{"id":204725,"date":"2025-12-28T08:06:14","date_gmt":"2025-12-28T08:06:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/204725\/"},"modified":"2025-12-28T08:06:14","modified_gmt":"2025-12-28T08:06:14","slug":"fitness-experts-agree-these-are-the-best-exercises-for-beginners","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/204725\/","title":{"rendered":"Fitness experts agree these are the best exercises for beginners"},"content":{"rendered":"

When people ask me for exercise advice as a fitness writer<\/a> and coach, my go-to line is: \u201cGo for a walk<\/a>, have an apple and lift something fairly heavy.\u201d<\/p>\n

Is this an oversimplification? Undoubtedly. But it highlights the fact that most health and fitness<\/a> benefits stem from simple activities. The problem is, simple doesn\u2019t sell, and in many cases, fitness has been overcomplicated for commercial gain. Fitness fads come and go, and through this, people are persuaded to buy all manner of expensive supplements<\/a>, exercise machines and recovery tools, all while overlooking the power of a decent sleep, regular movement and a balanced diet. <\/p>\n

This rings true among the many fitness experts I quizzed on exercising<\/a> for better health in 2025. Whether I was interviewing sport scientists, researchers, coaches, athletes or otherwise, a selection of common denominators quickly arose that are almost universally recommended to help you look, feel and function better.<\/p>\n

Below, I\u2019ve structured their insights into a six-step plan designed to take someone from minimal movement to being a competent and confident exerciser. Through this process, myriad health<\/a> benefits await, including improved heart health<\/a>, stronger bones and joints, lower risk of many chronic diseases<\/a> and increased functional capacity. In short: it is intended to help you live better for longer. <\/p>\n

The exercises experts recommend for improving health and fitness<\/p>\n

One of the biggest mistakes people make around the New Year is shooting too high with their fitness goals. The idea is admirable, but when you fall short of your lofty self-assigned targets \u2013 five gym trips per week, running 10km or losing a significant amount of weight in a few weeks, for example \u2013 your motivation inevitably wanes.<\/p>\n

As a result, the second Friday in January has been dubbed \u201cquitter\u2019s day\u201d as it is supposedly the moment when most people fall off the fitness wagon. The evidence behind this date is questionable, but the underlying idea remains relevant: most health goals fail. <\/p>\n

In an attempt to prevent this, I have structured the tips below into six steps: establishing a foundation of movement, strength training<\/a>, adding some intensity into your movement, moving in varied ways, exercise snacking and finally introducing some form of formal exercise. The steps are listed in order of importance, with step one representing the essential base of the exercise pyramid and step six being an optional but optimal inclusion for health. <\/p>\n

Each step contains expert insights and rationale behind its inclusion and benefits, followed by a digestible prescription for you to try. You do not have to follow it word for word and do all six stages \u2013 rather, the prescriptions are there to provide you with more strings to your bow when squeezing movement into a busy lifestyle. <\/p>\n

Read more: Four science-backed ways to make your daily walk even better for your health<\/a><\/p>\n

\"Regular<\/p>\n

open image in gallery<\/p>\n

Regular movement and exercise are among the best things you can do for health and longevity (Getty\/iStock)<\/p>\n

Step one: Establish a foundation of movement through walking or other lifestyle activities<\/p>\n

Consistent daily movement is different from structured exercise, requiring no specialist equipment and occurring organically during your day \u2013 for example, walking to the office or doing housework. It is also a non-negotiable component of good health.<\/p>\n

This is why experienced trainers such as Perform365<\/a> founder Dan Lawrence and Well To Lead\u2019s<\/a> Ollie Thompson include daily step counts in their prescriptions to clients. <\/p>\n

\u201cNEAT stands for non-exercise activity thermogenesis \u2013 movement outside your structured training window,\u201d says Lawrence. \u201cIt\u2019s one of the easiest levers to pull for improving energy expenditure without adding stress from more intense exercise.<\/p>\n

\u201cIt can account for a large portion of your daily calorie burn \u2013 often more than your actual workouts. People with higher NEAT tend to find fat loss easier and [weight] maintenance more sustainable, because they\u2019re burning more energy through daily movement without needing extra training sessions.\u201d<\/p>\n

