We’ve got some ideas to help you kickstart your fitness journey into regular exercise. The benefits of exercise for women include prevention of chronic diseases, stronger bones and muscles, increased energy, weight management, improved sleep and mental health benefits. Participating in regular exercise can also improve pelvic floor health making it easier to recover from childbirth and preparing you to manage menopause symptoms. These muscles play a vital role in supporting the bladder, uterus, and bowel.
Workout advice:
- Nutrition and hydration- Staying hydrated and keeping a healthy balanced diet will help you to get the most benefits out of your exercise, recover faster and prevent injuries.
- Take rest days to give your muscles time to recover and grow stronger whilst reducing the risk of injury from overtraining.
- Setting realistic goals and tracking your progress are essential components of starting a fitness journey. This will help you stay on track with your journey, stay motivated and make adjustments to your fitness plan.
- Treat injuries that occur during exercise properly, if its painful stop exercising and treat minor injuries with rest and Ice. Seek medical attention if your in pain and discomfort continues after the first few days.
Beginner workouts to help you ease into the exercise journey:
Walking- simple yet effective form of exercise, look to increase the distance and speed as you build up endurance, walking up hills will give you an extra fitness boost.
Swimming- excellent exercise for beginners due to its low impact nature and the fact that it works out the whole body. It can easily be adjusted in intensity and builds muscle strength as well as muscle and cardiovascular endurance.
Body weight squats- help you improve stability and lower body strength. To do a bodyweight squat, stand with your feet shoulder-width apart and lower yourself down as if sitting back into a chair, then push back up to standing.
Dumbbell curls- This exercise can be done with dumbbells or alternatively household objects. It will help build upper body strength, stand with your feet hip-width apart and knees slightly bent. With palms facing up, curl the weights towards your shoulders while keeping your elbows close to your sides. Slowly lower them back down and repeat.
Discover more information here:
https://pelvicare.uk/blog/exercise-routines-for-women-workout-tips-for-beginners
Here are some more ideas for beginner workouts from Women’s Health:
