How to start exercising if you are sedentary: Practical guide to get active

Leading an active life is key to maintaining a state of salud optimal. Physical activity not only improves your physical condition, but also influences your emotional well-being. If you lead a sedentary lifestyle, starting to exercise may seem like a challenge, but with the right approach, you can integrate sport into your daily routine progressively and effectively.

Benefits of exercise for salud

Exercising regularly not only helps you achieve the body you want, but it also reduce stress and improve your mood. Physical activity stimulates the production of hormones such as dopamine, serotonin and endorphins, which are related to happiness and relaxation. In addition, it improves blood circulation, strengthens the heart and optimizes lung capacity.

How to start exercising from scratch

Regardless of your age or physical condition, you can always find a way to get started. Even 30 minutes of exercise a day can make a difference. Here are some key tips to get you off to a good start:

1. Set a realistic goal

Define what you want to achieve with the exercise: lose weight, gain muscle mass or simply improve your salud. The important thing is that you set achievable goals and remember that changes require time and perseverance.

2. Start with progressive exercises

If you haven't exercised for a while, it is best to start with low-intensity activities and gradually increase your effort. Some recommended options include:

• Cardio exercises: walking fast, climbing stairs, cycling, swimming or jumping rope.

• Strength exercises: Start with calisthenics (use of body weight) such as push-ups, squats and sit-ups, and then include weights or elastic bands.

• Flexibility exercises: perform stretches, yoga or pilates to improve mobility and avoid injuries.

3. Design a motivating routine

Choose activities that have fun and keep you motivated. Listening to your favorite music or following video-guided routines can make exercise more enjoyable. Remember to include a warm-up beforehand and stretching at the end.

4. Reward your effort

Reward your perseverance with small incentives, such as a sugar-free protein bar, a relaxation session or new sports clothes that motivate you to continue training.

How to start exercising at home

If you prefer to train from home, follow these tips to make the most of your space and stay motivated:

1. Follow video workouts

Look for routines on platforms such as YouTube or specialized applications to guide you through the exercises. This will help you maintain discipline and learn new techniques.

2. Get the right equipment

As you progress, you could invest in sports equipment such as dumbbells, resistance bands or a mat to improve the quality of your workouts.

3. Adopt a healthy diet

Combine your exercise routine with a healthy diet and balanced. Reduce the consumption of ultra-processed foods and prioritize foods rich in proteins, healthy fats and complex carbohydrates.

4. Measure your progress

Keeping track of your weight, body measurements, or physical endurance will help you visualize progress and stay motivated.

In short, 

Starting to exercise if you are sedentary requires commitment and patience. The most important thing is to take the first step and turn exercise into a habit. Remember that every small effort counts and that, with perseverance, you will soon notice the benefits in your salud physically and mentally.

Get started today and enjoy the change!

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