Move (with images)

This wikiHow will teach you how to move. Put on some breathable clothes and shoes that are made for training and get started.

Steps

Part 1 of 13: Preparations and warm-ups

Step 1. Wear the right clothes

You want to wear clothes that don't restrict your movement or blood flow. Don't wear clothes that are too tight, especially around your joints. You also want to wear clothes made of highly breathable material, as you will sweat during many types of exercise. Clothing that is specifically intended for exercise is easy to find.

Step 2. Wear the right shoes

Just because we call them tennis shoes, it doesn't have to be great sneakers. Shoes like Converse have little cushioning and can be terrible for your feet and bones. Get shoes that are comfortable and designed for the type of activity you plan to do.

Step 3. Hydrate

Drink plenty of water before you exercise. Your body will need the water to work your muscles and to make you sweat. If you're dehydrated before you start, think about how you'll feel afterwards!

Step 4. Don't Stretch

Do not stretch before training. Contrary to popular belief, studies have shown that this does not help and that it will not make you perform better. Stretching before training will actually make you worse off: it's a good way to strain or overexert a muscle and injure yourself!

Step 5. Do warm-up exercises

While researchers can't conclusively agree on whether warming up will help you perform better in your workout, they all agree that warming up definitely doesn't hurt. Warm up before training by doing a less intense version of your workout for 5-10 minutes. If you want to go for a run, jog first. If you want to go swimming, swim slowly.

Step 6. Consult your doctor

It's a good idea to check with your doctor for certain conditions before starting an exercise plan. There are exercises for every health condition, but it's good to know what to avoid. Exercise should make you feel healthy and good in your own skin: not hurt you!

• If you have any illnesses or conditions such as asthma or lung problems, arthritis, diabetes or liver and kidney problems, you should definitely consult your doctor before starting a new exercise plan.
• If you notice certain problems, you should also consult a doctor. These include things like pain or dizziness after exercise, shortness of breath after moderate exercise or at rest, or ankle swelling.
• You can also consult a doctor simply to find out what kind of exercise they recommend for your specific goals and health. You can also consult a nutritionist and a trainer for more information about exercise and how you can best achieve your goals.

Part 2 of 13: Aerobic Exercises

Step 1. Understand aerobic exercise

Aerobic exercise is often referred to as a "cardio" workout because it is designed to increase and improve blood flow. These types of exercises have a lower intensity, but last longer.

Step 2. Take the stairs

Climbing stairs is a great way to get your heart rate up. You can climb a real staircase or use a stairclimber at the gym. Climbing stairs works for your leg muscles and your glutes. Be careful on real stairs though, because you don't want to fall and seriously injure yourself.

Step 3. Jump rope

This is not only a fun game for kids, but also a great workout. You train the muscles of your arms, legs and core, and it is an exercise that you can easily do at home. It is also known as something that improves your balance and is very good for people who want to exercise.

Step 4. Do jumping jacks

Jumping jacks are exercises where you stand with your legs together, arms at your sides, and then jump while moving your legs out to the side and raising your arms overhead. Jump back to the starting position. This is very good for getting your heart rate up and burning calories.

Step 5. Walk or jog

Walking and jogging are great ways to get your heart rate up. While jogging is hard on the knees for some people, walking is certainly an accessible form of exercise that can be done at any level. Studies have shown that walking for an hour a day helps you maintain your weight and reduces the risk of some conditions, such as hypertension and obesity.

Step 6. Swim

Swimming is great exercise and fun too. You use different muscles, depending on which stroke you swim. Swimming is often recommended for people with joint problems or people who are significantly overweight, because it takes a lot of the strain off the skeleton and still raises your heart rate.

Step 7. Bike

Cycling is an accessible, environmentally friendly and very effective way to get exercise. You use muscles in most parts of your body and cycling gets your heart rate up while also getting you elsewhere! You can cycle outside or you can buy an exercise bike and stay at home.

Part 3 of 13: Anaerobic exercise

Step 1. Understand anaerobic exercise

Anaerobic exercises are exercises that are done at a higher intensity for shorter periods of time. These build strength and help your body get used to hard work. Combined with a healthy diet, these exercises can also help you lose weight as your body burns calories. In fact, this type of exercise is arguably better at burning fat than aerobic exercise.

Step 2. Run hard

Running is an attack on the knees and your skeleton, but it is still a very good form of movement. You can run around your neighborhood or on a running track. Remember that running is different from jogging: it is much faster and much harder!

Step 3. Lift weights

There are many different types of weights you can lift and ways you can lift them, but doing these exercises will help you build different muscles and increase your strength. Be sure to start small and work your way up to more, as trying to lift something that is too heavy is a common cause of injury.

