Simple Steps To Fitness For Beginners. For Men And Women.

This is a simple routine that anyone can do to improve overall health and well being.

Exercises

1. Brisk walking every day 15-20 minutes a day, or every other day to start. You can do it on a treadmill or around a track, or even in your home. You can also do stair walking for about 5-10 minutes a day to start if you don’t have a track or a treadmill. As you get more fit, increase the time by five minutes every two weeks to a month until you max out at about 45 – 60 minutes a day or every other day.
2. Also, incorporate exercises for your core like situps and or crunches to strengthen your abdominals, which you can do after walking. About 30-50 reps a day or every other day whichever suits you best. After about a month, increase the reps to about 70-100 a day or every other day.
3. After about a month, begin to incorporate more strength exercises like pushups 3-4 sets of 10-15 reps for women and 3-4 sets of 15-20 reps for men to start. Increase by five reps every two weeks to a month until you reach about 30-40 reps per set. Squats 3-4 sets of 30-40 reps for women and 50-60 reps for men increase by 5 reps every month until you have reached 65-70 reps per set.
4. At this point, you can begin to alternate between one day of walking and then one day of full-body strength exercises consisting of sit-ups, push-ups, and squats, for a full-body strength increasing workout one day, and brisk walking the next day. And get plenty of rest.
5. . Also, work to improve your diet with whole grains like oatmeal and fruits like apples for breakfast. And lean meats ie chicken breasts, skinless dark meat, fish, and green leafy vegetables for lunch and dinner. After about a month, you will look better and feel healthier, and more energetic. I will soon add a routine transitioning from weight-free exercises to weight training for a more advanced fitness regimen.