The start of a new year often brings a renewed focus on health and fitness. While many of us dream big—hitting the gym every day or adopting a rigorous fitness regimen—those lofty goals can sometimes lead to burnout. Instead, starting small and building consistent habits can create lasting change.
Fitness expert Morgan Martin, owner of Live and Believe Fitness, encourages setting realistic goals that align with your current lifestyle. “Rather than focusing on losing a specific amount of weight or achieving a six-pack, think about how you want to feel—stronger, more energetic, and healthier,” she advises.
Here are five beginner-friendly exercises to help you ease into a sustainable fitness routine.
1. Walking
Walking is one of the simplest and most effective ways to stay active. It improves stamina, cardiovascular health, joint mobility, and even posture. Martin notes that walking is also great for mental well-being, offering a chance to clear your mind and boost your mood. Start with short walks and gradually increase your distance and pace as your fitness improves.
2. Squats
Squats are an essential movement that mimics everyday activities, such as sitting and standing. They build strength in your legs and core, improving balance and reducing the risk of injury. For beginners, bodyweight squats are a great place to start. Once you’re comfortable, you can add light weights for an extra challenge.
Also, read: Serena Williams Celebrates Fitness Victory by Fitting Into Goal Skirt After Year-Long Weight-Loss Journey
3. Glute Bridges
If you spend most of your day seated, glute bridges can help strengthen your lower back and improve posture. This exercise targets your glutes and core while supporting overall lower-body strength. To perform a glute bridge, lie on your back with your knees bent and feet flat on the ground, then lift your hips while engaging your glutes.
4. Push-Ups
Push-ups are a classic full-body exercise that works your core, shoulders, chest, and triceps. While they might seem daunting at first, they can be easily modified. Beginners can start with knee push-ups or even wall push-ups to build strength gradually.
5. Stretching
Stretching is often overlooked, but it’s crucial for flexibility and injury prevention. Incorporating stretching into your routine prepares your muscles for movement and helps you recover after workouts. Yoga or Pilates are excellent options for improving flexibility and overall strength while promoting relaxation.
Start Small, Stay Consistent
Physical therapist Natasha Natraj suggests incorporating “atomic habits”—small, daily changes that make a big difference over time. For example, balance on one leg while brushing your teeth or do a few squats while waiting for your coffee to brew.
By starting with these five exercises and integrating them into your daily routine, you’ll set a strong foundation for a healthier, more active lifestyle. Remember, consistency is key—small steps can lead to significant, long-term results.
Take it one day at a time, and celebrate every win along the way!
