How to Start a Fitness Journey & Stay In Shape from Home
How to Start a Fitness Journey & Stay In Shape from Home
Is something holding you back from being fit? Whether you are starting the journey or have started and failed multiple times, don’t worry – we have something that will remove all the common obstacles. We’ve got you covered with this comprehensive fitness journey guide that will kickstart your workouts from the comfort of your home.
Steps for Starting Your Fitness Journey
The diet industry reached a historic 90 billion by 2023, and the massive industry was fed by demand and obesity drugs. Since it’s such a popular way to try and meet your weight loss and fitness goals, you’d think it really works, right? You’d be wrong, though.
In fact, research shows that 80% of the dieters who shed a good percentage of their body fat didn’t maintain that same degree of loss a year later. In other words, as soon as you stop, the weight usually piles back on, typically along with their buddies: ‘even more pounds than before.’
Instead of resorting to drastic measures, start the journey with a well-thought-out fitness program. The following tips are tailor-made for those who prefer at-home workouts.
1. See Your Medical Care Provider
Every journey starts with a first step, and yours is to see your healthcare provider for a physical. That way, you can get a clean bill of health to pursue your exercise goals. The doctor can also recommend other doctors and specialists you may need to see. For instance, if exercise-induced asthma is holding you back, they can work with you to recommend a specialist to treat you.
2. Set Your Fitness Goals
Is your goal shedding a pound a week, maintaining wins in your current routine, or building endurance for a 5K run? This tip involves figuring out what you hope to accomplish with your fitness regimen. It will help you determine everything from your gear to the type of exercise routine you’ll use.
3. Step Up Your Eating Habits
Studies after studies show that a healthy diet can elevate athletic performance. Not only that, but a good diet assists in controlling or delaying health issues associated with getting older.
Choose the following foods in combination with exercise to control or delay age-related issues such as diabetes and elevated blood pressure:
- Plenty of fruits and vegetables.
- Foods low in sodium, added sugars, and saturated fats.
- Whole grains and lean sources of protein such as low-fat dairy and protein products.
- Home-cooked foods. Cooking at home helps avoid processed food, toxic additives, and other unhealthy ingredients commonly found in restaurants and pre-packaged meals. It also gives you better control over the ingredients and portion sizes.
4. Choose The Best Gear
The right gear can elevate your workout to stellar heights. For example, fitness performance socks combine your body’s circulation and support the benefits of compression with the recovery power of infrared energy. Why is that important, you may ask? The compression promotes blood flow while the energy stimulates ATP production used by the cells to accelerate healing and cellular regeneration, helping promote recovery, performance, and energy.
5. Don’t Have Unrealistic Health & Fitness Goals
You should take a realistic approach to your home-based exercise program. since having an unrealistic approach is one of the main ways the diet industry reels you in. Additionally, the approach can promote weight loss goals and ideals that are not realistic. The result is often disappointing and frustrating. It may even lead to a poor body image at times. Even worse, the practice may not be sustainable and healthy.
6. Start Slow and Steady
Remember the children’s story about the tortoise and the hare? You’ll probably also recall that slow and steady won the race for the tortoise and impatience made the hare lose it. What goes for them goes the same for your fitness journey, except it isn’t a race. You aren’t doing yourself any favors if you get ahead of yourself and burn yourself out or get injured. Medical experts recommend getting 300 minutes per week of moderate aerobic activity to stay healthy. They also recommend losing no more than 1-2 pounds per week.
7. Determine the Area You Will Use in Your Home
The importance of the area you dedicate to your workouts can’t be understated, as exercising in an off putting area can cause setbacks. For starters, ensure your space is an ideal temperature, free of distractions, and allows you enough space to exercise in comfort. So whether it is a bonus room, a location in your living room, or a spacious area of your garage, a designated place to work out will pay dividends.
8. Practice All Four Types of Exercise
The National Institute on Aging reports that the lifestyle you lead today leads to a healthier tomorrow. As part of that initiative, they say the best way to start getting in shape is to incorporate endurance, strength, flexibility, and balance exercises into your routine. Consider the following four exercise types and their fitness and health benefits:
- Endurance exercises, like walking or cycling, improve your cardiovascular health.
- Strength exercises, such as lifting weights and resistance bands, build muscle.
- Flexibility exercises, like stretching, pilates, or yoga, keep your muscles limber.
- Balance exercises, such as standing on one foot or using a balance board, help prevent falls and improve overall stability.
9. Acquire Exercise Equipment to Support Your Workouts
Invest in the equipment you need to support your workouts. This could include dumbbells, resistance bands, a stationary bike, a yoga mat, a stability ball, a home gym system, or any other workout gear that fits your fitness goals and budget. More importantly, having the right equipment can make your workouts more effective and enjoyable.
