Haven't exercised in years? Coach recommends starting with these four low-impact movements

Summary

A 10-minute low-impact exercise routine, easy to do at home, ideal for beginners.

These exercises help reduce the risk of injury and are suitable for people with chronic or joint pain.

Progressive movements to improve muscle strength and fitness without straining the body.

Before starting, it is essential to consult a professional in case of health problems and listen to your body.

Gently Getting Back into Sports after a Long Break

Resuming physical activity after a long period of inactivity can seem intimidating. We hesitate, we fear muscle soreness, even injuries. But there is a simple solution: a short low-impact exercise routine, perfect for beginners. This 10-minute program, to be done at home, is designed to strengthen muscles and regain fitness, while respecting everyone's pace.

The Benefits of Low-Impact Exercises

When returning to sports after a long time, opting for low-impact movements is an excellent strategy. Why? These exercises significantly reduce the risk of injury, which is essential for muscles and joints that are still underutilized. This type of effort is also ideal for people who suffer from chronic pain or joint problems.

In addition to their safety aspect, these exercises gradually increase muscle strength and fitness. There is no need to engage in overly intense training: gentle but regular movements lay the foundations for effective fitness. The goal? Prepare your body to be more active, without straining it.

A Simple and Accessible Routine

To get back in motion, here is a 10-minute exercise routine that can be adapted to all levels:

Arm and leg stretches: For 2 minutes, perform gentle stretches while standing or sitting to awaken your muscles.

Marching in place: Walk in place for 3 minutes at a moderate pace. Gently swing your arms to engage the upper body.

Arm circles: Extend your arms to the sides and make circles in the air for 2 minutes, alternating directions.

Seated to standing: For 3 minutes, stand up from a chair and sit back down slowly. This movement strengthens your legs and balance.

Each exercise can be adjusted according to your condition: limit repetitions or reduce duration if necessary. The most important thing is to stay comfortable while gently activating your muscles.

Precautions before Starting

Before starting this new routine, take a moment to assess your physical condition. If you have existing injuries or chronic pain, it is strongly advised to consult a health professional. This will confirm whether these movements are suitable for your condition.

Also, remember that the key to a successful resumption is to listen to your body. Mild discomfort may be normal, especially if you haven't moved for a long time, but significant pain is a warning sign. Adjust your pace or stop if necessary.

A Step towards Better Fitness

Getting back into sports doesn't have to be complicated. With a simple approach and adapted exercises, this low-impact exercise routine offers an opportunity to regain enjoyable and progressive physical activity. All that's left is to put on comfortable attire and give it a try! Every little effort brings you closer to well-being.