets of 8 reps each (such as 8 pushups). Gradually, you will add 1-2 reps every week until you can do a set of 12-14 reps.

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Warm up about 5-10 minutes before your workout. When warming up, you need to pay attention to warm up the muscle you want to exercise with movements with light intensity. For example, walk for 5-10 minutes before taking a small step or doing a lower body workout. ^{[2] X Trusted Source Mayo Clinic Go to Source}

When swimming, you will start very slowly and gradually increase the speed. Before doing upper body exercises, you should also walk or run small steps and jump with your arms wide open to increase your heart rate and blood circulation.

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Try to do 30 minutes of aerobic exercise every day. As a general rule, you should do aerobic exercise of moderate intensity for at least 30 minutes a day. Good examples include brisk walking and jogging, jogging, cycling, and swimming. ^{[3] X Trusted Source MedlinePlus Go to Source}

When exercising at a moderate intensity, your heart rate will increase and you will breathe faster. You can still speak, but there won’t be enough breath to sing.
Note that you can break up your workout and do it gradually throughout the day. Exercising every 5-10 minutes is an effective way to get used to being active if you haven’t had this habit before.

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Add strength training at least 2 days per week. Endurance exercise, also known as strength training, involves the use of free weights, elastic bands, or body weights to train muscles. When you’re just starting out, you should schedule one upper-body workout and one lower-body workout per week. Over time, you will gradually increase to 3-4 endurance training sessions per week. ^{[4] X Trusted Source MedlinePlus Go to Source}

For example, a moderate upper body workout includes two 30-second planks and two sit-ups, push-ups, biceps and shoulder lifts for 12 reps.
To train your leg muscles, you do 2 sets of squats, bridge pose, tiptoe and leg lunges with 12 reps each.
Normally, you should rest 30-60 seconds between each set. If your goal is to build muscle strength and perform high-intensity weightlifting, a 3-minute break can help you get better. ^{[5] X Trusted Source PubMed Central Go to Source}
You can do resistance training at home or work out with machines at the gym.

Laila Ajani

Physic Education coach

Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).

Laila Ajani
Physic Education coach

Balancing cardio and endurance exercises will help you create a well-balanced workout plan. One way to build an effective training routine is to dedicate 3 days to endurance training through completing sets and focusing on improving physical strength. For the remaining 3 days, you will do exercises that increase your heart rate such as jogging, hiking or cycling. Just by practicing 30 minutes a day, 6 days a week, you will see results on both fronts.

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Incorporate exercises to make training fun. Do a variety of exercises so you don’t get bored and stay motivated. Besides, changing exercises gives you the opportunity to move your whole body and avoid injury. ^{[6] X Trusted Source MedlinePlus Go to Source}

For example, you could run a small jog on Monday, do an upper body workout on Tuesday, go swimming on Wednesday, do a lower body workout on Thursday, do yoga on Friday, bike on Saturday and a gentle walk on Sunday.
On endurance days, you’ll do aerobic exercise daily during a warm-up and post-workout relaxation with brisk walking, swinging, or jumping rope. Going up and down stairs and walking during your lunch break can add 5-10 minutes of aerobic exercise throughout the day.
Avoid focusing on training one muscle group for 2 days in a row. For example, you should not practice biceps and lift doubles over your shoulders continuously for many days. Muscles need time to recover, and overtraining can lead to injury.

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Walk for 5-10 minutes and stretch to loosen up after your workout. Relaxing muscles is similar to warm-up, which is a gentle form of exercise that helps the body transition to a resting state after vigorous exercise. Relax your body by walking for about 5-10 minutes and stretch the trained muscles. ^{[7] X Trusted Source Mayo Clinic Go to Source}

Stretch each muscle area for about 30-60 seconds. For example, you would do 3-4 quadriceps stretches for each leg and hold for 10 seconds each time. ^{[8] X Harvard Medical Schop Trusted Source Go to Source}
Avoid stretching before exercising to avoid injury. Stretching after a workout – when the muscles have been warmed up can help the muscles recover and improve the body’s flexibility.

