Knowing the enormous benefits of physical exercise for general health helps to become aware and not give up at the first opportunity. It is also crucial to carry out the most appropriate training routines to feel better from the first days.
It is important that your physical activity routines adapt to your preferences, personal tastes, needs and current physical condition. A physiotherapist or a graduate in physical education and sports can create a tailored program for you.
Below we offer you some ideas that can help you create your training plan. It includes different activities to achieve more complete and profound benefits.
1. Walk or run
Running is undoubtedly the fashionable sport. You just need some good shoes and start running on the street, in a park or, better yet, in nature. If you don’t like running, you can walk briskly.
It is important that you do not reach exhaustion on the first day. think about move forward little by little, without exhausting yourself. In fact, people who start running have to learn to jog, to go slower.
When you are comfortable jogging for 30-45 minutes three days a week, you can practice rucking, which consists of running with weights to strengthen and develop muscles. This way you will add the effects of muscular exercise to those of aerobic activity.
2. Strengthen the Legs
You can include specific sessions for different muscle groups in your program. We start with the legs, which They have the largest and most powerful muscles in the body. By developing them you will achieve the greatest metabolic effects. There are a variety of exercises you can do to strengthen your legs:
- Squats
- Strides
- Stand on tiptoe
- Go up the step (alternately go up and down with each leg)
- Different types of jumps
3. work the Trunk
By doing exercises that focus on the trunk you can improve posture and achieve more stability and balance.
The Pilates method stands out as a very suitable discipline for strengthening both the superficial and deep muscles of the abdomen and back. They are more suitable than most abdominal exercises.
4. Neck, shoulders, arms and hands
The neck is especially sensitive to physical abuse caused by sedentary lifestyle. Dedicating a few minutes of specific exercises is a great idea. On the other hand, our feeling of strength on a daily basis depends on our shoulders, arms and hands.
- Neck: Exercises for the cervical spine.
- Shoulders: Exercises to release shoulder tension
- Arms:Exercises to tone your arms
- Hands: Two gentle massages to relax your hands
5. Yoga in the morning
Performing a «sun salutation» first thing in the morning, if possible outdoors or in front of the window, is a great way to stretch, exercise, and meditate all in one.
6. High intensity interval training
Doing intense exercise for short periods of time produces a great effect on the body. High-intensity interval training (HIIT) is probably the most effective way to exercise, according to the latest studies.
7. Hiking
Once or twice a week you can go out to a natural area and go hiking. Distance and difficulty level It depends on your physical condition and experience.
Physical activity is important, but so is disconnection. You can favor it with the practice of forest bathing, which is done with time and calm, following a certain protocol.
8. Nordic walking
It is another activity that connects you with nature, although it can also be practiced in a park.
The beauty of Nordic walking is that the sticks improve balance and increase arm and trunk toning.
9. Gymnastics in the water
If you’re looking for a routine that doesn’t damage your joints, practice gymnastics in the shallow end of the pool. All gyms with swimming pools have this activity on offer, which is especially suitable For people who are overweight or have knee discomfort.
10. Swim
Swimming is a complete cardiovascular exercise that offers numerous health benefits:
- Improvement of the cardiovascular health, It is an aerobic exercise that strengthens the heart and improves blood circulation.
- Develop the muscle strength, since practically all muscle groups are used at the same time.
- Low impact on joints: It is an ideal option for people with joint problems or other injuries.
- Improvement of the flexibility and mobility.
- Improvement of the body posture.
11. Tai Chi
Traditional Chinese gymnastics combines the benefits of meditation, breathing exercises and gentle gymnastics. Tai Chi work on body awareness and produces improvements in balance, muscle tone and mood.
12. Stretches
Stretching is part of any complete physical exercise routine (dynamic before and static after). They are also a type of exercise with meaning in itself. By choosing the right ones you can relieve painful tension and improve the range of motion of your joints.