Blogging, Blogging Challenge, Fitness, Lifestyle

5 Simple Fitness exercises for beginners for improved physical health

The personality of a person is a mirror of the perfect balance between his inner and outer self. A positive personality is often coupled with a desirable attitude and generates an inviting vibe that’s hard to miss. A happy and contented soul is candidly reflected through a person’s eyes, smile, and easy demeanour. This self-assuredness comes from the combination of a person’s physical, mental, and emotional health; something that most people yearn for. With practice, however, nothing is beyond our reach. Everything starts with the right guidance and baby steps in the right direction. As someone who has gone through a rigorous weight loss transformation, I can daresay that my sustainable ideas about stepping into fitness and developing better mental health come with experience.

Simple Fitness exercises for beginners for improved physical health_avibrantpalette

Through this post, I’m introducing my readers to some simple fitness exercises that can be incorporated into your daily routine. They don’t need any fancy equipment and are super effective when done regularly. Before we begin, I would like to emphasise a few things:

  • Please invest in a pair of good sports shoes and comfortable sportswear. They’re important to avoid injuries, accidents and allow you to move freely. 
  • A Yoga mat is necessary when you lie down while working out or post it for cooling down, so do have one at home. You must perform breathing exercises on it too.
  • If possible, plan your workouts around the same time every day. That way your body gets enough rest and is ready for what’s coming.
  • Keep a water bottle handy. Irrespective of the season or place, sweating during workouts will make you thirsty. Also, don’t gulp it down at once. Take small sips.

Now that we’re all dressed and ready to sock up, let’s check out these simple fitness exercises. You may find some too easy or slightly challenging but do hang on. Remember, start slow and keep it sustainable.


Walking is one of the cheapest, easiest but also most underrated exercises. Walking is a form of cardio workout and has amazing benefits for your overall fitness. It leads to better heart health and relieves you from problems like stiffness in joints and muscular pain. Walking regularly can work wonders in managing your stress levels and improving your quality of sleep. It allows you to feel your heartbeat closely, introspect, collect your thoughts, and spend some much-deserved me-time. Aim to walk for at least 30 minutes every day and then increase it slowly.

Tip: Try not plugging on your headphones when you step out or talking incessantly with people while you’re walking. Use this time to gain calm, peace, and control. Don’t share it with anyone.

Jumping Jacks

Remember those Physical Training hours in school when we had fun goofing around doing jumping jacks, skipping, langdi, and whatnot? We might not realise it now but those exercises went a long way in helping us gain stamina, agility, and good mental health. Jumping jacks are a great form of full-body exercise and lead to better muscle strength, balance, and coordination. They also support weight loss. So, if you’re planning to lose or even maintain, make them a part of your fitness routine. Pick somewhere between 30-50 jumping jacks a day to begin with.

Tip: You can try different variations of jumping jacks to keep them fun and interesting. Try doing them in front of a big mirror so you can check and adjust your form and posture.


Squats are to workouts what proteins are to food. Good muscle strength is crucial to perform any kind of exercise and squats are important in developing it. They help in improving your lower body strength, burn calories and aid weight loss. Squats lead to better flexibility and mobility while allowing you to jump and run faster. Beginners may feel pain in their thighs and buttocks at first but do egg on. Start with 2-3 sets of 10-20 squats and increase as you go along. You’ll be amazed at how toned your lower body will feel over time!

Tip: Ensure that your forms are right for the best results. If you’re comfortable and up for it, consider performing squats with weights like plates, kettlebells, or dumbbells.


People lose weight but struggle to lose fat, especially around their waist and abdomen. While fat loss is not a spot-reduction process, crunches specifically help in toning and strengthening your core muscles leading to flatter abs. Crunches work on your abdominal, and lower back muscles, and obliques. They help in improving your posture as well. In combination with a cardio workout, they’re an excellent way to burn calories. You can start with 2-3 sets of 10-15 crunches a day and then add more.

Tip: Crunches are the most versatile of all workouts. Standing, sitting, or lying down, all of them are quite effective. You can also try some partner workouts for fun.


Plank is a wonderful workout that’s followed by professional athletes, boxers, and players and has its base in Yoga as well. It is used in transitional poses as well as in combination with crunches for better results. It is a great way to strengthen your core abdominal and lower back muscles, and hips. It helps in improving metabolism and body flexibility. Plank helps in reducing backache since it aligns all vertebrae in a line. Beginners may struggle a bit in the beginning but a 30-second hold is good enough to begin with.

Tip: Full plank is easier while half and side planks are a tad difficult to perform. A shiver in your core area means you’re doing it right. Practice regularly to increase your hold time.

I’m often asked about the source of my motivation and how I managed to stay upbeat through the hard days. Considering that I’ve never been a sportsperson and never ran before in my life, my fitness is proof that we all have that ability in us. Don’t make it about losing weight or looking good. Every successful workout fills you with a feeling of immense pride and satisfaction which shows in the form of a winning glow on your face. Isn’t all that effort worth getting a new charismatic personality? Begin your fitness journey today. If you need any help or just want to chat, ping me anytime.