Do aerobic exercise

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Take a brisk walk or jog every day. Walking and running small steps are both effective ways to exercise, especially when you are just getting used to the exercise. You can go for a brisk 15-minute walk during your lunch break, then take a walk or jog around the neighborhood for about 15 minutes after dinner. ^{[9] X Trusted Source Health.gov Go to Source}

If you are older or have had joint problems, running small steps will make it difficult for your knees, hips and ankles. Be mindful of your body’s limitations and, if necessary, choose to walk.

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Jump rope 5-15 minutes. Jumping rope is not only a game for kids but also a great heart rate workout. Prepare a gymnastic jump rope and try to jump continuously for 5 minutes. If you are not familiar with the exercise, you only need to jump rope for about 1 minute. ^{[10] X Trusted Source National Heart, Lung, and Blood Institute Go to Source}

If you need to stop, take a break and catch your breath. Try to gradually increase the skipping time. You can aim to add 30 seconds or 1 minute each week until you can jump rope continuously for at least 5 minutes.

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Jump with arms outstretched for about 5-15 minutes. First, you will stand with your legs crossed and your hands parallel to your body. Next, you jump up with your legs extended and raise your arms overhead. Finally, return to the first position and repeat. ^{[11] X Trusted Source MedlinePlus Go to Source}

Similar to jumping rope, take a break when you feel exhausted, and try to gradually increase the time doing the jump.

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Cycling. When you’re just starting out, just cycle around a residential area, on an empty road, or at a park. At first, you should try cycling about 5km for 30 minutes, then gradually increase the speed and distance. ^{[12] X Trusted Source National Heart, Lung, and Blood Institute Go to Source}

Once you get used to the exercise, you will try to run 5km in 30 minutes. Gradually, the goal will be 6.5km in 15 minutes.

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Go for a swim at a nearby pool or fitness center. Swimming is an effective full-body exercise and adds richness to your workout plan. Swim for about 20 minutes or so if you’re not exhausted. You can completely take a break, especially when you are just getting used to the practice. ^{[13] X Trusted Source Health.gov Go to Source}

Besides swimming, you can do aerobic exercise in the water or walk around the pool. These are good options for people with joint problems or people who are severely overweight.

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Try jogging when you’re used to being active. You can run around a residential area or find an indoor or outdoor track. Run continuously for about 15-30 minutes, but don’t push yourself too hard if you’re just starting out. ^{[14] X Trusted Source National Heart, Lung, and Blood Institute Go to Source}

Each week, you try to add one minute to your running time. Gradually, see if you can run continuously until the end of the 1.5km distance; Remember to keep track of the time and try to shorten the time in each run.
Running can affect your legs if you are older or have a history of osteoarthritis. Pay attention to the limits of the body.

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Challenge yourself with interval training. Interval training often alternates high-intensity and low-intensity exercise, which is very effective at burning calories. Since this form of training involves intense activities, such as jogging or sprinting, it’s best to only add interval training to your plan once you’ve gotten used to it. often. A basic form of interval training suitable for beginners is a combination of sprinting and walking. ^{[15] X Trusted Source Mayo Clinic Go to Source}

Start by walking briskly for 5-10 minutes, then jogging for 5-10 minutes. After running small steps, you will sprint for about 30-60 seconds, then run small steps for about 5 minutes. Alternate running for 30-60 seconds with 5 minutes of small steps at least 2-3 times, then relax your body by walking for about 5-10 minutes.

Do strength training

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Push-ups to increase arm and chest strength. First, lie on your stomach with your palms on the floor next to your shoulders. Next, keeping your head, neck, back, and legs aligned, exhale and lift your body up by straightening your arms. Your hands and toes will help you lift your body. ^{[16] X Research Source}

Straighten your arms, but don’t straighten your elbows. Lift your body for a second, then inhale as you slowly lower your body until your nose almost touches the floor. Repeat the steps until you have completed 2 sets of 12 reps each.
For added variety, extend the distance between your palms while doing push-ups. You can also place your arms close to your body while doing push-ups to shift your weight from your chest to your triceps.