Thompson adds that breaking up long sedentary periods with regular movement can \u201csupport muscle and joint health by keeping your body engaged more consistently\u201d. <\/p>\n

Researchers I have spoken to are also behind the idea that incidental movement, and walking in particular, should form the foundation of your weekly activity.<\/p>\n

\u201c[Recent studies] are showing that walking, not necessarily in particularly large volumes, is associated with large reductions in risk of all-cause mortality,\u201d says Dr Elroy Aguiar, an associate professor at The University of Alabama. <\/p>\n

\u201cFor example, a lot of these studies are showing that, for older adults, 4,000 steps per day might be associated with a lower risk of all-cause mortality. If you\u2019re moving into younger populations, that number shifts up to about 7,000 or 8,000.\u201d<\/p>\n

Prescription<\/p>\n

Where possible, make lifestyle choices that increase your daily movement levels, such as swapping the escalator for the stairs or getting off the bus one stop earlier than usual. If your average daily step count is currently below 5,000, start by aiming to accumulate 30 minutes of brisk walking per day. This, done five days per week, would see you meet the World Health Organisation\u2019s physical activity guidelines<\/a> for adults aged 19-64. From here, try to raise your daily step count to at least 7,000 steps per day. To do this, find your current daily average step count on your phone\u2019s health app, then add 10-20 per cent to this and treat that as your goal for a month. If you do this successfully, repeat this process with your new average. Continue this until you reach 7,000. <\/p>\n

Read more: The common foods that can reduce inflammation and improve heart health, according to experts<\/a><\/p>\n

\"Incidental<\/p>\n

open image in gallery<\/p>\n

Incidental daily movement such as walking should form the bedrock of your weekly activity levels (Getty\/iStock)<\/p>\n

Step two: Strength training <\/p>\n

It might surprise people to see strength training featured so highly on this list. But without fail, every expert I have spoken to in recent years has highlighted its importance for all populations. <\/p>\n

\u201cOne of the most underrated behaviours, especially for women, is strength training,\u201d says Emily Capodilupo, senior vice president of research, algorithms and data at wearable company WHOOP<\/a>. \u201cThe best thing you can do to prevent diabetes is put on lean muscle mass.\u201d<\/p>\n

Building strength and muscle will not only benefit your metabolism. It also has a transformative effect on your physical capacity, helping you live better for longer while maintaining independence as you age. <\/p>\n

\u201dAfter about age 30, you lose one per cent of your muscle mass per year if you don\u2019t actively intervene to prevent that,\u201d Capodilupo explains. \u201cWhen you think that our lifespan has increased fairly dramatically over the last 50 years, you need to be building more muscle in your twenties and thirties, and then actively sustaining it so that you can live independently in your eighties and nineties.\u201d<\/p>\n

Performed correctly, strength training will also boost joint health, bone density and more, says Dr Athalie Redwood-Brown<\/a>, a senior lecturer in sport science at Nottingham Trent University. <\/p>\n

\u201cIt\u2019s going to help with sarcopenia [age-related muscle loss], osteoporosis and rheumatoid arthritis,\u201d she says. \u201cIt\u2019s also going to improve lots of other aspects of our health such as cardiac health, mobility and lung function.\u201d<\/p>\n

Strength training is seen as intimidating by many, but it is more accessible than conventional wisdom might have you believe. It is the act of overcoming resistance, whether by lifting weights or grappling with gravity through body weight exercises. For beginners, sitting down in a chair then standing up again 10 times, without using your hands to help, is a good place to start. <\/p>\n

It doesn\u2019t have to take a huge chunk of your day either. Two 20-minute weekly strength training sessions will deliver the stimulus most people need to significantly improve how they look, feel and function, according to experienced certified strength and conditioning coach Danny Matranga<\/a>. <\/p>\n

\u201cThe average person wants the most results from the least amount of time in the gym, and I respect that \u2013 the gym isn\u2019t everybody’s happy place,\u201d he says. \u201cIf time is of the utmost importance and you want the most gains from the least number of trips to the gym, total body programmes are very effective.<\/p>\n

