{"id":494,"date":"2025-11-10T10:34:51","date_gmt":"2025-11-10T10:34:51","guid":{"rendered":"http:\/\/slimmingworld.wpenginepowered.com\/?p=494"},"modified":"2025-11-10T10:38:42","modified_gmt":"2025-11-10T10:38:42","slug":"fitness-tips-exercise-for-beginners","status":"publish","type":"post","link":"https:\/\/www.slimmingworld.co.uk\/blog\/fitness-tips-exercise-for-beginners\/","title":{"rendered":"Fitness tips: Activity for beginners"},"content":{"rendered":"\n<p>If you\u2019re completely new to activity, or it\u2019s been a while, it can feel a little bit scary. What\u2019s brilliant about <a href=\"https:\/\/slimmingworld.co.uk\/blog\/what-is-body-magic\/\" data-type=\"post\" data-id=\"512\">Slimming World\u2019s active lifestyle programme<\/a> is that it\u2019s all about moving at your own pace \u2013 the most important thing is just getting going! These beginner&#8217;s tips will get you started with safe, steady activity sessions that, alongside the Slimming World eating plan, can help to supercharge your slimming progress.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.slimmingworld.co.uk\/group-or-online-membership\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"122\" src=\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2025\/10\/SmallCTA-BelieveInASWChristmas25-SlimmingWorldBlog.jpg\" alt=\"Believe in a Slimming World Christmas - Join in the festive fun\" class=\"wp-image-14363\"\/><\/a><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Get an MOT<\/strong><\/h2>\n\n\n\n<p>If it\u2019s been a long time since you were last active, you feel like you\u2019re very unfit, you have a health condition or you&#8217;re planning on trying something quite strenuous for the first time, then getting the thumbs up from your GP is a good idea.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Warm up<\/strong><\/h2>\n\n\n\n<p>Adding five minutes before your activity to warm up will help to prevent injury. You\u2019ll find a good example of a warm-up, with video, <a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/how-to-warm-up-before-exercising\/\">here<\/a>. And don\u2019t forget to cool down with some <a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/how-to-stretch-after-exercising\/\">gentle stretches<\/a>, too.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Start slowly<\/strong><\/h2>\n\n\n\n<p>When starting any type of fitness routine, taking things at a gentle pace is the smartest approach. You could begin with low-impact activities like cycling, walking, beginners\u2019 yoga or some <a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/easy-low-impact-exercises\/\">easy home exercises<\/a>. Heading to your local pool is excellent for exercise newbies, as the water supports your weight and reduces stress to the joints and muscles. While it provides a lovely low impact way to exercise, water also provides more resistance than air \u2013 so your muscles are actually getting a better workout, without it feeling too strenuous.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.slimmingworld.co.uk\/blog\/join-slimming-worlds-30-day-strength-challenge\/\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2025\/08\/Body-StrengthChallenge25_SlimmingWorldBlog.jpg\" alt=\"Slimming World's 30-day strength challenge checklist\" class=\"wp-image-13634\"\/><\/a><\/figure><\/div>\n\n\n<p><strong><a href=\"https:\/\/www.slimmingworld.co.uk\/blog\/join-slimming-worlds-30-day-strength-challenge\/\">Join in with our 30-day strength challenge<\/a><\/strong><\/p>\n\n\n\n<p><strong>Slimming World members will find a wealth of information about getting started with activity in the <a href=\"https:\/\/member.slimmingworld.co.uk\/body-magic-essentials\">Body Magic essentials hub<\/a> on the member-exclusive website.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Try before you buy<\/strong><\/h2>\n\n\n\n<p>Finding something that you enjoy is the key to sticking to a new activity \u2013 and trying lots of different things will help you to discover what floats your boat. A quick search online will throw up an endless variety of workouts, from simple circuits and dance sessions to floor exercises and much more.&nbsp;<\/p>\n\n\n\n<p>If you&#8217;re a Slimming World member, you&#8217;ll have access to more than 90 activity videos on the app and website. With workouts to suit all abilities, covering dance, cardio, strength, and balance and flexibility, there&#8217;s something for everyone!<\/p>\n\n\n\n<figure><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/5245389806001\/default_default\/index.html?videoId=6303694087001\" allowfullscreen=\"\" allow=\"encrypted-media\" width=\"900\" height=\"390\"><\/iframe><\/figure>\n\n\n\n<p><a href=\"https:\/\/www.slimmingworld.co.uk\/blog\/move-slimming-world-activity-videos\/\"><strong>Find out more about the Slimming World activity video collection<\/strong><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Comfort is key<\/strong><\/h2>\n\n\n\n<p>Whatever activity you\u2019re planning to try, it&#8217;s important that you feel comfortable. A basic outfit of leggings or jogging bottoms, a T-shirt and supportive trainers will see you through lots of activities, like jogging and home workouts. If you fancy hiking or running on rough terrain, though, the right footwear is vital. There&#8217;s no need to splash out on anything fancy or expensive \u2013 feeling comfortable is the main thing.