8 tips for those who want to start exercising

There are four months left until the end of the year – which means there is still plenty of time to achieve that goal of having healthier lifestyle habits and starting to exercise. Your body and mind will thank you, after all, exercising brings countless benefits, such as strengthening the cardiovascular system and preventing chronic diseases.

However, starting a new physical activity requires care and planning to avoid injuries and ensure healthy adaptation. Therefore, Guilherme Branco, sports physiotherapist and physiotherapy professor at Newton Paiva College, has outlined eight fundamental steps to help beginners on this journey:

Health check-up: Before starting any physical activity, have a complete assessment with health professionals, such as doctors, physiotherapists and nutritionists. This check-up helps to identify possible limitations and adapt the training to your individual needs, preventing complications.

Heating: Spend at least 10 minutes warming up before intensifying your exercises. Light movements, such as walking and dynamic stretching, prepare your body, increase blood circulation and reduce the risk of injury.

Choosing the right sport: If you’re just starting out, choose activities that are in line with your fitness level. Walking, cycling, and swimming are good options to start with. The important thing is to choose something you enjoy and start slowly, allowing your body to adapt gradually.

Gradual progress: Increase the intensity and duration of your workouts gradually to avoid overuse injuries. Respect your limits and increase your training volume in a controlled manner, not exceeding a 20% increase per week.

Suitable equipment: Invest in the right equipment, such as shoes that offer support and shock absorption, reducing possible injuries to your feet, ankles and knees. Paying attention to the equipment improves comfort during practice.

Muscle strengthening: Complementing your exercises with muscle-strengthening activities is crucial to stabilizing your joints and preventing injuries. Focusing on the muscle groups most required by your sport improves your performance and helps prevent future problems.

Recovery: Rest is just as important as training. Ensure adequate recovery periods between exercise sessions to avoid chronic fatigue and injuries. Listen to your body and respect rest days.

Hydration and nutrition: Stay hydrated and eat a balanced diet to ensure muscle performance and recovery. Consulting a nutritionist can help adjust your diet according to your needs and goals.

*With advice