Need to start exercising but not sure where to begin?
Many patients and clients I’ve seen just need a little direction when it comes to starting an exercise routine. There are a lot of common questions around frequency of exercise and what exercises are best for beginners so let’s give you some direction!
There is an overwhelming amount of information available and that alone can cause confusion. Thankfully, there are a number of great exercises that you can do at home with little to no equipment. Let’s get started with two of the basics!
Click the button to watch a video that will guide you through these exercises! Hip Hinge & Squat Video
Sit To Stand
Performed every single day when you get out of bed, get up from the dining room table, or sit down on the toilet. Simply put, the sit to stand is one of the most important exercises you can do! My current clients will tell you we squat a lot and in many different ways! I like to start clients out by placing a chair up against the wall as an exercise aid. This also prevents the chair from sliding out while you work on learning the proper form.
Once the chair is in place, spread your feet about shoulder width apart, toes pointed out slightly and the back of your knees just in front of the chair. Start the exercise by reaching back for the chair seat with your hips. Think about trying to find a toilet seat in the dark – it’ll make sense when you try it!
While this may feel similar to a sit to stand, the actions are different. The hip hinge uses your hip, back, and legs to give you a strong position for lifting items off the ground. Like grocery bags or luggage for example. All of my clients receive some version of these exercises since they are so paramount to every day life.
Form for this exercise is similar to the squat; place your feet shoulder width apart, toes pointed out slightly. Reach back with the hips and bend the knees slightly until you are able to grasp the item you are lifting. Keeping your midsection flexed and tight, squeeze your butt to stand back up tall.
Are you making this common error?
Knees coming forward- If you have knee pain during either of these exercises, keep an eye on what your knees are doing. Do they come forward and over your toes? During the sit to stand think about trying to keep the back of your knees close the chair seat.
When hip hinging, think about reaching back with hips back and not just dropping your hips straight down. These simple adjustments will use your glutes more and take pressure off of your knees. The video will walk you through a nice progression to help ensure you’re keeping your form correct.
How Often and How Much Should You Do?
If you haven’t exercised in a while, that’s ok! Just getting started is the hardest part so there won’t be a lot of sets and repetitions to complete. Just getting in the habit of exercise and moving a little bit more is our goal.
To start, perform 2 sets of 10 repetitions for each exercise 3-4 times per week. It’s easy to add in a single set when you sit down or need to stand up to eat. Next time you stand up from the dining room table, sit back down and complete a set of 10. It’s that easy!
Once 2 sets feels pretty easy, add in a third set. After you’re feeling comfortable with a third set, increase the repetitions to 15. Progressing further, move up to 4 sets of 15, and aim for 4 days per week. This process may take many weeks so be patient! Hold off on any progressions if your muscle soreness lingers for more than a couple of days.
If you have any questions about the exercises you are welcome to reach out or schedule a free consultation to have me check your form. I would love to meet you and there’s never a sales pitch with reaching out, I just genuinely want to make sure you’re moving pain free!