Sport is considered one of the most important basic elements that one must include in his daily routine because of its benefits and positive results on the health of the body and improving the lifestyle.

Are you thinking about exercises for beginners? Are you curious about its health benefits? If your answer is yes, what are you waiting for? You are reading in the right place! You are also just an article away from a healthier and more active lifestyle. Since we care about your physical fitness and are interested in providing your knowledge with a lot of information about various sports and everything related to the health of your body, we will answer all the questions that come to your mind regarding the best exercises for beginners.

Exercises for Beginners Benefits

Your decision to start exercises for beginners is one of the best decisions you have made in your life for your health, as sports activities have many different benefits, including:

• Reduces your chances of being exposed to the dangers of chronic diseases
• Improve your balance, health, and coordination of your muscles and organs
• It helps you lose weight and maintain high energy levels
• Improve your sleep habits and increase your self-esteem
• Enhance your sex life
• Improve your mental function

The Best of Exercises for Beginners

Some exercises are better and more beneficial than others. Some of them focus on strengthening the important muscles in your body, which improves your fitness and general health. You have certainly noticed if you have trained with a fitness trainer previously that he focuses on push-ups, squats, chin-ups, and other useful exercises.

Let's read together and learn about exercises for beginners closely.

Warm-up

Warm-up exercises are essential for everyone who wants to practice various sports, especially before exercises for beginners, as they expand the blood vessels, increase the supply of oxygen to the muscles, raise the heart rate, and reduce the pressure on it. These are some types of light warm-up exercises that are appropriate before performing pressure-lowering exercises:

• Jog in the same place for 5-10 minutes
• Punching for a minute or two
• Raise the right and left knee for a minute
• Squat lightly for a minute

Deadlifts

It is one of the most difficult exercises for beginners, as it depends on strength training for the entire body, and it is one of the best compound exercises that you can do, as it focuses on the buttocks and hamstrings, and strengthens the heart and lower back area, which reduces the chances of sports injuries, and also increases the strength of the grip because the pressure is placed on it when we raise the bar.

We warn you, Madam, that you must keep your back straight, and it is preferable to perform the exercise in the presence of a sports trainer. Here are the instructions for performing the exercise so that you are not exposed to the risk of sports injuries:

1. Stand up straight with your feet shoulder-width apart
2. Place your feet under the iron bar
3. Tighten your abdominal muscles
4. Bend your knees and bend down as if you were performing a squat
5. Keep your back straight in all positions
6. Hold the iron bar tightly
7. Raise it to above your knees
8. Push the soles of your feet into the ground and raise the barbell to the top of your thighs
9. Avoid bending your elbows
10. Repeat the exercise as many times as you are able and physically fit.

Chin Ups

It is one of the exercises for beginners, and the best exercise for the upper body, as it focuses on the biceps and other important muscles, and improves your grip strength when you hold the hanging barbell tightly and lift your body. Here is how to perform the chin-up exercise:

1. Stand up straight
2. Hold the hanging iron bar or crossbar tightly
3. Lift yourself slowly
4. Try to raise your chin above the level of the bar
5. Lower yourself slowly
6. Repeat the exercise movements 10 times.

Dancing

It is considered an exercises for beginners, as you can register in the club and practice Zumba dancing, as it moves the entire body’s muscles and activates the heart. Make sure to perform the movements slowly.

Squats

It is one of the best exercises for beginners, as it strengthens the torso, back, and entire joints of your body, and focuses in particular on the gluteus maximus, medius, and minimus. It also focuses on your hamstrings. You can do the exercise without using tools or using weight. To ensure that you perform the squat exercise correctly and safely, we will show you the steps to do this:

1. Stand and point your toes outward
2. Space your feet slightly apart, about the width of your pelvis
3. Slowly lower yourself down until your thighs are parallel to the floor
4. Try to have your weight on your heels
5. Do not exaggerate the descent, that is, do not let your knees exceed your toes
6. Keep your back straight
7. Repeat the exercise a few times, start slowly and increase the number of times as much as you can.

Walking

It is one of the easiest exercises for beginners. It is a low-impact exercise that is very beneficial for all people. It significantly reduces your weight and your blood pressure by reducing blood vessel stiffness and improving blood flow.

Doctors and healthcare providers recommend walking for at least an hour or half an hour, 3 or 4 times a week. You can start with simple, low-impact physical activity that will tighten all the muscles in your body and strengthen your heart health.

As an encouragement, you can look for a trail buddy or look for a group sports class to practice walking. The speed, distance, and time can be controlled according to what suits your comfort. Walking helps you burn good amounts of calories and thus helps improve your body’s health.

A moderate-paced walk for about an hour in nature can maintain your fitness and mental and physical health and is therefore considered one of the best exercises for beginners.

Push Ups 

It is one of the exercises for beginners and one of its most important features is that you can do it anywhere and at any time without the need for expensive equipment, and you can train many of the muscles in your body, such as the chest, deltoids, and triceps, as well as the heart muscle.

