EXERCISE ZONE : FOR BEGINNERS

Why You Should Always Check with Your GP Before Starting or Increasing Exercise Identify underlying health conditions – A GP can screen for hidden issues (e.g., heart problems, high blood pressure, diabetes) that may affect safe exercise. Medication considerations – Some medicines interact with physical activity and may require adjustments. Personalized advice – Your GP can recommend the safest type and level of exercise for your individual health needs. Injury prevention – Medical guidance

Describe your image

Describe your image

Getting Started with Couch to 5K? Remember These Steps Check in with your GP first. Share your activity history and any health concerns. Mention that you’d like to begin the NHS Couch to 5K plan or a similar programme. Do a self-assessment. Ask: Can I walk for 15 minutes without feeling breathless or uncomfortable? This is a practical benchmark to share. Bring your notes to your GP. Share symptoms, concerns, kit plans, and your goal to start C25K. Ask key questions during your appointment

10 Tips for Building Resilience in Exercise (Beginners Edition) Start Small, Build Gradually Begin with short, manageable workouts (e.g., 10–15 minutes). Consistency is more important than intensity when starting out. Set Realistic Goals Focus on achievable milestones (like walking 3 times a week or completing Week 1 of Couch to 5K) rather than perfection. Listen to Your Body Understand the difference between healthy muscle soreness and pain that signals injury. Rest when needed. Prioritise

Top 10 Tips to Improve Flexibility Warm Up First Stretching cold muscles can lead to injury. Do 5–10 minutes of light cardio (e.g., brisk walking, jogging on the spot) before stretching. Stretch Consistently Aim for short stretching sessions (10–15 minutes) at least 3–4 times per week. Consistency is key to lasting improvement. Hold, Don’t Bounce Use static stretches — hold each stretch for 20–30 seconds. Avoid “bouncing,” which can strain muscles. Work Both Sides Stretch evenly (left/right,

20 Tips to Improve Technique in Key Exercises ✅ Squats Feet hip- to shoulder-width apart – Too narrow or too wide can throw off balance. Keep knees tracking over toes – Avoid knees caving inwards. Chest up, back neutral – Prevents rounding and protects your spine. Go to your depth – Aim for thighs parallel, but don’t force range if mobility limits you. Distribute weight evenly – Press through heels and midfoot, not just toes. ✅ Push-Ups Hands just wider than shoulders – Keeps chest and tr