There are many reasons why physical activity is good for you, such as keeping your heart healthy, improving your joint and bone health as you age, and losing weight as you begin to burn calories.
The WEll-Being Fitness Program
Physical activity also has a huge potential for improving your emotional well-being
by improving your self-esteem and reducing stress and anxiety.
Sometimes the hard part in getting active is knowing where to begin, and we’ve taken care of that for you by assembling a series of at-home activities — for beginners to advanced fitness levels — that are designed to help you safely begin a fitness routine. As you start getting stronger and feeling better, you can start doing more by adding more challenging exercises to your routine.
The key is to commit and stick with it! Do something every day for 30 days — even if it’s for 10 minutes, and soon, you will find yourself wanting to do more!
How It Works
We’ve assembled a series of exercise routines for those who need to start at the beginning, for those who may need to jump-start their fitness at an intermediate level, and an advanced level for those who are looking for something a bit more challenging.
Tips for getting started.
- Decide what level of fitness you are (beginner, intermediate, advanced), and get acclimated to the exercises in that section by watching the videos.
- For some exercises, you may need a chair for support.
- You may want to use a yoga mat to ensure your comfort and stability, but it isn’t necessary.
- Before you begin any of the activities, be sure to stretch and become focused by following the stretching videos first.
- Each exercise is designed to last from 30 to 45 seconds. Take each activity at your own pace, then increase your intensity as you begin to build more flexibility and strength. This may include doing each exercise up to three times or more. Counting the seconds out loud or to yourself is a great way to stay focused and mindful of what you’re doing.
- Work through each exercise at least one time. As you begin building strength and flexibility, work to do each exercise up to three times.
- When you feel ready to move up to the next level, take your time and get acclimated to the exercises to help limit any potential injuries.
How to Do It
- Each section features videos for building strength and cardio endurance to give you a full-body workout.
- Each video shows you the proper form to perform each exercise safely.
- Try to do each exercise for at least 30 seconds, and work your way up to doing each exercise longer (up to one minute).
- When you feel comfortable doing so, work through each exercise up to three times.
- You can also focus on one muscle group, such as your core, or you can incorporate exercises from each level.
- These exercises are designed so that you can do them every day. If you feel you need more time to build up your strength and endurance, you can do these every other day until you feel yourself getting stronger.
- We’ve assembled different lists of workouts at each level, so you can have different routines to help you get focused and maximize your time.
Daiva has been a certified personal trainer for over 12 years, and she owns and operates Utopia Fitness in Lewisville, N.C.
For the Certus WEll Being Program, she has put together a series of at-home fitness programs for people of all fitness levels — beginner, intermediate, and advanced — and she went above and beyond in creating the programs available here.
Let’s Get To Work!
Get a good stretch in to loosen up your muscles and maximize your workout.
Stretching well before exercises is a good way to get focused while preventing injury.
Designed for those who may be sedentary or do not have much experience exercising.
If you walk regularly, are somewhat active around your home and are otherwise in good physical health, you may want to start here. If the exercises prove to be too strenuous, move to the Beginner section.
This section is designed for those who are looking for a challenge. These exercises are not to be taken lightly, so if you feel it’s too much, stop and try going to the Intermediate section, and work your way up to this level.
Resistance bands are a great way to build strength and endurance without the needs for weights.
We have bands with three different resistance levels available for purchase at our office for $10.