It’s been a few years since I had a gym membership, a fitness tracker and a protein shake in each bag, but even two flights of stairs left me winded. I found out, that fitness is not the hard training once in a while. It’s about small, consistent behaviors that you CAN do.
This article is organized into 4 easy-to-digest fitness components: Movement, Food, Rest and Consistency, to make it easy for you to create a wellhealthorganic fitness plan that matches the lifestyle you lead, not the one you dream of.
Why Fitness is More than Gym Time
The majority believe that fitness is jogging or weight lifting. However, your body can’t differentiate between “workout time” and the rest of the day. The strength and energy of a person depends on the way he sleeps, his diet and how stressed he is. A holistic exercise program looks at the body as a whole, rather than just a piece of equipment that is used at the gym.
This includes 20 minutes’ walk after dinner. So go to bed early and rise! Does adequate hydration. Fitness is not a one-hour a week exercise program; it’s the total of the choices you make every day.
Real Stories: Small Changes, Big Shifts
Meera, 29, Hyderabad: Meera was always late for breakfast and came in late at 4 pm. She began to eat simple protein breakfast (eggs and oats) and walked for 20 minutes prior to work. After a couple of months, she no longer had energy problems in the afternoon and had lost 2 kg without making any other change.
Rohit, 36, Delhi: Rohit was suffering from knee pain due to his running everyday. He reduced his running time and took two strength sessions and one swim. In 5 weeks, knee pain was gone and he even improved his speed when he returned to running.
The basic message of the lesson is that there doesn’t have to be a dramatic change. There are some things that you need to change and persist with.
Key Takeaways
- Consistency beats intensity. Regularly is more important than all out occasionally.
- Mix your movement. There are different types of exercises which each serve a different purpose: cardio, strength, flexibility, and balance.
- Food fuels performance. Before and after training you need to eat the right foods to feel and recover the right way.
- Playing is a component of training. Growth and repair do not occur during the workout, but rather during periods of sleep or rest.
- Start small. 10 minutes a day vs. a 1 hour a day that you don’t do.
- Follow your feelings, not just a number. The scale is far from the most important, as are energy, mood and sleep quality.
The key concepts of an effective fitness plan: small, doable steps made over the long term.
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Four Types of Movement That Are Essential
Cardio and weight training aren’t the only elements of a complete fitness regimen. It has four types of movements, each with its own purpose for the body.
- Cardio: Activities that involve walking, cycling, swimming, jogging. Take 150 minutes of physical activity every week.
- Strength: Bodyweight squats, push ups, resistance bands or weights. Complete 2 – 3 sessions per week.
- Flexibility: Yoga, stretching or mobility drills. Just 10 minutes a day will help.
- Balance: Single leg stands or stability exercises. You don’t need to spend too much time each day.
It’s not required to have all four each day. Just remember to have each one represent itself during the week!
Nutrition to Fuel Your Fitness
No amount of exercise can replace a bad diet. Eating pre and post workout is important because it can either positively or negatively impact energy, recovery and results.
Before exercise: Consume a small amount of carbs and some protein, such as a banana and peanut butter, or one egg on a slice of toast, 30-60 minutes before exercise.
Post workout: Rebuild muscle and replenish energy stores with protein and carbs. Consider things like dal and rice, protein shake or curd and fruit.
Daily basics:
- Proteins: Egg, lentils, chicken, tofu, paneer. These are repair and build muscle.
- Fruits: Oats, brown rice, fruit, whole wheat. These are the energy that powered your workout.
- Whole fats: Nuts and seeds, olive oil, ghee. These are to support the joints and hormones.
- Water: 2–3 litres daily. This helps to maintain the proper functioning of muscles and joints.
Eating before and after training can sometimes be difficult and cause a low energy level and slower recovery, so try and keep it simple and don’t skip.
Biggest Fitness Gap is Recovery and Rest
People tend to only think about workout, and never recovery. However, your muscles do NOT gain strength when you are working out, they gain strength during rest after your workout.
Sleep 7–9 hours. It is during this period when most of the muscle repair takes place.
Get 1 or more rest days per week. Although your mind may not say so, your body requires it!
Stretch after workouts. Helps prevent soreness and helps keep you moving.
Don’t ignore pain. Soreness is OK, sharp pain is not OK, stop and check with a professional.
There is no quicker way to burn out or injure yourself than by skipping recovery and the benefit of all your previous workouts.
A 7 Day Simple Fitness Plan
- Day 1: Cardio: 20 minute brisk walk.
- Day 2: Strength: Bodyweight squats, push ups, planks.
- Day 3: Flexibility: 15 mins of stretching/yoga.
- Day 4: Cardio: 25 minute walk/cycle.
- Day 5: Strength: Resistance band/light weights.
- Day 6: ACTIVE REST: Light stretching or walking.
- Day 7: Reflection: Record your own feelings; make a plan for next week.
Do this weekly and gradually build up in time or intensity as you begin to find it comfortable.
Final Word
It’s not that you require a perfect program or a fancy gym membership to get fit. You must have a habit you will follow. To help you, choose 2 habits from the guide below, such as taking a daily walk or eating better after workouts, and commit to them for a week. That’s how wellhealthorganic fitness really works, little by little, and so little by little.
FAQs
1.What is Wellhealthorganic fitness?
It’s a holistic approach that combines regular movement, balanced nutrition, proper rest, and consistency, rather than focusing only on intense workouts.
2.How many days a week should beginners exercise?
For many novices 3-4 days per week of a combination of cardio and strength training is a good amount. This provides a sufficient amount of activity for fitness development and room for rest.
3.Is it essential to be in a gym to get fit?
Exercise with your body weight, walk, and do at-home fitness: It can happen. A gym is a great option if you need variety and equipment, but not necessary for getting started or results.
4.What is the best food for pre and post workout?
Fuel up with a light snack of carbs and protein before workouts, such as peanut butter on a banana. Once the training is over, consume more protein and carbs to replenish muscle tissue.
5.When will it pay off?
Improved energy and mood are noticed in most people within 2–3 weeks. You will see a change in your body or strength in 6-8 weeks with regular effort, depending on your level of starting and activity.
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