Motivated to get back into exercise after a long hiatus? Have you rushed to search on YouTube for beginner’s workouts, felt overwhelmed, and can’t really decide where to start? Or have you registered for an exercise app, only to find yourself giving up after a week of daily workouts? If so, take a pause and read on. Because Coaches Mia and Bunny want you to ease into getting back to exercise.
We interviewed Trixie Ancheta, a NASM Certified Personal Trainer, AFAA Group Fitness Instructor, and NETA Senior Fitness Specialist, from Minneapolis, Minnesota, USA. She shares with us easy-to-follow workout videos you can begin with. After all, if you want a sustainable exercise program, it should begin with a good foundation. She shares wonderful tips and advice for women, especially those in their mid-’40s+.
Getting Back to Exercise
What are your personal tips for someone who wants to begin working out again?
I suggest starting with a lot of stretching and mobility exercises. Stretching helps keep our muscles flexible and our joints moving in their full good range of motion. This enables our bodies to move more efficiently with less risk for injuries.
Based on the videos you sent, what was your aim or goal when doing the exercise? (i.e. Mobility, Balance, Function, etc)
These balance exercises activate the core and glute muscles that help stabilize our bodies. The more stable we become, the more confident we can be in doing different activities
How many times a week should a beginner do the exercises?
If you have time, I would suggest doing at least 10 mins of stretching a day. It is also recommended that adults perform at least 150 minutes of moderate-intensity activity per week. You can start by taking 30 minute walks 5 times a day and add a set of the balance movements 2-3 times a week.
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What is the basic equipment to have, especially for beginners (how heavy, how many, etc)?
You can start by doing movements with just your body weight. As you feel more confident with your balance and build more stamina, you can start adding extra weight/resistance. Investing in 2lb and 3lb dumbbells would be a good idea. You can always hold a 2lb and 3lb dumbbell together to make 5lbs when you’re ready to lift heavier.
I would also suggest buying a set of looped bands and tube bands. They are very versatile and provide great resistance without taking up too much space. Last but not least, get a long foam roller. It works great for myofascial release and can be used for stretching too.
Exercises to Start With…
(Music: The Sun Goes Down by Lvly, STRLGHT feat. Mia Pfirrman EpidemicSound.com)
Reach Side to Side – Stand with a shoulder-width stance. Now, bring your right arm across the front of your body. Fully extend that right arm out to your left side and pivot your right foot as well. Make sure you’re rotating your entire body to the left side. Then repeat the same movement toward the right side. Repeat alternately for 20 times.
Standing Cross-Body Crunch – Start with the right leg planted on the floor. Point your toes forward and make sure your knee is in alignment with your ankle. Extend your left leg out to the side and your right fingers by your ears. Bend and lift your left knee and bring the elbow down to touch the knee. Inhale when you start and exhale as you bring your elbow to your knees. Repeat on the same side 10 times before switching sides.
Standing Star with Overhead Pass – Stand with a hip-width stance. Start by extending your right arm and your left leg out to the side. Now, lift the left leg off the floor and shift your weight to your right. Then bring your right hand up overhead like you’re passing something to your left hand. Lift your right leg off the floor and shift your weight to your left. Bring your navel to your spine as you try to stabilize and balance while shifting your weight from side to side. Repeat for 20 times.
Standing Leg Sweep – Start with the right leg planted on the floor. Point your toes forward and make sure your knee is in alignment with your ankle. Now, extend your left foot forward and lift it off the floor. Make a semi-circle with your foot from the front to the back and back to the front. Bring your navel to your spine and squeeze your glute to help you balance. Repeat on the same side 10 times before switching sides.
Single-Leg Reach – Start with the right leg planted on the floor. Point your toes forward and make sure your knee is in alignment with your ankle. Hinge from your hip, extend your left leg back, and lift. As you lift the back leg, you bring your upper body down parallel to the floor maintaining that straight line in your spine. Inhale as you come down and exhale as you come back up to starting position. Repeat 10 times on the same side before switching sides.
Wide Squat with Rotation – Squat with a shoulder-width stance. Extend both hands out in front of you. Now, Rotate your body to the right then to the left while keeping your arms extended. Make sure you are pivoting your foot as you rotate. Inhale to start and exhale as you rotate. Repeat 20 times.
Imagine If
We know how getting back to exercise can be daunting. Sure, we may have the motivation to start, but keeping it consistent is more important for lasting results. Find exercise routines that are easy enough to follow and convenient enough to be done in your own home without taking a trip to the gym. Coach Trixie has shared with us simple exercises that build on our balance, working with our core and glutes. Make these videos part of your routine; they may seem simple but definitely effective to work up a sweat, too!
Let us know what you think of these exercises! We’d love to hear from our community.