Exercise tips for beginners

Start slowly . Gradually increase the strain. Keep in mind your limitations . Do not over exert . Hydration is very important .

We can do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.Do spread exercise evenly over 4 to 5 days a week, or every day. reduce time spent sitting or lying down and break up long periods of not moving with some activity.

Here are some tips to help you increase your physical activity levels:

First ..Set realistic goals: making a commitment to increase your physical activity is an important first step. Setting a goal (e.g. get 5000 steps every day) and planning what you need to do to achieve this goal (e.g. plan to walk part of your commute) can help keep you focused and committed.

secondly .. Take the stairs: An easy way to increase your daily physical activity is to take the stairs instead of lifts or elevators wherever possible.

Involve friends… Get your friends involved: Exercise is better with friends, try joining a sports team or going for a run or brisk walk with a friend.

Walking to workplace…. Walk part of your commute: Try getting off a stop early or parking further away and walking part of your commute.

Take stretching breaks …Take regular breaks from sitting: Many of us spend most of our days seated, be it at work or at home. Try to take regular breaks to walk around and stretch your legs and avoid sitting for long periods.

Make it funfilled … Exercise shouldn’t be a chore, much like eating a healthy balanced diet, if we don’t enjoy it we won't be able to keep it up for long. Try to find an activity that you enjoy and can stick to long-term.

If you're new to exercise, start carefully. Slowly build up to a moderate or vigorous intensity level. Aim to increase your activity level by no more than 10% a week. If you have an injury or a medical condition, talk to your health care professional or fitness professional.