It is easier than you think to improve your overall health and fitness with a simple exercise routine. Whether you have not been active in a while, or you have always been physically active – follow these steps to kick start your journey to a healthier life.
Steps for a Simple Exercise Routine
- Start today: You don’t need to buy a fancy gym membership or special sportswear. Instead, start today. You can walk, run or cycle for free, so why not start now?
- Set yourself realistic goals Do not overdo it when you first start. Set yourself realistic goals that are attainable and time them according to your schedule.
- Make it enjoyable Turn exercise into something fun. Create a playlist of energising music to increase your motivation levels and if possible, work out with friends or family.
- Eat healthy Eating a healthy diet is just as important as exercising. Therefore, make sure to include more fruits and vegetables and drink lots of water to help support your fitness.
- Mix up your routine Your body adapts to the same routines over time and therefore you should aim to challenge and mix up your workout.
- Track your progress Keeping track of your progress is an excellent way to motivate yourself. With each session, you can reflect on your performance and push yourself to do even better.
- Take it slow Do not rush into a tough routine and constantly remind yourself that you are in it for the long run. Exercise should be a consistent part of your daily life rather than a short lived thought.
Remember that getting fit and healthy takes time and you should be patient with the process. Along with the simple exercise routine, maintain a positive mindset and you will start to see results in no time.
What is a good exercise routine to get fit and healthy?
1. Warm-up – Start your routine with 5–10 minutes of light stretching or any other type of low-intensity exercise, such as walking.
2. Strength Training – Perform strength training exercises three times a week, focusing on all major muscle groups: legs, back, arms, chest, shoulders and abdominals. Examples include squats, push-ups, lunges and planks.
3. Cardiovascular Exercise – Engage in 20–30 minutes of moderate-intensity cardio activity such as jogging, swimming, or biking at least three days per week.
4. Cool-down – Spend 5–10 minutes stretching the muscles you targeted during your workout.
5. Rest – Rest for one day between strength-training sessions and allow yourself a full one or two days of rest per week.
What exercises should I do to tone my body?
1. Squats: Squats are one of the best overall body exercises and a great way to tone your body.
2. Lunges: Lunges work the entire lower body, helping to tone and define your legs and glutes.
3. Planks: Planks are a great abdominal exercise, helping you to tone and strengthen your core.
4. Push-Ups: Push-ups work your chest, shoulders and triceps, making them great for toning your upper body.
5. Burpees: Burpees are an intense, full-body exercise that will get your heart rate up while toning your whole body.
6. Jumping Jacks: Jumping jacks are a classic cardio exercise that will help you tone your muscles while burning calories.
7. Mountain Climbers: Mountain climbers are an effective exercise for strengthening and toning your core and entire body.
8. Jump Rope: Jumping rope is an intense cardio exercise that will help you tone your whole body.
What are the best exercises for toning my legs?
4. Leg Press
5. Calf Raises
6. Leg Extensions
7. Glute Bridges
8. Box Jumps
10. Single-Leg Dead lifts
What type of equipment do I need for leg toning exercises?
Depending on the exercises you choose to do, some equipment that may be useful includes ankle weights, resistance bands, balance boards, stability balls, a weight bench, or a leg press machine. Additionally, weights such as dumbbells or kettlebells may be used for certain exercises to increase intensity.
What exercises can I do to tone my legs?
1. Squats – Start by standing with your feet hip-width apart and your arms extended straight out in front of you. Bend your knees and lower your body down until your thighs are parallel to the ground. Push back up to the starting position and repeat.
2. Lunges – Start standing with your feet hip-width apart. Step one foot forward. Bend both knees until your front thigh is parallel with the ground and your back knee is just off the floor. Hold for two seconds, then step back and repeat with the other leg.
3. Step-Ups – Place one foot flat on the step and stand up onto the step, pressing down through your heel. Step down and repeat with the other foot. Make sure to maintain an even weight distribution between each leg.
4. Glute Bridge – Lie flat on your back with your knees bent, feet flat on the floor. With arms at your side, slowly lift your hips off the floor, squeezing your glutes and pushing through your heels. Hold for two seconds, then slowly lower your hips back down for one rep.
5. Hip Abductions – Lie on your side with your legs and hips stacked on top of one another. Support your head with your arm or a pillow. Lift the top leg up until it’s parallel to the ground, then lower it back down for one rep. Keep your core and glutes engaged throughout the entire movement.