Getting Started: Home Workouts For Beginners

woman doing squats as a home workout

Disclaimer: Always consult with a healthcare professional before starting any new physical activity routine.

Starting on a journey with physical activity might feel intimidating, especially if you are new to exercise or have limited ability. But don’t worry! You don’t have to go to the gym or do high-intensity workouts to kickstart your fitness journey.

Let’s explore how you can begin a physical activity routine right from the comfort of your own home or indoors. By focusing on short, 10-15 minute sessions, you can gradually build up your stamina and enjoy moving your body. Remember, consistency and small habits can lead to significant changes over time.

Simple Movements for Beginners

Chair Sits

Start with chair sits, a modified version of squats that is easier on the knees and joints. Sit on a sturdy chair with your feet flat on the floor and shoulder-width apart. Slowly stand up, engaging your leg muscles, and then sit back down gently.

Repeat this movement 10-15 times (repetitions). Chair sits strengthen your lower body and can fit easily into your daily routine.

Wall Push-Ups

Wall push-ups are a great option if you don’t have much upper body strength. Stand facing a wall with your palms flat against it, shoulder-width apart. Lean towards the wall, allowing your body to move as one unit, then push yourself back.

Aim for 10-15 repetitions. Wall push-ups target your chest, shoulders and triceps, providing a gentle yet effective upper body workout.

March in Place

Marching in place is a simple and low-impact cardiovascular exercise. Stand with your feet hip-width apart and lift one knee as high as you comfortably can, then lower it back down and switch to the other leg.

Continue this movement for 10-15 seconds, and gradually increase the time as you get more comfortable. Marching in place raises your heart rate and improves circulation without straining your joints.

Arm Circles

Arm circles are great for strengthening and toning your shoulder and arm muscles. Stand with your feet hip-width apart and extend your arms straight out to the sides at shoulder height. Begin making small circles with your arms, gradually increasing the size of the circles.

After 10-15 seconds, reverse the direction of the circles. Arm circles can be done standing or sitting, making them an easy addition to your exercise routine.

Calf Raises

Calf raises target your calf muscles and are quite simple. Stand with your feet hip-width apart and lift up onto your tiptoes, then slowly lower your heels back down.

Aim for 10-15 repetitions. If needed, you can hold onto something sturdy for balance.

Consistency is Key

Starting a physical activity routine from your home or indoors is doable for anyone, regardless of their fitness level or mobility. By incorporating short, 10-15 minute sessions of chair sits, wall push-ups, marching in place, arm circles and calf raises into your day, you can gradually build strength and improve your overall well-being.

Remember, consistency and small habits can lead to big improvements over time. Listen to your body, be patient with yourself and celebrate every step of your journey. Slowly but surely, you will find joy in moving your body and reaping the benefits of regular physical activity.


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