\u201cWhen you’re a novice, you can go into the gym and do a pushing exercise [like a press-up] and a pulling exercise [like a dumbbell row] for your upper body, something like a squat<\/a> for the front of your legs and a deadlift<\/a> for the back of your legs, and then you can walk away after four exercises having trained every single muscle in your body.<\/p>\n

\u201cFrom just two 20-minute sessions of resistance training a week, you will have better blood sugar, better bone density, better cognition and better motor control. Physically, you\u2019ll have more muscle, probably less body fat, and less pain in your joints. Aesthetically, you\u2019ll probably look way better in your clothes, and you\u2019ll see areas like your arms, thighs, glutes and tummy start to change.\u201d<\/p>\n

Prescription<\/p>\n

If you are a beginner, try Dr Redwood-Brown\u2019s four-week bodyweight workout plan<\/a>, featured in The Independent. If you have access to weights, you can then progress to Matranga\u2019s formula<\/a> to create your own full-body workouts, or follow the example in the video below. <\/p>\n

Read more: Longevity expert says this diet is more effective than Ozempic at changing the human body<\/a><\/p>\n

Step three: Introduce intensity into daily movement<\/p>\n

The amount you move is only one piece of the puzzle; the intensity of your movement also plays a key role in determining the impact it will have on your body. <\/p>\n

Intensity simply refers to how hard your body is working, and it is relative to the individual. For example, a fast run for an Olympian might provide the same stimulus for the heart and lungs as a brisk uphill walk for a beginner. For that reason, if you are new to exercise, introducing intensity to your daily movement could be as simple as picking up the pace while walking or climbing the stairs. <\/p>\n

Research points to most of the benefits of walking accumulating at a moderate-intensity or above, where your breathing rate is raised, but you can still hold a conversation without needing to take big breaks. This is equivalent to a cadence of roughly 100 steps per minute, according to Dr Aguiar. <\/p>\n

\u201cFocusing on meeting the WHO physical activity guidelines and exercising most days at a moderate-intensity or above is going to improve your blood pressure and blood glucose,\u201d he explains. \u201cOver time, it\u2019s also going to reduce your LDLs or bad cholesterol and potentially result in a change in weight or waist circumference.\u201d<\/p>\n

\u201cLight-intensity movement is good,\u201d adds leading physical activity researcher Professor Emmanuel Stamatakis<\/a> of the University of Sydney. \u201cIt is beneficial for energy expenditure and metabolic [syndrome]. But when it comes to improvements in functional capacity, and in particular cardiorespiratory fitness, you need intensity to challenge your physiology.\u201d<\/p>\n

New research<\/a> from Professor Stamatakis and his team found that every one minute of vigorous-intensity exercise \u2013 where you are breathing hard, to the point you cannot speak in full sentences \u2013 has the equivalent value of six minutes of moderate-intensity exercise for lowering your risk of cardiovascular disease. \u201cFor diabetes, it\u2019s nine times more effective, and for all-cause mortality and cancer, it\u2019s a little bit lower,\u201d he adds.<\/p>\n

Another paper he co-authored also found increased heart health perks in sedentary people who regularly walked for 10 minutes or more, compared to those who collected their steps in bouts shorter than five minutes. <\/p>\n

For this reason, a time-efficient exercise option he suggests for beginners is to do one or two daily walks at a steady but comfortable pace, each lasting 10 minutes or more. Within these, try to achieve an intensity every few minutes by picking up the pace or tackling a hill for 30-60 seconds. <\/p>\n

\u201cThe point here is to give people as many options as possible, hoping that one of them will be the option they can stick with,\u201d Professor Stamatakis says. \u201cIt\u2019s all about establishing habits \u2013 not doing things once a week or once a month.<\/p>\n

\u201cIf someone cannot do vigorous activity, or they can\u2019t integrate it into their day-to-day routine for whatever reason, what is the point of prescribing and advocating vigorous intensity? It could be that a very sedentary 70-year-old gentleman enjoys going to the park with their grandchildren or going for a slow walk with a friend and chatting \u2013 that\u2019s absolutely fine. You have to acknowledge their circumstances and support them in the best possible way to integrate activity into their days.\u201d<\/p>\n