Step 4. Do pushups

Push-ups are done by lying with your stomach on the floor. Place your feet so that your toes are flat on the floor. Then place your hands flat on the floor at face level, shoulder-width apart. You keep the line of the back and legs completely straight and lift your body with your arms by pushing off the floor so that your whole body is supported on your toes and hands. Lower yourself so that your nose almost touches the floor and push yourself back up. Repeat.

Step 5. Try squats

Squats are done by standing with your feet shoulder-width apart, back straight, arms crossed in front of you, and slowly lower yourself as if you were sitting on a chair. Once you are in the sitting position, slowly rise back up. This is very good for your core and your leg muscles.

Step 6. Do burpees

Burpees (a common military exercise) start in a standing position, then quickly squat down, jump your legs back into a push-up stance, do a push-up (if you want), jump back to your squats, and then jump straight up with your arms up until you are standing again. This is a great workout because it works all areas of your body.

Part 4 of 13: Exercise for core muscles

Step 1. Understand core exercises

Core workouts develop the muscles around your abdomen. This has many advantages. With a stronger core you will suffer less from back pain and you will be able to improve poor posture. Combined with weight loss, strong core muscles will also give you visible abs.

Step 2. Try planking

Planks are probably the most effective core exercise. You can really strengthen your core by doing these exercises for just a few minutes a day. Planks are done by assuming a position similar to a push-up, but the weight of your upper body is supported on your forearms and you hold this position for as long as you can. You'd be surprised how hard it is if you've never tried it, but the exercise is incredibly effective.

Step 3. Do crunches

Crunches are another great core exercise, which you do while lying on your back, knees bent and arms crossed in front of your chest, lifting your head and shoulders toward your pelvis. Lower yourself and repeat.

Step 4. Do sit-ups

Sit-ups are similar to crunches, and are done lying on your back, knees but slightly bent, as you roll your torso into a sitting position. You can cross your arms in front of you or run your palms over your legs as you move to guide your movement.

Step 5. Try bridges

Bridges are a great core exercise because they also work your glutes and lower back muscles. You do this lying on your back, with your knees bent and your arms flat on the floor beside you. Slowly roll your back and lift your hips until there is a straight line between your shoulders and knees, your back and thighs parallel, then slowly roll back to the starting position.

Part 5 of 13: Balance Exercises

Step 1. Try T'ai chi

Tai chi is a Chinese martial art, the forms of which are done in a series of slow movements. T'ai chi will give you a better balance, but it can also be very relaxing. Find a local group to practice with or take classes at a local gym or community center. You can also find classes online or DVDs that you can practice at home.

Step 2. Do weight shifts

Weight shifts are great balance exercises to start with. You do them by standing with two feet on the floor, hip-width apart. Then place all your weight on one leg and lift the other slightly off the floor. Hold the position and try to do it with good posture for 30 seconds. Repeat as often as you want.

Step 3. Try balancing on one leg

This exercise is similar to the one above, except that the lifted leg is bent back at the knee. This works on your front-back balance, while the previous one was good for your left-right balance. You have to use them in conjunction.

Part 6 of 13: Flexibility Exercises

Step 1. Try Pilates

Pilates is a series of forms and movements that sometimes use aids such as fitness balls, weights and resistance bands. This form of exercise trains muscles with the correct movement patterns that can improve balance, core strength, posture and flexibility. Find a local group to practice with or take classes at a local gym or community center. You can also find classes online or DVDs that you can practice at home.

Step 2. Try Yoga

Yoga is an Indian meditation technique and practice that has been shown to reduce stress and anxiety (thus aiding weight loss) and is very good for improving balance and flexibility. Find a local group to practice with or take classes at a local gym or community center. You can also find classes online or DVDs that you can practice at home.

Step 3. Try dancing

Different forms of dance, such as ballet, are actually high-intensity movement and can significantly improve your flexibility and coordination. Find a local group to practice with or take classes at a local gym or community center.

Step 4. Do stretches

Stretches should be done after the warm-up or workout as this will help prevent muscle strain and injury. Stretching your muscles will give you greater flexibility and can reduce the chance of strain injuries later on during other exercises.

• An easy stretch to try is a hamstring stretch. You do this by sitting, spreading your legs and then leaning forward and touching one foot at a time. The leg you are not touching may be bent.
• Another easy stretch is a butterfly stretch. You do this by sitting on the floor and pulling both ankles to your crotch, as close as you can. Try to press your knees toward the floor as you do this.
• Try a simple shoulder stretch. You do this by pulling your elbow in front of your body to the opposite shoulder. Press against your arm as you do this.
• This wall stretch helps for flexibility in the chest, shoulders, abs, hip flexors and calves. Stand facing a wall about 12 inches (30 cm) from it and extend your hands as high as you can against the wall, leaning against it with your chest and hips, keeping your feet flat on the floor.

