Beginner exercise routine

Jbarbo01

Whenever I start exercise routines I almost always end up injured a few weeks down the line; usually because I think I'm more fit than I am and go too hard, too fast. I am now almost too scared to exercise because I get injured so easily. I assume this is because of the damage my sit down job caused and also being really on and off about exercise. I have recently gotten treatment for three types of tendinitis in my feet but its all caused by weak calves and a collapsed arch, so when I start up exercising too quickly all the injuries begin to come back.

Does anyone have some good advice on very beginner exercise routines and how to progress as an injury prone beginner and/or any helpful websites with beginner exercise routines? All help is greatly appreciated.

StaciMarie1974

1st. Get good shoes. Find a local running store and get fitted. (Let them know you're looking for shoes to walk in, they'll assess your arches & walking style and make a recommendation.)

2nd. Walk. Don't run. Just walk. Perhaps start with 1 mile 3-4x a week and add 1/4 mile each week.

joanna_82

maybe start out with walking and perhaps swimming? Both are low impact and gentle on your joints, but good forms of activity. Get your body used to being active and then maybe add something else in once you feel ok with it.

I hurt my back quite badly last year, once I was off the painkillers I started out by walking, then added swimming, then tried yoga, found the confidence to try the gym, zumba and finally got back to running.

Slow and steady wins the race!

Unknown

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srd_23

I started excercising to dailyburn.com's Total Beginner videos. Its all about increasing mobility and stability while burning calories. Its pretty good! I also make sure to stretch for at least 15 minutes before any type of workout, and that is key to avoiding injuries. If you have access to a gym I recommend the regular treadmill (hard to injure yourself there if you keep it at a reasonable setting), or the elliptical.

SingRunTing

Start with walking. Then I recommend C25K because they baby step you. Don't move onto the next week until you feel ready. I repeated several weeks a few times before I moved up.

That program helped my fitness greatly. Now I still run 3 days a week, but am doing other programs on top of that. I just finished 30 Day Shred (which would have killed me before) and I was able to do it because of my increased endurance.

I also second the good shoes. They will help protect you from injury. I wear shoes when I work out inside too (except yoga).

The keys to not injuring yourself are baby steps, good form, and nutrition.

Lizzy622

Find a good personal trainer. If they are good, they will listen to your concerns and past experience and set up a program to get you going. They can also help by correcting technical problems in the way you are exercising of which you may not even be aware.