Prescription<\/p>\n

Walk for at least 10 minutes, once or twice per day. During these walks, try to achieve a vigorous intensity by picking up the pace to roughly 130 steps per minute or more for 30-60 seconds. Do these two to four times during the walk. For vigorous-intensity periods, you could also climb stairs or walk uphill. The best formula when walking for health is a combination of high volume and high intensity, says Dr Aguiar. This would mean taking at least 7,000 steps per day, and in the process accumulating at least 30 minutes of brisk walking at a moderate-intensity or above. <\/p>\n

Read more: The small daily acts that make a real difference to your health<\/a><\/p>\n

\"Strength<\/p>\n

open image in gallery<\/p>\n

Strength training not only builds strength and muscle, but also mobility and robustness (Getty\/iStock)<\/p>\n

Step four: Move your body in a variety of ways <\/p>\n

\u201cFor tightness, range of motion and flexibility in the body, it is a case of use it or lose it,\u201d says human movement specialist and The Training Stimulus<\/a> founder Ash Grossmann. \u201cIf a position is important to you, access it regularly.\u201d<\/p>\n

If you perform a movement most days, chances are your nervous system will recognise it as important and maintain the ability to do it. If you don\u2019t do something for a while, your body may see it as surplus to requirements and slowly lose this ability. <\/p>\n

As an example, how many times do you hear about people hurting themselves when dropping in for a one-off game of five-a-side after not playing football for years, or twisting sharply towards a supermarket shelf and twinging their back? These are movements they rarely do, so their tolerance to them has dropped over time, leaving them susceptible to injury. <\/p>\n

This is why it is important to move your body in a wide variety of ways on a regular basis. Sitting at a desk all day, then sitting in a car to drive home before sitting on the sofa to unwind, is the antithesis of this \u2013 but it is a familiar routine for many. <\/p>\n

\u201cThe body is always trying to help us and be more efficient in what we ask it to do,\u201d Grossmann says. \u201cIf we are sitting behind a computer for eight, 10, 12 or 14 hours per day, in a flexed hip position [knees raised towards the chest], the body thinks that holding that hip flexed is saving us energy and therefore doing us a favour. Tight hip flexors are actually an adaptive change to the way the muscles sit.\u201d<\/p>\n

Regular movement, exposing our body and joints to a range of positions, is the natural antidote. <\/p>\n

\u201cWhen we\u2019re dealing with an adaptation from stillness, movement is the answer, so any movement is better than just being still,\u201d Grossmann continues. \u201cIn this case, we need to try and win the war by spending less time in that position and creating a business case for the body to say, \u2018Actually, I don\u2019t want you to hold tight hip flexors because I need to do things other than sit in a chair\u2019.\u201d<\/p>\n

To do this, he recommends breaking up long periods of sitting still by standing up, changing position, going for a walk or performing a few unweighted movements such as side bends and torso twists through all three planes of motion \u2013 sagittal (up, down, forward and backwards), frontal (side-to-side) and transverse (rotational).<\/p>\n

\u201cChanging your habits and spending less time sitting down will start to shift the nervous system to appreciate that the hip has functions other than just being sat down,\u201d Grossmann adds.<\/p>\n

Prescription<\/p>\n

Break up longer sedentary periods with standing, walking or even some exercise snacks<\/a> (more on this in the section below). Try to move your body through all three planes of motion most days, through movements such as side bends and rotations. Start gently. <\/p>\n

Read more: Scientists reveal the small lifestyle changes that can reduce your risk of heart disease and add 10 years to your life<\/a><\/p>\n

\"Moving<\/p>\n

open image in gallery<\/p>\n

Moving your body in varied ways can help fight joint stiffness, particularly when used to break up long stints at your desk or sitting still (Getty\/iStock)<\/p>\n

Step five: Exercise snack<\/p>\n

Exercise snacking turns up time and time again in interviews I do with top coaches and researchers. The phrase refers to bite-sized chunks of exercise you can slip into your day without impacting your wider routine \u2013 rather than having to carve out an hour for a trip to the gym or a run. <\/p>\n