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Hold the plank position for about 30-45 seconds. First, you lie face down on the floor similar to when preparing for push-ups. Lift your body up and support it with your arms and toes. Try to hold this position for at least 30 seconds, return to the prone position, rest for 30-60 seconds, then repeat the movement. ^{[17] X Research Source}

Keep your head, neck, and back straight while you perform the pose. Avoid looking up; Keep your head in a neutral position, keeping your eyes on the floor.
If 30 seconds isn’t challenging enough, try a plank for a minute or so.
Remember to breathe normally while you plank.

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Exercise your abs with crunches . First, lie on your back with your knees bent with your feet flat on the floor. Next, place your arms across your chest or behind your head, and exhale as you slowly lift your upper body off the floor. ^{[18] X Research Sources}

Lift your upper body until your shoulder blades no longer touch the floor, hold for 1-2 seconds, then inhale as you slowly lower your body to the floor. Repeat the steps to complete 2 sets of 12 reps each.
You should move slowly in a controlled manner to avoid injury and not overwork your muscles.
When placing your hands behind your head, you should not use your hands to push your head and neck up. To avoid injury, place your fingertips only at the back of your head or cross your arms in front of your chest.

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Exercise your glutes and core muscles with the bridge movement. You will lie on your back, knees bent with your feet on the floor, hands parallel to your body. Inhale and exhale as you work your core and slowly raise your hips and lower your back to the floor. Lift your body up until your shoulders and knees are in a straight line, keeping your hands on the floor for balance. ^{[19] X Research Source}

Hold the pose for 1-2 seconds, then inhale as you slowly lower yourself back to the starting position. Repeat the steps and complete 2 sets of 12 reps each.
To increase the difficulty, when lifting your body, you will lift and straighten one leg. Lower your leg to the floor, then do the same for the other leg and lower your body to the floor.

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Increase leg strength with squats . Stand up straight with your feet shoulder-width apart, toes pointed out, back straight, and arms parallel to your body or crossed in front of your chest. Keeping your upper body straight and centered on your core, slowly bend your knees and lower your hips as if you were about to sit down in a chair. ^{[20] X Research Source}

Push your butt out as you lower your hips to shift the weight onto your heels. Keep your knees in line with your toes and avoid bending your knees beyond your toes.
Continue to lower your body until your thighs are almost parallel to the floor, then press your feet into the floor through your heels to bring your body back to the starting position.
Inhale as you lower your body and exhale as you use your legs to lift your body. Repeat the steps above to complete 2 sets of 12 reps each.

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Do a burpee for a full body workout. Stand with your feet shoulder-width apart, then jump and lower yourself like a frog jump. Place your palms on the floor then snap your legs back into a push-up position, and perform a push-up rhythm. ^{[21] X Research Source}

After the push-up, bring your legs back to the frog jumping position, then jump up with your arms raised to return to the first position. Repeat the action to complete 2 sets of 12 reps each.

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Invest in free weights or sign up for a gym membership. While you can do a lot of resistance training without weights, dumbbells, barbells, and machines will add intensity to your workouts. To avoid injury, you should start with light weights and avoid trying too hard. ^{[22] X Research Source}

Choose weights that force you to use, but still allow you to maintain the correct training posture. Look in the mirror and make sure each move is smooth, steady, and under control. If you lose your balance or have trouble completing the exercise, choose lighter weights. ^{[23] X Research Sources}
Do 2 sets of biceps exercises for 12 reps each. Stand with feet shoulder-width apart and hands holding dumbbells parallel to your body. Bend and keep elbows close to body and lift dumbbells to shoulder height. Inhale while you lower your arms back to the starting position, and exhale as you contract your forearms.
Perform a double shoulder lift with elbows bent. Exhale while you lift the weights overhead, bring the dumbbells back to shoulder level and repeat to complete 2 sets of 12 reps each.
Talk to an experienced trainer or friend to make sure you’re doing the right moves. If you use the machine at the gym, ask your trainer to show you how to use it.

