Reflections of Joy: Learning to Love the Woman You See While Becoming the One You're Meant to Be

If you haven’t exercised for a long time and feel very out of shape, joining a fitness program can be intimidating. There are some basic ways to begin your fitness journey at home and prepare for a program.

  The most important thing is to establish a routine of regular physical activity. You can make a difference quickly, but you have to be faithful to the plan. Start with simple activities like walking or riding a stationary bike. These low-impact exercises will help improve cardiovascular endurance and build a foundation for more intense workouts down the road.

  Incorporating bodyweight exercise is another great way to get started. Exercises like squats, lunges, push-ups, and planks can be done at home and require no equipment. They help strengthen muscles and improve your overall stability.

Don’t be embarrassed to modify these exercises. They may be basic movements, but they can be hard to do properly if your body is not used to moving that way.

Squat = Chair Sit: Choose a stable chair that’s the right height for you to sit with your body at 90° angles (hip to knee to ankle). Place your feet shoulder-width apart and raise to standing. Sit down and repeat ten times. Add additional sets as you feel stronger.

Lunge = Stabilized Reverse Lunge: Stand in a doorway with both hands lightly grasping the casing for balance. Perform a reverse lunge by stepping backward with one leg while keeping the front knee bent and then lowering your body. Alternate and repeat on each side five times. Again, add sets when you can.

Push-up = Wall Push: With your arms fully extended, place your hands on the wall at shoulder level with hands and feet a little more than shoulder-width apart. Holding your tummy muscles tight, slowly bend your elbows until your chin reaches the wall. Then, return to the starting position. Repeat ten times a couple of times a day.

Plank = Dead Bug: Lie on your back with your arms extended toward the ceiling and your feet lifted off the floor with knees bent to 90°. Focus on keeping your back flat on the floor (don’t let it arch up) and your core muscles tight. Slowly lower one heel to the floor, then back to the starting position, and repeat on the opposite side. As you build your core strength, you can increase resistance by extending one leg at a time, holding it in place a few inches above the floor for two seconds.

         Be patient and kind to yourself. Progress may be slow at first, but consistency is key. Celebrate small victories, and don't be discouraged by setbacks. Every step you take towards a healthier, more active lifestyle is a step in the right direction. Starting from scratch may seem daunting, but with dedication and perseverance, you can prepare your body for a fitness program and achieve remarkable results. You'll discover that your body can adapt to new challenges, and your determination will lead you to a sense of accomplishment you've never known before.