Here we will learn the steps to perform push-ups safely and correctly:

1. Lie on the floor
2. Place your hands under your shoulders
3. Lift yourself off the ground by engaging your glutes, core, and hamstrings
4. Keep your body upright
5. Lower yourself by bending until your chest touches the floor and your elbows are at right angles
6. Do not lie on your stomach as this will nullify the effect of the exercise
7. Push yourself up and down
8. Repeat the exercise as much as you can, at least 10 times.

Stretching exercises

It is considered one of the exercises for beginners, as it helps you do strength exercises and aerobic exercises while reducing tension in your muscles. It also increases your fitness and improves your body health.

 Planks

It is one of the best and most difficult exercises for beginners. Every second that passes while you perform it feels like an hour, but the plank exercise is worth the effort and fatigue, as it helps you improve your core strength, strengthen your rectilinear and oblique abdominal muscles, enhance your physical fitness, and give you agility.

The plank exercise has several types, regardless of the type of plank exercise that you do, you must maintain an upright position throughout the exercise, and here we will teach you the types of plank exercises and how to do them:

Plank forearm

It is a type of plank that is considered one of the most difficult exercises for beginners. Here is how to apply the exercise steps:

1. Lie on your belly
2. Place your hands under your shoulders at a right angle
3. Space your feet as far apart as your hips
4. Lift your knees off the ground and keep your legs and body in one straight line
5. Stay for a minute, then rest, then repeat the exercise five times

High plank

It is a type of plank that is considered one of the most difficult exercises for beginners. Here is how to do the exercise:

1. Bring a chair
2. Place your hands on the chair and space them shoulder-width apart
3. Raise your right foot and then lower it
4. Raise and lower your left foot
5. Repeat the exercise as much as you can

Wide-leg plank

It is a type of plank that is considered one of the most difficult exercises for beginners. Here is how to perform the exercise movements:

1. Place your palms on the floor, shoulder-width apart.
2. Lift your knees off the floor and straighten your legs to get into a high plank position
3. Move your right foot to the side and up off the ground
4. Keep your body straight
5. Repeat the exercise movements while switching legs.

Side plank

It is a type of plank that is considered one of the most difficult exercises for beginners, and here are the steps to perform it:

1. Lie on your left side with your left palm facing your left shoulder
2. Extend your right leg up with your hip and knee
3. Raise your left arm upwards
4. Keep your body upright
5. Repeat the exercise while switching body directions.

Extend the arm and leg over the ball

This exercise, which is considered an exercise for beginners, helps to achieve stability, improve posture, and reduce back pain. My dear, you will need a ball to perform this exercise. Here are the steps to do it to regain fitness after giving birth:

1. Sit with your belly on the ball and lie straight until your toes and palms reach the floor.
2. Extend your left foot and right arm while looking at the floor
3. Hold the position for several seconds and then you will feel a slight feeling of tightness and pain
4. Return to your first position and repeat the exercise, but after switching limbs.

 Cycling

It is one of the best and easiest exercises for beginners, as it strengthens the heart, increases its heart rate, improves oxygen access to all parts of the body, burns calories, and lowers blood pressure without harming the joints of the knees and elbows.

10 minutes of riding a stationary or moving bike helps lower blood pressure. It can be done at home on a stationary bike or out for a walk on the bike and can be done with friends. It helps calm your mind, makes you feel refreshed, focuses on the abdominal area, and activates your body in general, thus improving your general health. It strengthens your heart and controls your blood pressure, so we advise you to add cycling exercise to your exercise schedule.

Wall-sits

Do you have a few minutes of free time and a wall? What are you waiting for? Try a wall sit exercise.

It is a low-impact exercise in which the muscles contract for a short period without moving, and it is one of the best and most effective exercises for beginners, as adding the wall sit exercise for ten minutes to your exercise schedule contributes greatly to improving the health of your body, and it is easy and simple and you can do it anywhere such as work and home, and it takes a little time and does not require tools. Here is how to do the exercise:

1. Lean against the wall
2. Lower yourself along the wall until you are in a sitting position, leaning against the wall
3. Stay in this position for two minutes
4. Rest for two minutes
5. Repeat the movements four times until the total interval time is approximately 14 minutes
6. Do not hold your breath while performing the exercise.
7. Doctors and healthcare providers recommend that you sit for up to 14 minutes a day, three days a week.

Chair exercise

It is one of the easiest exercises for beginners, and people who cannot walk or stand easily resort to it. It does not require any special equipment, it just relies on a chair with armrests. Here is how to do the exercise:

1. Sit upright
2. Push your hands forward at shoulder height
3. Keep your wrists extended forward for a few seconds
4. Return them to leaning on the armrests of the chair
5. Repeat the exercise 4 to 5 times

Up the stairs

It is considered one of the most important exercises for beginners, as it contributes to increasing the amounts of oxygen reaching the body’s muscles and other organs, and is useful in increasing the efficiency and strength of the lungs and heart.

Scientific studies have proven that exercising up stairs on a daily basis may improve the health of your circulatory system and reduce your risk of a heart attack or stroke, so what are you waiting for? Add exercise to your exercise schedule.