Improve balance and flexibility

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Stretch after you’ve warmed up your muscles. You should only stretch the muscles that are already active and increase blood circulation. Stretching muscles that are in a normal state, not active can lead to the risk of injury. Every time you stretch a muscle, you should stay in position instead of contracting and stretching. Inhale while you perform the stretch and exhale as you hold the pose. ^{[24] X Trusted Source Mayo Clinic Go to Source}

To stretch the hamstrings, you’ll sit on the floor with your legs stretched out in front of you. Bend and try to touch your toes until you feel a stretch in the back of your leg, then hold the position for 15-20 seconds.
To stretch the hamstrings, you’ll stand and use a chair or wall for support. Bring your right leg to your butt, hold your toes with your right hand, and gently pull until you feel a stretch in the front of your thigh. Hold the position for about 15-20 seconds, then do the same for the left leg.
To do a basic shoulder stretch, simply pull your right elbow to your left shoulder directly in front of you until you feel a stretch in your right shoulder and back. Hold the pose for about 15-20 seconds, then repeat for the other hand.
Stretch your calf muscles by standing next to a wall, and then place your palms on the wall at shoulder level. Straighten your arms and feet still on the floor, bring your right leg back and slightly bend your left knee. Press your hands into the wall until you feel your right calf muscle relax, hold the position for about 15-20 seconds, then do the same for the other leg.

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Yoga. Besides improving balance and flexibility, yoga also increases concentration and helps you manage stress. You can take a yoga class at a gym, culture house or yoga center, or practice at home by watching tutorials online or on DVD. ^{[25] X Trusted Source MedlinePlus Go to Source}

For yoga or tai chi, joining a group will help you work harder. When more people participate, the sessions become more interesting and you also have more motivation to practice.

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Practice Pilates. Pilates consists of yoga and dance-inspired movements that incorporate aerobics, balance and flexibility training. Similar to yoga, you can practice with Pilates groups or take a class at a gym or culture house. ^{[26] X Research Sources}

While classes make the practice come to life, you can still find DVDs or videos online that show how to do Pilates.

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Dance to stay active. Whether it’s ballet or flamenco, dance is a vigorous form of movement that improves flexibility as a form of aerobics or endurance training and improves coordination. Work out with a group or take a class at a gym or culture house. ^{[27] X Trusted Source MedlinePlus Go to Source}

It’s fun to learn to line dance or take a dance class, but you can also turn on your favorite song and dance around the house.

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Add tai chi to your workout plan. Tai Chi is a Chinese martial art consisting of slow continuous movements that improve balance, flexibility, concentration and effective stress management. Because this is a low-impact form of exercise, it is suitable for people who are older, have a medical history, or have just experienced an injury. ^{[28] X Research Sources}

You can find tai chi classes at a gym or park, or find instructional videos online.

Exercise when busy

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Set aside a few short periods of time to exercise throughout the day. You don’t have to spend a few hours working out. Take advantage of short periods of exercise when you have nothing to do. ^{[29] X Trusted Source Centers for Disease Contrp and Prevention Go to source}

For example, you do a squat while boiling water or making coffee.
Take 1 minute to plank as soon as you wake up in the morning.
Take a 5-minute break after every work hour to walk around the office and stretch.

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Reduce sitting time. Sitting for too long throughout the day is very harmful to your body. Use a standing desk, or even a standing desk in combination with a treadmill. If that doesn’t work for you, just try to take regular breaks to get up and walk around. ^{[30] X Research Source}

You can also try sitting on an exercise ball instead of a regular chair. Since you need to work your core muscles to keep your balance on the ball, this activity will feel like you are working out even while sitting.

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Take the stairs instead of the elevator. You should skip the elevator and take the stairs at the apartment or company. If you can’t walk 5 floors, just go 1 or 2 floors and add one more floor every week. ^{[31] X Trusted Source Centers for Disease Contrp and Prevention Go to source}

Walking the stairs can burn twice as many calories as walking for the same amount of time.

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Walk and cycle instead of driving. Instead of driving to places close to home, walk or cycle whenever possible. For example, turn going to the supermarket into a workout by walking to the store a few times a week. ^{[32] X Trusted Source Centers for Disease Contrp and Prevention Go to source}

If work is too far away to cycle, you can take the bus and get off a few stops ahead to walk the rest of the way.
In advanced countries, some bus stops have bike racks or allow you to bring a foldable bicycle; so, you can combine cycling and bus rides during your journey.
When you’re driving, try parking a few blocks away from your destination, or park at the end of a shopping mall parking lot.