This post is a part of Wellness Hour Blog Hop by Rakhi Jayashankar and Swarnali Nath

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22 thoughts on “5 Simple Fitness exercises for beginners for improved physical health

  1. Out of the above list I seem to be self-motivated to only walk by myself. If I try anything else, I do it for a week and that’s it. So now I make sure I go walk at least for 45 minutes unless I’m on holiday! But I think I should try walking on a holiday too! Hmmmm…

  2. A very informative post which will actually guide many of us in bringing fitness in life. Well these days my biggest fitness coach is my son after whom I need to run all day besides managing multiple tasks professionally and personally. Good sports shoes is something I am actually lacking and know I swear to make the next purchase of a good quality sport shoe. Thank you for letting us know about these simple fitness exercise.

  3. Most days I try to walk without headphones in the park and listen to the sound of birds. It’s very soothing. I agree that investing in good shoes and exercise gear matters as it leaves you more comfortable. And fitness is really needed for we need the body till the end of our lives. The exercises you have shared are easy and effective

  4. Your post is a fantastic guide for beginners seeking to enhance their physical health. The way you’ve presented each exercise is not only informative but also motivational. Your personal experiences add authenticity and make it relatable. Your practical tips and emphasis on gradual progress make it less daunting for newcomers. Fantastic work! As for my fitness journey, I’ve found incorporating brisk walks and squats to be rejuvenating and effective.

  5. Such an inspiring post. I can relate to your journey, as I’ve also been on a fitness transformation path. Recently, I’ve taken a two-month break from exercising and going to the gym. Your post is a timely reminder of the importance of starting again and how every step, no matter how small, contributes to building a healthier and more confident version of ourselves. Thanks for sharing your experience and offering your support to others on their own fitness journeys.

  6. I have been following your fitness journey for quite some time now Varsha, and I think you are one of the best people to give guidance about small steps to physical fitness. Out of these, I avoid jumping jacks because of some old injuries to my spine but I can say that I have benefited from all of these exercises. There is no age to start on a fitness journey, when you start, you will reap the benefits.

  7. Your post beautifully captures the essence of how fitness and a positive personality are intertwined. Your personal journey and experience provide a relatable perspective that encourages readers to embark on their own path towards improved physical and mental well-being.
    The inclusion of practical tips, like investing in proper sports gear and planning workouts around the same time each day, adds a layer of practicality to your guidance. It ensures that readers are well-prepared and motivated to incorporate these exercises into their daily routine.
    Your emphasis on starting slow, focusing on sustainability, and the importance of intrinsic motivation rather than just external factors like weight loss or appearance, is truly inspiring. It’s evident that you’re not only sharing fitness exercises but also instilling a mindset that promotes long-term well-being.
    The choice of exercises you’ve highlighted, from walking and jumping jacks to squats and planks, covers a diverse range that can cater to various fitness levels. The detailed explanations and tips for each exercise make it easy for beginners to understand and follow.
    Your journey from a non-sportsperson to achieving fitness showcases that transformation is possible with dedication and consistent effort. The positive energy and encouragement you exude in this post are infectious and undoubtedly motivate readers to take that first step towards a healthier, more positive lifestyle.
    I do not know about others, but I am going to take my exercise routines very seriously…. hope to share my makeover by the end of the year. 🙂

  8. I have seen your fitness journey and the marathons you do are commendable. I completely agree with you that investing in a good quality shoe is very important to start and continue the fitness journey.

  9. Great post Varsha. and you have suggested great exercise options for beginners. as per my experience, walking is best for everyone. it involves low to no risk of injury and if we do it persistently, it gives good results in improving our fitness.

  10. Thanks for this post. Most people dread workout but don’t realise that workouts can be simple and fun. And like you’ve mentioned a good workout gives a good high. We must neve ignore the importance of some kind of workout in our daily schedule.

  11. Appreciate you sharing these simple but easy to do exercises. It only shows keeping your body fit doesn’t really need much effort but only need the motivation from yourself.

  12. Walking and simple yoga are my favourite. Your suggestions are great for beginners. Nowadays it is really important to follow a fitness routine and its never too late to take care of our health.

  13. These exercises are so very simple for anyone to start off. Also you letting us know that not being a sportsperson you were able to consistently do it. I’m sure that this is going to help a lot of people like me who still take time to think when to start. Thanks for sharing this

  14. You have listed some excellent beginner level workouts. Walking is the best exercise for those who want low impact. I always ask my joint patients to continue walking. Jumping jacks are great for healthier persons who can handle impact. I personally am scared of squats.

  15. This is a motivation post especially for me, I keep on looking for the motivation to walk and to exercise in my daily routine.
    But must follow these points to keep themselves Active physically.

  16. “Exercising means weightloss ” well that’s was people around me thinks. Well yes of course we can regulate our weight and managing health becomes easier with exercise but our other aspects of wellness like what you have mentioned here and explained them so beautifully. I feel good after exercising and that is more than enough for me to continue the same but, now after reading your post now I am gonna be more regular with my exercise. Thank you so much for such amazing post🙂

  17. Fitness is the ultimate goal. But for living fit ans fine we shouldn’t torture our body, I see many people do this. As you have mentioned here, some easy and simple ways to take care of our health and include fitness as a crucial part of daily life, it’s really great to grow these healthy habits. Thanks for this informative post, Varsh. Thank you for joining us and making this blog hop successful. Grateful for your contribution and participation in the wellness hour blog hop. Means a lot. Gratitude.

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