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.slimmingworld.co.uk\/what-happens-in-group\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"122\" src=\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2025\/01\/GetRealSupport-SmallCTA_SlimmingWorldBlog2.jpg\" alt=\"get real support - small CTA\" class=\"wp-image-11411\"\/><\/a><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Think outside the box<\/strong><\/h2>\n\n\n\n<p>If jogging, cycling or full-body workouts aren\u2019t your thing, there are so many different ways to get active that there\u2019s bound to be something with your name on it. Dog walking, hill hiking, ballet, boxing, skating, trampolining\u2026 the list goes on! Whether you love the great outdoors or prefer to be at home, like to buddy up or would rather go solo, there\u2019s something to suit everyone.<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.slimmingworld.co.uk\/blog\/body-magic-challenge-checklist\/\">See how many activity challenges you can tick off<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Set small goals<\/strong><\/h2>\n\n\n\n<p>Although it\u2019s great to have something to aim for, setting really ambitious targets can sometimes be counterproductive. If you feel like you\u2019re not progressing as quickly or as well as you\u2019d like, a big end goal can forever seem out of your grasp \u2013 which will quickly become frustrating and demotivating.&nbsp;<\/p>\n\n\n\n<p>Try taking little steps towards the end goal of a fitter, healthier you. Each time you hit one of these small targets, your sense of achievement will spur you on to the next one.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.slimmingworld.co.uk\/blog\/walk-the-world-steps-challenge\/\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2025\/05\/Walktheworld-blogbody-px.jpg\" alt=\"\" class=\"wp-image-12811\"\/><\/a><\/figure><\/div>\n\n\n<p><strong><a href=\"https:\/\/www.slimmingworld.co.uk\/blog\/walk-the-world-steps-challenge\/\">Join in with our Walk the World steps challenge<\/a><\/strong><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.slimmingworld.co.uk\/group-or-online-membership\">Slimming World members<\/a> can work towards Bronze, Silver, Gold and Platinum activity awards, which will take you through different levels of fitness and reward you for your efforts\u00a0<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Stay hydrated<\/strong><\/h2>\n\n\n\n<p>It\u2019s simple stuff and it\u2019s essential during exercise. If you\u2019re new to an activity it can be difficult to know how much you need to drink. NHS advice is to ensure that you start any exercise session \u2018well hydrated\u2019. This means drinking 6-8 mugs or glasses of fluid per day. The amount that you\u2019ll need to drink during and after your workout will depend on how much you sweat, and will vary from person to person, but your thirst is a good barometer.&nbsp;<\/p>\n\n\n\n<figure><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/5245389806001\/default_default\/index.html?videoId=6310059637112\" allowfullscreen=\"\" allow=\"encrypted-media\" width=\"960\" height=\"540\"><\/iframe><\/figure>\n\n\n\n<p><strong><a href=\"https:\/\/www.slimmingworld.co.uk\/blog\/hot-tips-for-staying-hydrated\/\">Hot tips for staying hydrated<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Think about food<\/strong><\/h2>\n\n\n\n<p>A healthy, balanced diet is important, no matter what your activity levels, and the brilliant thing about our healthy eating plan, <a href=\"https:\/\/www.slimmingworld.co.uk\/blog\/the-science-behind-food-optimising\/\">Food Optimising<\/a>, is that no food groups are excluded. While some diets encourage you to cut carbs to lose weight, this food group is actually an essential source of energy that you need to fuel your move-more routine. With Slimming World, carbs \u2013 including pasta, rice and potatoes \u2013 are Free Foods, so you can eat as much of them as you like to satisfy your appetite! Protein is also vital for repairing and building muscle \u2013 again, lean meat, poultry, fish, eggs, meat replacements and many other good sources of protein are completely Free.\u00a0<\/p>\n\n\n\n<p>The NHS suggests having a light snack which contains some protein, and which is high in carbohydrates and low in fat, an hour before exercising if you feel that you need to. Quick-to-digest snacks like porridge, fruit (bananas are good!) or fat-free natural yogurt are great.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/slimmingworldkitchen.co.uk\/\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"115\" src=\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2024\/06\/SWKitchen-Small-CTA-Opt1.jpg\" alt=\"Slimming World Kitchen - Food Optimising delivered!\" class=\"wp-image-8816\"\/><\/a><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Ask the experts<\/strong><\/h2>\n\n\n\n<p>If you decide to join a gym or sign up to a class, activity or sports club, make use of the instructor. They\u2019ll help ensure that you\u2019re doing things correctly and using the right equipment for the results you want. If you prefer to work out alone, <a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/\">the NHS Live Well website<\/a> is a fantastic resource for tips, quick workouts and exercise guides.