Ensure safety in training

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Talk to your doctor before starting an exercise plan. Talking to your doctor is important, especially if you have a history of heart, joint, muscle, or other medical conditions. Ask your doctor for advice on how to start exercising safely and doing exercises that are beneficial to your health. ^{[33] X Trusted Source MedlinePlus Go to Source}

If you experience pain, dizziness, shortness of breath, or any other worrisome symptoms while exercising, talk to your doctor.

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Drink plenty of water before, during and after exercise. Try to drink about 2 cups (470ml) of water before your workout and 1 cup (240ml) of water every 15-20 minutes during your workout. Your body will need extra water to help your muscles work and replace the water lost through sweating. ^{[34] X Research Source}

Sports drinks can also help you replace salt and minerals lost through sweating. However, if you are looking to lose weight, limit your consumption of sports drinks as these are high in sugar and can add more calories to your diet.
After your workout, you should choose a healthy protein supplement or a complex carb source. Some examples include fruit, nuts, peanut butter sandwiches, lean meats, cheese, whole-wheat crackers, or protein bars.

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Choose the right outfit for your activity. In general, you need to choose clothing that does not interfere with movement or blood circulation. For some forms of exercise like cycling, you should choose clothing that fits snugly, but shouldn’t be too tight. Loose clothing is more suitable for endurance training, brisk walking, and sports like basketball or soccer. ^{[35] X Trusted Source MedlinePlus Go to Source}

Make sure your outfit is appropriate for the weather. Wear short-sleeved shirts made from lightweight, breathable materials when it’s hot, and layered clothing when it’s cold.

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Wear sports shoes that support exercise and comfort. When buying shoes, you should choose sports shoes with sturdy high soles. Good shoes usually can’t bend; So, try holding the toe and heel of the shoe, and then gently test the elasticity of the shoe under pressure. ^{[36] X Trusted Source MedlinePlus Go to Source}

Shoes must feel comfortable, not too tight and the toes are not tight at the toe. Always try on a pair of shoes when you choose to buy shoes.
Wear shoes that are appropriate for each form of exercise, such as running shoes or basketball shoes. Each activity puts different pressure on your legs. For example, running shoes provide the elasticity needed for every step, but lack the ankle protection needed when playing badminton or basketball. ^{[37] X Trusted Source National Health Service (UK) Go to Source}

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Stop exercising when you experience pain. You cannot apply the phrase “No pain, no gain” in this case. If you feel pain, stop exercising immediately. You need to try to relax the painful area until the pain goes away. ^{[38] X Trusted Source MedlinePlus Go to Source}

If you think you have an injury, you can take care of the sore at home. Rest, apply ice to the painful area for 20 minutes every 3-4 hours, put on sports tape, and raise the injured area above the heart. To control pain, you can buy medication at the pharmacy, such as ibuprofen. ^{[39] X Research Sources}
See your doctor when you hear a crackling sound, experience severe pain, a wound that won’t stop bleeding, can’t move or put pressure on a joint, or has a mild to moderate injury. must not improve after 1-2 weeks.

Advice

Listening to music while working out is an effective way to relax and stay motivated.
Persistence is an important part of the training process. You will need more than a few days to see results. Make exercise a habit and focus on maintaining a healthy lifestyle.
It is not feasible to focus on training an area with the desire to reduce fat in that area. For example, exercises for the abs and quads won’t help you lose fat around your belly or thighs. You will need to burn more calories than you consume to reduce your overall body fat percentage.
Exercise is a way to make you healthier, not make you look like a model in a magazine. Focus on developing healthy habits and keep praising yourself for your efforts.
The bodies of children and adolescents are still developing, so some exercises can have a negative effect on the joints. If you’re at this age and interested in strength training exercises, ask your doctor for advice on how to exercise safely.

Warning

Avoid working out a muscle group 2 days in a row and don’t move when you feel muscle or joint pain.
Ask your doctor for advice about exercise when you’re not used to being active or have a medical history. Talk to your doctor or physical therapist before returning to exercise if you’ve just recovered from an injury.

Steps