Tips to Perform Exercises for Beginners Safely

After we learned about exercises for beginners and how to perform them safely, if you decide to start exercising, you must follow some tips to ensure your safety and protect yourself from injuries that could be serious if not treated. Here are some instructions and advice:

Evaluate your fitness level

Evaluating your level of physical fitness is one of the most important things that you must do before starting to exercise for beginners. Evaluating your level of fitness and recording strengths can give you higher standards to know the extent of your progress and to know how to record the improvement of your performance in muscular fitness, aerobic, and flexibility training by writing down:

1. Your body mass index (BMI).
2. Your waist circumference is the area directly above your hip bones.
3. How far can you bend forward when sitting on the floor and placing your legs in front of you?
4. The number of exercises you can perform, such as push-ups and other exercises.
5. The time it takes to walk one mile or run one and a half miles
6. Your heart rate before and after walking one mile.

Be physically fit for exercise

If you want to practice a specific sport, such as gymnastics, basketball, football, or other sports, you must develop a structured exercise schedule suitable for this sport, as it may contribute to reducing your chances of injury while practicing the sport.

Know the rules of the sport you want to practice

As you know, the rules were created to keep things safe. Likewise, the rules in sports are designed to keep you safe when practicing them. You must learn them, adhere to them, stay away from illegal practices, and respect the referees to avoid any problems or harm resulting from violating them.

Get enough rest

Take a break from time to time. Athletes who train for repeated consecutive days are more susceptible to sports injuries. Rest will make you stronger and reduce injuries resulting from excessive exercise, fatigue, stress, and poor judgment.

Know your endurance

Do not put excessive pressure on your body when exercising, and do not exercise beyond your current ability and physical fitness. Also, avoid playing when you feel pain and extreme fatigue and do not neglect it. Rather, consult your doctor so that sports injuries do not worsen and so that you know when you can return to exercise.

Do warm-up and stretching exercises

Perform adequate and complete body and muscle warm-up exercises before practicing your exercise schedule, and conclude the exercises with some stretching exercises and simple aerobic exercises (10-15 minutes). Warmed muscles have less chance of being exposed to injury, and warming up allows your body to return to its natural state slowly and reduces the occurrence of sports injuries.

Wear protective sports gear

Use the appropriate tools to exercise correctly, wear a helmet and gloves in cold weather, suitable shoes for running, an appropriate bra for exercises, and gum and mouth guards when practicing boxing, and wear protective pads. Protective tools are not only for weak people but rather for everyone. Protective tools may save your knees, ears, mouth, and teeth. Your head is one of the sports injuries, so do not play or exercise without your safety equipment.

Beware of hot weather

If you are exercising outside, check the weather and temperatures. If they become too high, you may suffer from heatstroke. Wear lighter clothing. Also, start exercising at a low intensity and drink enough water to replace lost fluids.

Beware of cold weather

If the temperature drops, running coaches recommend taking a hot bath before going out for running to increase the internal body temperature, as cold weather can exacerbate sports injuries that you may have sustained earlier. In the event of rain and snow, wear gloves, a hat, and a headband to cover your ears, and be careful not to fall.

Treat your previous injuries

Severe, complex, and more serious injuries can come from previous minor injuries, so you need to be careful and treat all your less serious injuries as soon as possible and do not let them go untreated. If you suspect that you have suffered any minor injury, you should consult your doctor or health care provider to get treatment. Accurate diagnosis and effective treatment plan to prevent your injury from getting worse.

Consult a doctor according to your condition

If you are a beginner and suffer from a chronic disease such as diabetes, high blood pressure, or any symptom such as a cold or Corona, do not hesitate to consult a doctor and seek advice before starting your exercise schedule to avoid sports injuries.

Do cool-down exercises after exercising

To reduce various sports injuries, you must practice cooling exercises (cooling down) after doing the exercises, as they help return the body temperature and heart rate to normal. Make your exercise calm by ending it more slowly during the last 15 minutes, and do not stop it suddenly.

At the end of the article, dear reader, we hope that you have benefited and learned more about how to perform exercises for beginners. We advise you, Madam, to follow everything mentioned previously to achieve your goal and ensure your health by losing your excess weight.

It is better to arrive late than never. Do not let the feeling of malaise control you and do not be hard on yourself. Rather, you must get up and start exercising and add the exercises mentioned previously to your life routine and make sure that you perform them safely, to achieve the maximum benefit from them.

For more information and articles about fitness, do not hesitate to follow Farashti magazine or follow Sarah’s Pop Fit programs and challenges via YouTube videos.

Frequently Asked Questions about Exercises for Beginners

What are the best exercises for beginners?

Walking, jogging, dancing, yoga, cycling, stair climbing, strength training and weight lifting.

How do I know if I'm doing beginner exercises wrong?

If you feel pressure or pain in the chest, arms, back, jaw, or throat, and nausea while performing exercises for beginners, stop immediately and consult your doctor.

Can I sleep after doing beginner exercises?

Yes, you can. Nothing is preventing this. On the contrary, sleeping after exercise helps increase alertness and feel active throughout the day.

Written by: Haidy Soliman

Sources:

Mayoclinic 

Your house fitness

Healthline