The benefits of exercise and fitness are multi-dimensional. It helps you improve overall health, builds muscle strength, and boosts stamina and endurance. While shedding extra pounds is one of the most significant advantages of exercise, it helps manage stress and improve one’s mental and emotional well-being. Moreover, exercise improves blood circulation, is a mood lifter, and promotes good sleep.

Five elements of an exercise routine
If you plan to start exercising, setting goals and creating a routine that will lead you toward achieving your goals is advisable. Make sure you do not engage in strenuous exercise from day one, but allow your body to get used to the new activity gradually. Here are some of the elements that you should incorporate into your exercise routine:

• Aerobic fitness activities like walking, jogging, biking, swimming, snow shoveling, or yard work
• Strength training activities like pushups, pullups, squats, or activities using resistance machines, free weights, or resistance bands
• Core exercises like sit-ups, planks, bridges, Pilates, Bicycle crunch, or Russian twist fitness exercises
• Balance training like Tai Chi or activities like standing on one leg for one time or waking on your toes for a short distance.
• Stretching exercises include forward, side, cross-over lunges, quad, and seat stretches.

Excessive training can also cause muscle stress, fracture, or injury to your tendon. Taking it slow and incrementally increasing the duration and intensity can keep you motivated and committed to exercising regularly. Consult a personal trainer to know the ideal duration of each exercise.

Fitness tips for beginners
Losing pounds, aiming for a toned look, managing stress, improving lifestyle – these are some of the main reasons people start exercising. Before you start your fitness journey, learn about some tips given by experts:

• Set reasonable and attainable goals. Avoid setting a timeline or date for an outcome until your body gets used to the new rigorous activity. You could be injured or demotivated if you start your exercise and fitness program without a plan or preparation.
• List the exercises that you enjoy and start with them instead of pushing yourself to do difficult things.
• Start your workout with some light warm-up exercises.
• Stretch a little after your exercise to avoid feeling sore the next day.
• Do not attempt multiple strenuous activities on the same day. Increase the duration and intensity of your exercises over six to ten weeks.
• Wear comfortable clothes that make you feel good and do not hinder you from working out.
• Be open to learning from peers and other fitness experts who could share valuable tips from their exercise and fitness experience.

How to choose the right fitness program and equipment?
Clear goals, motivation, and consistency are three important requisites to achieving your fitness goals. Build your workout routine according to your goals (gaining or losing pounds or muscle building) before you join a fitness program. Not all new and innovative workouts are effective and may not complement you. Be patient and choose only those programs which blend with your goals and align with your lifestyle. Once your routine is set, you can include challenging exercises gradually to accomplish those goals.

Exercise fitness equipment ideal for home use
If you prefer to work out at home, here are some must-have fitness equipment that is easy to install, use and requires little supervision.

• Dumbbells
• Resistance bands
• Suspension trainers
• Adjustable bench
• Kettlebells
• Cardio machines like treadmills, elliptical, rowing machines, or bikes