Starting to exercise from scratch can be scary, especially if you haven’t moved for a long time, feel tired, or doubt your abilities. But it’s important to understand: every professional athlete once stood in the same place. The main thing is to take the first step. Start small: 10 minutes of walking, 5 squats, 1 stretching circle. The main thing is regularity, not intensity.
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Before starting training, consult a doctor, especially if you have chronic diseases, heart or joint problems. This is not to stop you, but to choose a safe path. Health is the basis of everything, and training should strengthen it, not undermine it.
Define your goal: lose weight, strengthen muscles, improve endurance, reduce stress. The goal will help you choose the right type of activity. For example, cardio and strength training are suitable for weight loss, and yoga or swimming are suitable for relaxation.
Choose a convenient time and place. Some people like morning workouts, others like evening ones. The main thing is that it fits into your lifestyle. At home, outside, in the gym — it doesn’t matter. The main thing is that you feel comfortable and don’t put it off for “later”.
Start with simple exercises without equipment. Squats, wall push-ups, planks, steps in place, lying leg raises — all of this can be done at home. Use apps or YouTube channels for beginners that show the correct technique. The first 2–3 weeks are an adaptation period, don’t expect quick results.
