10 Easy Activities for New Exercisers

The following is a monthly article contributed by Susan Herr, M. Ed., Director of Health and Wellness at the Southern Chester County YMCA.

There comes a time in every individual's life where they are motivated to make the decision to begin an exercise program or start increasing their physical activity to improve their physical appearance, loose weight, improve their health, or reduce the risk of injury or illness. It is a common misconception that these exercise programs or activities need to be strenuous to be effective. To achieve the many health benefits that regular exercise or physical activity can provide individuals need to participate in activities, at a moderate intensity, for 60 minutes, per day, for most days of the week. For beginners, the following 10 activities have been identified, by the American Council on Exercise, as the easiest activities to begin with.

Walking- is the easiest activity since it requires little equipment, other than comfortable shoes; it can be done at anytime and anywhere, alone or with a partner.

Stretching- is an important component of fitness and requires no equipment. Stretching or flexibility exercises can be performed at various times of the day and also helps prevent injuries.

Water Exercises- offers an effective, non-impact, way to exercise and it's in a warm comfortable environment. The water is a great medium for resistance training, improving endurance, and toning the body. Swimming skills are not needed.

Yoga/Pilates Classes- these classes usually have a beginner level and progressively leads individuals through movements that can increase strength, flexibility, agility, and balance; these types of classes are a great stress reducer.

Strength Training- includes group fitness classes that concentrate on building strength. Group classes also offer support and motivation from the instructors and class participants. A Personal trainer and/or Fitness Centers staffed with qualified trainers can provide beginners with the basics of improving strength in all major muscle groups, teach proper mechanics and form, and provide guidance and motivation.

Interval Training- this training technique concentrates on alternating intensities for an activity (walking- jogging-walking) and allows the individual to gradually introduce higher intensities which improves cardiovascular endurance.

Stability Ball or Core Conditioning- use of a stability ball or other pieces of equipment can be used for the improvement in balance, agility and core muscle strength.

Bicycling- a great outdoor activity that can be done on or off road. This activity does require some safety equipment and skill.

Indoor Cycling- this activity can be done at home or with a group; group cycle classes challenge the beginners but also allow them to improve at their own pace.

Inline Skating- is easy to learn and faster than walking but does not have the impact of jogging. It is an activity that crosses over to roller- skating and ice- skating and can be done indoors or outdoors.

Whatever the activity, it only takes a few minutes everyday to reap the many health benefits of increasing physical activity and exercise.