One of the best things we can do for ourselves is to get back in shape. We feel better, are more productive, and live longer. No matter your age or current fitness level, there’s something everyone can do to improve their health and well-being. But how do you get back in shape after a period of inactivity or illness? How does exercise work? What are some good workouts for beginners and what kind of diet should we follow? Let’s start with some simple tips!
Walking
It may sound too simple to be true, but walking for 30 minutes a day, 3-4 times a week, is one of the keys to a healthy life. To live well and stay healthy, we should walk every day, at least for 20 minutes.
To start getting back in shape, it’s enough to do it a few times a week, at a gentle pace and following your own rhythm. Go to the park or choose any green area near your home: you’ll see it’s a tonic, even more so if you decide to involve others and do it in a group. Soon you might even push yourself further and discover mountain hikes!
Daily Exercise
Besides walking, it’s good to add small sessions of physical exercise to your daily routine. There’s no need to join a gym and immediately tackle cardio classes or complicated weight training sessions. Everything will come in time.
Start with simple push-ups and squats every morning to wake up your muscles and get your blood flowing. Gradually add some jumping jacks for high-intensity exercise: high intensity helps with weight loss without negatively affecting your muscles but by boosting your basal metabolism. In short, great for getting back in shape!
Yoga
The practice of yoga is suitable for all ages and levels. It’s not a sport in the strict sense, but a physical activity that connects different areas: mental, psychological, spiritual.
Yoga supports well-being holistically, teaches you to breathe better (which can greatly affect your metabolism), and there are different styles to meet various needs. Moreover, it’s a great opportunity to do excellent stretching and improve your flexibility. A type of exercise that will get you back in shape without putting unnecessary stress on your body.
Hydration
We can’t say it enough: hydration is important. Drink at least one and a half liters of water a day, especially in summer or when doing physical activity, whether indoors or outdoors. Water is much more thirst-quenching than any carbonated or sugary drink. So avoid beverages with excess sucrose and prefer natural water: your intestines, skin, and all your tissues will benefit.
Healthier Eating
Eating more seasonal vegetables and fewer processed or refined foods is a fundamental step. It’s not about eating less or fasting, but about eating correctly and sustainably in the long term. Many make the mistake of following restrictive diets just to lose weight, only to regain it soon after the diet ends.
The key to getting back in shape and maintaining the results is to learn to eat properly—and consistently—in relation to physical exercise. So no to banning carbohydrates and yes to foods with a low glycemic index, like basmati rice or spelt.
Also, always aim for a good balance of proteins and amino acids and choose foods rich in fiber and vitamins.
Less Screen Time
Limit the daily time spent in front of any screen, whether it’s TV, computer, or phone. Whenever you want to relax in front of a screen, especially in the evening, try reading a book instead: it will benefit your rest, and sleeping well is one of the key factors in getting back in shape. Those who sleep well tend to have less hunger or need for caffeine during the day, as well as more energy to exercise.
The key to a healthy and happy life is balance. If you’re looking for ways to improve your physical health and achieve that elusive work-life balance many strive for these days, consider adding some of the habits above to your routine and you’ll see how they affect not just one aspect of your life, but all others—from work to relationships with others.