Part 7 of 13: Exercises for Busy People

Step 1. Schedule exercise where you can

You don't have to set aside hours a day for your exercise. Everything helps, so try to fit movement into the smaller moments 'in between'. You can do squats while waiting for your food to be cooked or reheated, or do planks for a minute when you wake up. Watch and find moments during your day to get a little more active.

Step 2. Skip the seat

If you spend most of the day sitting in an office chair, you will find that you have a lot to gain from an alternative. Use a standing table or even a standing table along with a treadmill and burn calories as you work (it doesn't have to be fast, although it is more effective if it is heavier). If that's not for you, try a fitness ball instead of an office chair. Some studies have shown that these methods can help you lose more than 20 pounds per year if you are overweight.

Step 3. Stop taking the elevator

When you go to your apartment or office, ignore the elevator and take the stairs. This is very good because you can always add a floor as it becomes easier for you. Eventually you can run up the stairs as extra training.

Step 4. Get out of the car

Stop using your car if it is possible to get where you need to be on foot or by bicycle. Turn grocery shopping into a workout by walking to the store a few times a week for a small number of things. Take the bus to work and get off a few stops earlier to walk. Take the bike to work if you can. If you must take your car, park it very far from your building. This is a great way to incorporate physical activity into the day.

Part 8 of 13: Beginner's Schedule

Step 1. Walk or run for 30 minutes

This can be broken up into three sets of 10 minutes.

Step 2. Do 30 bridges

If you can, do these in one set. However, you can also break them up into 2-3 sets.

Step 3. Do planks for 1 minute

This must of course be broken. Just hold the pose for as long as you can, then rest for a while, then move on.

Step 4. Do 30 pushups

If you can, do these in one set. However, you can also break them up into 2-3 sets.

Step 5. Do 30 seated squats

Sit in a chair, stand up and repeat. You can try these squats without the chair if you have the strength and balance to do so.

Part 9 of 13: Advanced schedule

Step 1. Walk or jog for 1 hour

This can be broken up into two sets of half an hour.

Step 2. Do 50 crunches

If you can, do these in one set. However, you can also break them up into 2-3 sets.

Step 3. Do planks for 2 minutes

This must of course be broken. Just hold the pose for as long as you can, then rest for 30 seconds, then continue.

Step 4. Do 25-50 burpees

If you can, do these in one set. However, you can also break them up into 2-3 sets.

Step 5. Climb stairs for 15 minutes

This can be broken up into three sets of 5 minutes.

Part 10 of 13: Heavy schedule

Step 1. Jog or run for 1 hour

This can be broken up into two sets of half an hour.

Step 2. Do 100 sit-ups

If you can, do these in one set. However, you can also break them up into 2-3 sets.

Step 3. Do planks for 2-3 minutes

At this point you should also make variations such as the side plank and the reverse plank. Just hold the pose for as long as you can, then rest for a minute, then continue.

Step 4. Lift weights for 30-45 minutes

You should choose weights and positions based on the muscle groups you want to train. Break the hour into three sets of 20 minutes and try to train different muscle groups in each set.

Step 5. Jump rope for 30 minutes

This can be broken up into three sets of 10 minutes.

Part 11 of 13: Interval Training Schedule

Step 1. Understand interval training

Interval training is any movement at a very high intensity that you do for only a few minutes (2-3 maximum) and that you alternate with either no activity or a quiet activity. Interval training is widely regarded as one of the most effective sports programs because it takes less time and yet seems to have the same effects.

Step 2. Do a sprint walking schedule

The simplest interval training is a 400 meter sprint and then walking back to the starting point to start again.

An alternative could be to combine it with an aerobic workout. Warm up by walking slowly for five minutes, then fast for ten minutes, sprinting 400 meters, walking back 300 meters, sprinting 400 meters, walking back 300 meters (and so on for 15 minutes) and then walking quickly back to your starting point to cool down

Step 3. Apply this to your preferred activity

You can apply interval training to almost any sporting activity. Try it with cycling, swimming, lots of core exercises, and so on. Try alternating exercise on different days to make sure all your muscle groups get attention.