10. Make an Exercise Appointment and Stick To It
Schedule your workouts just like you would any other important appointment. Set aside specific times each week for exercise and treat these times as non-negotiable. Consistency is key to making progress and achieving your fitness goals. By the same token, use an appointment tool that works for your fitness style. You may be the type that likes physical tools like whiteboards and planner, while others may be attached at the hip to their digital calendars. Find out what works for you and stick with it.
Starting Your Fitness Journey at 30
As you transition into your 30s, you are going to start noticing changes in your body. Hormones and metabolism play significant roles in these changes. Your metabolism may start to slow down, and you might find it harder to maintain your weight compared to your 20s.
It’s also crucial to focus on building muscle mass, which can help keep your metabolism active. Incorporate strength training into your routine and ensure you are eating a balanced diet to support your fitness goals.
Starting Your Fitness Journey at 40
Entering your 40s brings its own set of challenges and opportunities for your fitness journey. Hormonal changes, such as a decrease in testosterone for men and the onset of perimenopause for women, can affect muscle mass and energy levels.
Additionally, joint health becomes more critical, making it essential to incorporate flexibility and balance exercises to prevent injuries. Focus on maintaining a consistent exercise routine that includes cardio, strength training, and stretching. Pay attention to your body's signals and adjust your workouts as needed to avoid overexertion.
Tips for Staying in Shape at Home
As you can see, staying in shape at home requires dedication, creativity, and consistency. Here are some tips to help you maintain your fitness routine without leaving the house:
Recommended At Home Workouts
The following articles and videos show how to get fit for beginners with the four exercises recommended by the National Institute on Aging.
- Endurance: Top 20 Cardio Workouts at Home for Beginners
- Strength: Top 12 Tricep and Bicep Workouts at Home for Beginners
- Flexibility: Top 10 At-Home Pilates Workouts for Beginners
- Balance: Exercise Library: Side Leg Raises - Home Fitness Exercise
Also, see Top 10 Ways to Get Fit & Healthy at Home for Beginners if you need more ideas.
Let’s Get Moving!
Now that you know how to start a fitness journey, we know you’ve got this! Your fitness journey will kick off in your home to boot. Now that you’re ready, be sure to discover how to stay in shape from the comfort of your home with the assistance of TRUEENERGY®’s Tru X Technology Collection.
Tru X Technology Performance Socks harness Compression and Infrared Energy, designed to support your active lifestyle and fitness goals. Pick up a pair on your way out, and let’s get moving!
FAQs: How to start Getting into Shape from Home
How can a beginner get fit at home?
Start by setting realistic fitness goals and creating a designated workout space at home. Incorporate a mix of endurance, strength, flexibility, and balance exercises. Utilize online workout videos and apps to guide your sessions. Begin with low-impact exercises and gradually increase the intensity.
How to start exercising when you're out of shape?
Consult your healthcare provider to ensure it's safe to start exercising. Begin with low-impact activities like walking or gentle stretching. Set achievable goals and gradually increase the duration and intensity of your workouts. Consistency is key.
What is the best way to get fit?
Combine different types of exercises—endurance, strength, flexibility, and balance. Maintain a healthy diet rich in fruits, vegetables, lean proteins, and whole grains. Stay consistent with your exercise routine and make adjustments as needed.
How can I do gym at home for beginners?
Set up a dedicated space with basic equipment such as dumbbells, resistance bands, and a yoga mat. Follow beginner-friendly workout plans available online. You can also get a combination gym system. Focus on proper form and gradually increase workout intensity. Stick to a regular schedule and track your progress.
How do I begin my fitness journey?
Start by consulting your healthcare provider. Set clear, realistic goals for your fitness journey. Create a dedicated workout space at home and gather the necessary equipment. Incorporate a variety of exercises and stay consistent with your routine. Track your progress and adjust your plan as needed.
What should I eat to start the fitness journey?
Focus on a balanced diet that includes plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats. Avoid processed foods, added sugars, and excessive sodium. Home-cooked meals can help you add healthy ingredients and control portion sizes better.
How do you start a body transformation journey?
Set specific, achievable goals and create a workout plan that includes a mix of cardio, strength, flexibility, and balance exercises. Follow a balanced diet and stay hydrated. Track your progress and adjust your plan as needed. Stay motivated by celebrating small milestones.
How can a beginner get fit at home?
Start by setting realistic goals and creating a workout plan that includes various types of exercises. Use online resources for guidance and maintain a consistent workout schedule. Gradually increase the intensity of your workouts as you build strength and endurance.
How can I do gym at home for beginners?
Set up a workout space with basic equipment like dumbbells, resistance bands, and a yoga mat. Follow beginner-friendly workout plans available online. Focus on proper form, start slow, and gradually increase workout intensity. Stay consistent and track your progress to stay motivated.
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