Exercise for beginners
Exercise is the best prescription for your physical and mental health and it's never too late to start. Below
are some simple basic exercises. Commit to doing your exercises at least three times per week and you
will see results! First, check with your doctor in the case that you happen to have any medical conditions
that you think may need clearance before you exercise.
1. WARM UP by marching in place to your favorite music for 3 to 5 minutes.
2. SQUATS - This is just like sitting in a chair and standing up again. When you bend your knees make sure
your knees don't go over your toes. Exhale as you press up. For safety you can actually use a chair to sit down and
stand up from.
3. LUNGES - Place one foot in front of the other in a split stance. Start with the back heel up and both knees
slightly bent. Then bend both knees, lowering the back knee toward the floor, and making sure the front knee does
not go over the toe. Keep a straight back and hold the abs in tight. Exhale as you press up. Keep one hand on a
nearby stable surface for balance if needed.
4. PUSH UPS - Place both hands on a wall, hands placed a little wider than your shoulders. Walk the feet back
so you are leaning into the wall with the heels off the floor. Lower the chest toward the wall bending the elbows
outward. Then push back to starting position. Exhale as you push away.
5. BICEP CURLS - Beginners can start with 3 to 5 pound dumbbells, either sitting or standing. With palms facing
forward and arms down by the sides, curl one arm up at a time, keeping the elbows in. Exhale as you curl up.
6. TRICEP PRESS - Hold one dumbbell with both hands overhead. Bend at elbows as you lower weight behind
your head. Then press arms up overhead as you raise the dumbbell. Hold in abs tight. You can do this sitting or
standing. Exhale as you press up.
7. ONE-ARM ROW - With one knee and same-side hand on a chair or bench, hold dumbbell in other hand with
arm hanging straight down from shoulder. Raise elbow up as if you were lifting your hand to your armpit, then lower.
Exhale as you pull up. Repeat other arm.
8. AB CRUNCH - Lie on back with feet on floor, knees pointing to ceiling. Place palms behind head and look up
as you crunch head and shoulders upward. You can also rest feet on top of a chair and do this. Exhale as you
9. AB CRUNCH TWIST - Same position as above except place right foot across left thigh close to the knee.
Then bring left elbow towards right knee so that you are twisting and feel the crunch in your obliques or waist.
Repeat with opposite foot on opposite leg using other elbow.
10. STRETCH - Now while you are on your back, raise one leg and stretch to the ceiling, using your hands to
gently stretch the leg towards you. Repeat other leg. Sit up and stretch your arm by taking it across the front of your
body and stretching with the other hand. Then place one palm on your back with the elbow towards the ceiling and
press it back with the other hand. Repeat other arm.
Ten Steps to a Beginner Exercise Workout
TIPS - Do 12-15 repetitions of each exercise which will be one set. Then do 2 to 3 sets. Remember to focus on
holding the abs tight during the exercises. Always exhale on the exertion. Here's more advice on TIPS - Do 12-15
repetitions of each exercise which will be one set. Then do 2 to 3 sets. Remember to focus on holding the abs tight
during the exercises. Always exhale on the exertion.