How to Start Exercising When You are out of Shape

The ones who remain in shape even after following an unhealthy lifestyle are blessed. But, not all of us fall in that category, right? With our busy schedules, we usually forget about maintaining a healthy lifestyle. Eating oily food, not working out, messing up the sleep schedule are giveaways of an unhealthy lifestyle. 

It isn’t easy to start anything new, but once we develop a habit, it becomes easier to maintain it. So, if you are thinking about how to start exercising when you are out of shape, here you go! We have the solution. 

Here we are with the best out of shape exercises for beginners:

Go for a walk

We usually underestimate the power of walking as an exercise to lose weight. Don’t we? Walking, however, is the simplest way to get back into working out. Start with walking around your block or taking a walk along your community pond. 

Also Read: How to Warm up Before Lifting in 10 Minutes

Then you can go ahead and make it a routine to walk around 10,000 steps a day. Once you get comfortable with walking, you can start jogging and then move to run. We bet you will find it not difficult to go for a trek after weeks of walking. Believe it or not, it is one of the best ways for beginners to lose weight fast. 

21 days walking plan for weight loss

Also Read: 10 Best Home Gym Equipment for Weight loss

Try Yoga

yoga posses for fat loss

Most people have an opinion that one cannot get in shape with yoga, and it is done to relax our mind. However, this is so not true. Yoga works wonders in getting you back in shape. While there are many yoga asanas that one can perform to lose weight, Suryanamaskar is a practice that can help you in getting back in shape faster. 

One must start by practicing at least two Suryanamaskar in a day and then keep on increasing the number as you master it. With yoga, it is crucial to eat right and sleep tight to get back in shape. We underestimate the power of a good night’s sleep while trying to lose weight. It is important to sleep 8 hours in a day to remain healthy. 

Also Read: How to Start Going to the Gym

Dance it out

It is absolutely not necessary to learn dance for this. Just keep swaying. Dance with a free mind and full power to get rid of the extra calories. Turn on the music and start a high-intensity dance session at home. If you want to learn dancing, you can tune into some dance videos on YouTube

When you feel free, dancing becomes super easy and benefits your weight loss journey even more. Many people want to know if working out 30 minutes a day enough to lose weight. Well, yes, it is! You need to be consistent in working out, and then 30 minutes a day works fine. 

Also Read: Total Gym Exercises For Lower Back Pain

Get back to your favorite sport

When we were young, we had a lot of enthusiasm to go out and play. Do we feel the same energy right now? Answer for yourself. If yes, then why not? If no, then why not try? This will help you in going back to the roots. 

You will be able to relive your childhood, and at the same time, you will be able to get back into shape. Badminton, cricket, tennis, football, or others, you might like any of them. All of them help you lose some extra pounds. It is a great deal! Try it out. 

Also Read: 10 Best Vitamins for Menopause Weight Gain

Use the stairs

It’s a pretty simple tip to get back in shape without even realizing it. Instead of using the lift or escalators, use the stairs the next time you have to go upstairs. It may be at your house or the office or the railway station. You will not even realize, and you will start noticing a change in your body. 

Well, if you want to push harder then, you can exercise on your house stairs. Go up and down 10 times, and it is one of the best exercises to get back to shape for beginners. You can also step up and down on one stair and do it for at least 100 times. This is also a fantastic exercise that can warm your body up and help you lose the extra pounds. 


swimming health benefits

There is no doubt about the fact that swimming is the best exercise to get fit. It is also one of the best exercises for out of shape seniors as it has almost nil impact on your joints. We must tell you that if you are trying to lose weight, then you must jump out of your comfort zone. 

So, don’t just follow a regular swimming schedule. Push your limits, and you will be able to see amazing results within weeks of swimming. Swimming is an ideal exercise to get back in shape for beginners as well as seniors. If you have access to the pool, go for it! If not, you can always join a swimming class, and you won’t regret it. 


Now that you are making lifestyle changes, one change that we can surely adapt to is to incorporate Detox Drinks in our routine. These will improve your metabolism and will help you flush out the toxins sooner. Also, this is an excellent option if you can’t drink plain water due to a lack of taste. There are plenty of detox drinks that you can try. You only need to select one that suits your taste and preference.


plank exercises

Practicing a plank can be a solution to eliminate excess weight and build a solid core. Follow the 30-day plank challenge to explore all possible changes in doing a plank, get rid of the extra pounds, improve your posture, and improve health. Start with practicing plank for 30 seconds and increase the time in the next 29 days to come as you master the exercise. 

Pro Tip: You can turn on music and double your workout efforts. It works. Keep a hand towel and a water bottle handy when you work out. Staying hydrated is important while working out. Also, it is essential to do light stretching after the workout. You can also indulge in a minute of meditation.

Don’t wait to start exercising when you are out of shape! Make exercising your routine. As it is said that 20 percent of the weight loss happens with exercise, and the rest 80 percent depends on your diet. Hence, it is crucial to stick to a balanced diet when trying to get back to shape.