Committing to this consistently can improve cardiometabolic health, particularly in physically inactive people, according to a 2025 systematic review and meta-analysis published in the Scandinavian Journal of Medicine and Science in Sports<\/a>.<\/p>\n

It is a favourite technique of Sally Gunnell, who took gold in the 400m hurdles at the 1992 Olympics and now runs a health coaching company, Life\u2019s Hurdle<\/a>. <\/p>\n

\u201cBeing consistent, even in small ways, is often more effective than sporadic intense sessions,\u201d she says. \u201cThese small daily movements help keep muscles strong and joints moving freely. They improve posture and balance, boost circulation, improve your mood and build the confidence to move more.\u201d<\/p>\n

One of the best ways to use this technique is through habit stacking \u2013 taking something you do every day and attaching an activity to it. For example, every time you boil the kettle, perform 10 squats. This way, the action becomes almost autonomous, saving you the hassle of actively deciding to exercise and removing barriers to movement. <\/p>\n

\u201cIt\u2019s not about perfection, it\u2019s about movement becoming part of your life,\u201d says Gunnell. \u201cDoing this regularly can add up to hundreds of extra strength-boosting movements each week.\u201d<\/p>\n

Prescription<\/p>\n

Identify three to five things you do daily, such as getting out of bed, brushing your teeth or switching your work computer on and off. For each one, assign 30-60 seconds of a certain bodyweight exercise, stretch or activity like fast-paced walking. Whenever you do the daily behaviour, pair it with your selected exercise. You can use our full feature on exercise snacking<\/a> if you need inspiration or ideas, or consult our list of five-minute workout<\/a> options. <\/p>\n

Read more: The science-backed exercise method that can help fight the effects of ageing<\/a><\/p>\n

\"Exercise<\/p>\n

open image in gallery<\/p>\n

Exercise snacking is a time-efficient way to incorporate more movement into a busy schedule (Getty\/iStock)<\/p>\n

Step six: Formalise exercise<\/p>\n

The scope of this final section is enormous and open-ended. If you have progressed through the steps above and reached this point, chances are you are a keen and consistent exerciser who knows what they are doing \u2013 this is where the fun really begins. <\/p>\n

It is time to experiment with different types of exercise and sports to find which ones you enjoy the most. Make these central to your exercise plans, as you will likely be far more motivated to do a fun workout than a gruelling one, and a workout you do will be infinitely more effective than one you don\u2019t. <\/p>\n

However, if you are just getting started and still want to maximise your return on investment from exercise, exercise physiologist Paul Hough<\/a> from the University of Westminster says high-intensity interval training (or HIIT) can be a good option. <\/p>\n

\u201cHIIT involves brief [anything from five seconds to four minutes] and intermittent bouts of high-intensity exercise separated by periods of rest or low-intensity exercise,\u201d he explains. \u201cIt differs from vigorous-intensity activities because the intensity cannot be sustained. HIIT has been consistently demonstrated to improve cardiovascular fitness<\/a> and glucose metabolism<\/a> among healthy adults and type 2 diabetic patients<\/a>.<\/p>\n

\u201cRecent evidence has confirmed that HIIT can be just as effective as, or even more effective than, moderate-intensity activity for improving key health measures. As a result, the UK physical activity guidelines<\/a> now recognise HIIT as a suitable exercise option for the general population.\u201d<\/p>\n

Prescription<\/p>\n

Hough says a \u201cwell-studied and popular protocol\u201d for HIIT involves alternating between one minute of hard work and one minute of recovery for 10 rounds. Depending on your fitness level, this can be done with walking, running, swimming, cycling or using exercise machines such as exercise bikes and rowing machines. More advanced exercisers could also do it with resistance-based exercises such as burpees and squats. For the hard work, assume a pace that corresponds to approximately 90 per cent of your maximal heart rate, or an eight out of 10 effort, Hough says. The light work could be walking or cycling at an easy pace, or complete rest. <\/p>\n

Read more: Do these five things daily for 90 days to see a \u2018profound difference\u2019 in your health, fitness and energy levels<\/a><\/p>\n