Part 12 of 13: Schedule for the elderly

Step 1. Spend time exercising

You should set your exercise goal at least half an hour a day. You can gradually increase this to 1 hour. However, this time can be broken up and spread throughout the day, but those pieces should not be shorter than 10 minutes. When you start out, train at least 2 days a week. Over time, you should increase your frequency to 5 days a week.

Step 2. Walk

Walking is the best thing you can do to improve your health. As mentioned above, one study found that a mix of vigorous and leisurely walking in the elderly reduced the risk of certain diseases by 20%. You can walk with your friends, relatives, or alone. If you want to walk in for convenience, you can walk around your apartment building or maybe a shopping mall. But you can also walk outside if you prefer.

Try to walk for at least half an hour a day and get to a pace that gets your heart rate up. If you don't let your body put in at least a little effort, you won't get much out of the exercise

Step 3. Do balancing exercises

As we get older, we lose a lot of our balance. This is normal. However, you'll want to work on your balance to make sure you can move without injuring yourself. Do balancing exercises to protect yourself and avoid injury.

A good, simple balancing act is to try to stand on one leg. Make sure to alternate legs and put in nearby chair to grab if necessary so you don't fall

Step 4. Do flexibility exercises

Muscles lose their elasticity over the years, which can make it difficult to move or get up if you fall. Do flexibility exercises like stretches to maintain your muscles and keep yourself safe and independent.

Step 5. Do strength exercises

Lift small 2-pound weights (more if you can). This will help you maintain strength in your hands and arms, keeping you independent for longer.

Part 13 of 13: Post-Workout Techniques

Step 1. Do cool-down exercises

Cool-down exercises, like warm-up exercises, are gentler exercises meant to easily get your body from working hard to a state of rest. Cool down by walking and (preferably) stretching for 5-10 minutes. Stretching before exercise can cause injury, but stretching after exercise, when the muscles are warm and active, will help improve their tension and flexibility.

Step 2. Get your electrolytes back and drink water

When you exercise, a number of essential nutrients are consumed by your muscles and sweated out by your body. You have to replace these nutrients, otherwise you will get injured or get sick. These nutrients, water, sodium, potassium and sugar, can be consumed in a variety of ways. You can try drinking water and eating a banana, or drinking water and eating a protein bar, and a variety of other choices. If you choose to drink a sports drink, it is best to dilute the drink in the ratio 6:1 (that is 6 parts water to 1 part drink) because they usually contain an unnecessary amount of sugar.

Step 3. Control the pain

Exercising, especially the kind that takes your body out of its comfort zone (the good kind!), can cause muscle soreness and discomfort. This is normal and a healthy sign of your body getting into shape and getting stronger. You have to control the pain. This can be done by taking paracetamol or ibuprofen or by using an ice pack.

• Intense pain that comes on quickly indicates that you have injured yourself. Consult a doctor or nurse, especially if it is severe or lasts longer than a few days.
• In any case, avoid muscle soreness by starting the training slowly, both on an individual schedule and over a longer period of time. Don't start a high-intensity program right away, but prepare yourself for that level over a few months.

Tips

• Combine training with healthy eating. Not only will this help you maintain a healthy weight, but it will also give you more energy and make you feel less sluggish during your workout.
• Listening to music while exercising can be a great way to keep you entertained and motivated. It's the Eye of the Tiger!
• It is impossible to target training for fat loss on a particular part of your body. If you want to lose belly fat, thighs, etc., you need to lose fat all over your body first. You can combine that with building strength and muscle tone in the area you want to improve.
• Consistency is the most important part of any training program. Don't expect results in a few days and don't expect results to be permanent once you stop. Exercise a few times a week and stick with it if you want to stay healthy.
• Walk your dog. Only if you have one. You can adopt one, but remember the responsibility.
• Don't go too far. Try to make it harder after about 2 weeks of training.

Warnings

• It is important to remember that each type of movement (aerobic, anaerobic, core, etc.) must be done in conjunction with the others. In this way you train your entire body, building strength and healthy muscles as well as improving your heart and circulation.
• Training is meant to make you healthier, not to make you look like someone out of a magazine. You have to remember this. Not everyone can look like a movie star. Some people will always keep a lot of mass. This can be completely normal and healthy. What's important is to make sure you feel comfortable and energized in your own body.
• It's possible to seriously injure yourself if you put too much effort on your body or stretch your muscles. Use caution and consult a doctor or trainer for advice on how to avoid injury. If you do injure yourself, see a doctor.
• Pregnant women can and should exercise. However, remember that your balance is disturbed and that your body has fewer resources to use for recovery. Be realistic and don't ask too much of yourself. You should not exercise if you have certain health conditions, a low placenta, a history of miscarriage, or a weak cervix.