Getting Started with Exercise

 
 
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Tips for building an exercise routine

Cardio Workout Plan

The following video provides a cardio workout plan that can easily help you get started while having fun!

Resistance Workout Plan

The following link provides a resistance training workout plan that can easily help you get started while having fun!

Chair Aerobics

The following chair exercises can help increase your time exercising; however, please consult your healthcare provider first.

 

Summary

  • Set up a space to exercise at home (even if you go to the gym). It doesn’t need to be big but associate it with a place you can exercise. Some equipment to consider (you don’t need it all):

    • A mat

    • A plant

    • A step platform (some examples from Amazon)

    • Adjustable or a few different weights

    • Resistance bands

    • Foam roller

    • Balance tools (some examples from Treadmill Factory)

    • Bike or rowing machine

  • Find some exercises below (chair exercises can be a good way to start if you have back or knee pain)

  • Consider doing these with a trainer or friend (in-person or even virtually as you can share the screen, exercise together, and socialize)

  • You can learn more about setting up an aerobic (cardio) and resistance exercise plan with these video

Setting a plan

Cardio workout plan

Resistance workout plan

Exercises:

Introductory resistance: 6 exercise routine

Another introductory resistance program with more explanation and instruction: (Link)

Simple stretching routine (*)

15 minute introductory workout (*)

Full body 40 minute workout (*)


If you have back, knee, or other pain impacting your ability to exercise you can consider chair exercises (but please check with your healthcare provider first)

Chair aerobics (7-minute video) (*)

Introductory chair yoga for arthritis (*)