Starting an exercise routine is one of the most impactful steps you can take for your health. However, the guidance you follow plays a significant role in your success. Generic advice, even when given with good intentions, can sometimes do more harm than good. Let me share a recent experience that highlights why tailored exercise recommendations are so important—and how you can set yourself up for success.
A Doctor’s Advice: Good Intentions, Flawed Execution
During a recent physical, my doctor recommended a seven-minute daily workout. His idea was straightforward: perform seven exercises for one minute each. While this advice might seem practical, the exercises themselves—planks, plank jacks, and V-ups—were far too advanced for the average person, especially beginners.
Let’s consider a hypothetical patient: a 60-year-old woman, 50 pounds overweight, and new to exercise. She’s likely to find even a one-minute plank challenging, let alone performing plank jacks or V-ups in quick succession. This routine would not only be overwhelming but could also increase her risk of injury or cause her to feel defeated before making meaningful progress.
While the doctor’s intentions were good—encouraging movement and activity—the advice failed to consider individual capability, fitness level, or potential limitations.
Why One-Size-Fits-All Advice Doesn’t Work
Exercise isn’t one-size-fits-all. It must be tailored to an individual’s age, weight, experience, and goals. When generic advice like this is given, it can unintentionally discourage people from trying, especially if they feel the exercises are too hard or lead to pain or discomfort.
For beginners, it’s critical to start with exercises that build confidence and establish consistency. Overwhelming someone with a challenging routine increases the likelihood of failure, which can erode their motivation to keep going.
A Better Way to Start: Simple and Sustainable
If you’re new to exercise, simplicity is key. Start with movements that are easy to learn, safe to perform, and scalable as you progress. Here’s an example of a five-minute workout that anyone can do at home without equipment:
- 10 Bodyweight Squats – A basic movement to strengthen your lower body.
- 20-Second Plank Hold – Modify by elevating your hands on a sturdy surface if needed.
- Push-Ups – Perform on your knees or with hands elevated to make them more manageable.
- 10 Crunches – A core exercise that’s accessible for most beginners.
- 10 High Knees Per Leg – March in place to elevate your heart rate.
Perform as many rounds as possible in five minutes. Whether you complete one or four rounds, the focus is on consistency. Over time, you can increase the duration, add rounds, or progress to more advanced variations.
The Myth of Spot Reduction
One of the flawed premises of the seven-minute workout was the focus on core exercises to reduce belly fat. This plays into the common misconception that doing abdominal exercises will shrink your midsection. In reality, spot reduction is a myth. You cannot target fat loss in specific areas through exercise.
Reducing body fat, especially around the midsection, requires a combination of:
- Dietary Changes: A calorie-controlled, nutrient-dense diet is essential.
- Regular Strength Training: Builds muscle, which boosts metabolism.
- Daily Movement: Activities like walking increase overall calorie burn.
- Adequate Sleep: Supports recovery and improves decision-making around food and exercise.
While core exercises strengthen the muscles in your midsection, they don’t directly reduce the fat covering them. Diet and overall activity level are far more influential in achieving this goal.
How Fitness Professionals Can Help
Doctors, while knowledgeable about health, are not always equipped to prescribe exercise routines. Fitness professionals, on the other hand, are trained to assess individual capabilities and design programs that meet people where they are.
For example, a trainer might create a beginner-friendly routine like the one outlined above. They can also help progress the plan over time, gradually increasing intensity and complexity as the individual becomes stronger and more confident.
If you’re new to exercise or unsure where to start, consulting a fitness professional can make all the difference. They’ll ensure you’re working safely and effectively toward your goals.
The Power of Starting Small
The most challenging part of any fitness journey is getting started. Moving from doing nothing to doing something is a monumental leap. But once you begin, it becomes easier to build momentum and progress.
If you or someone you know feels overwhelmed by exercise, start with something small and manageable, like a five-minute routine. This initial step can lead to life-changing habits over time.
Remember, consistency is key. You don’t need to be perfect; you just need to keep showing up. And if you ever feel unsure, seek out guidance from a professional who can help you create a plan that works for you.