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Plan it in<\/h2>\n\n\n\n<p>Consistency is key with exercise, so getting into a routine is the way forward. Our active lifestyle programme is about finding an activity that you enjoy and doing it a bit more often until it becomes a healthy habit you\u2019ll stick to for life. Setting aside Thursday evenings for Pilates or arranging to meet a friend for a brisk Saturday walk should make your more active lifestyle easier to stick to.<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.slimmingworld.co.uk\/group-or-online-membership\">Slimming World members<\/a> get access to a handy online Planner to help plan and record activity and work towards activity awards<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Listen to your body<\/strong><\/h2>\n\n\n\n<p>This is important, no matter what your level of fitness \u2013 if you\u2019re just starting out, though, listening to your body can be tricky to master. A slow and steady approach will help you to discover what\u2019s normal and comfortable for you. You should never push yourself so far that you\u2019re at risk of injury or illness.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Just do it!<\/strong><\/h2>\n\n\n\n<p>It can be really easy to talk ourselves out of exercise, especially if it\u2019s outside of our comfort zone. Upping our activity levels doesn\u2019t have to take a lot of planning and preparation. Sometimes, the very best tip is to just get started! A brisk walk around the block, a jog in the park or some simple body weight sets can be done with next to no notice. And even jobs in the house, like cleaning or washing the car count, as long as they raise our heart rate and get us feeling warmer \u2013 so make the most of your motivation when you feel it. You\u2019ll soon be moving on from being a beginner to an activity pro!<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.slimmingworld.co.uk\/group-or-online-membership\">Join Slimming World<\/a> to find out more about our active lifestyle programme and our activity awards.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/www.slimmingworld.co.uk\/group-or-online-membership\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"475\" src=\"https:\/\/www.slimmingworld.co.uk\/wp-content\/uploads\/2025\/10\/LargeCTA-BelieveInASWChristmas25-SlimmingWorldBlog.jpg\" alt=\"Believe in a Slimming World Christmas - Join in the festive fun. Count down to Christmas with delicious food and drink \u2013 and still get the weight loss you want! Come along to group or join our digital service and find everything you need to slim through the season.\" class=\"wp-image-14364\" style=\"object-fit:cover;width:500px;height:500px\"\/><\/a><\/figure><\/div>\n\n\n<p><\/p>\n\n\n    <section class=\"block-embedded-widget-area alignwide\">\n        \t\t\t<section id=\"mm-newsletter-widget-3\" class=\"widget mm-newsletter-widget\">\t\n\t\t<div id=\"mm-newsletter-widget\" class=\"mm-newsletter-widget-form\" data-thanks_page=\"0\" data-thanks_page_url=\"\" data-thanks_page_new_window=\"0\">\n            <div class=\"wrapper\">\n                <aside>\n                    <header>\n                        <h2>Free 7-day eating plan<\/h4>\n                    <\/header>\n                    <p>You&#8217;ll also get our email newsletter with recipes, inspiration and exciting special offers<\/p>\n                <\/aside>\n\n                <div class=\"form-wrapper\">\n                    <form action=\"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/posts\/494\" method=\"post\" id=\"newsletter-form\">\n\n                        <fieldset>\n                            <label class=\"input-label\">First name<\/label>\n                            <input type=\"text\" name=\"firstName\" placeholder=\"Enter your first name\" title=\"Enter your first name\" required>\n                        <\/fieldset>\n\n                        <fieldset>\n                            <label class=\"input-label\">Email address<\/label>\n                            <input type=\"email\" name=\"email\" placeholder=\"Enter your email address\" title=\"Enter your email address\" required>\n                        <\/fieldset>\n\n                        <fieldset>\n                                                            <div class=\"input-radio\">\n                                    <input id=\"classic-menu\" class=\"classic-menu\" type=\"radio\" name=\"menuType\" value=\"Classic\" checked>\n                                    <label for=\"classic-menu\">\n                                        I&#8217;d like the classic menu                                    <\/label>\n                                <\/div>\n                                                                                        <div class=\"input-radio\">\n                                    <input id=\"vegetarian-menu\" class=\"vegetarian-menu\" type=\"radio\" name=\"menuType\" value=\"Vegetarian\">\n                                    <label for=\"vegetarian-menu\">\n                                        I&#8217;d like the vegetarian menu                                    <\/label>\n                                <\/div>\n                                                                                        <div class=\"input-radio\">\n                                    <input id=\"vegan-menu\" class=\"vegan-menu\" type=\"radio\" name=\"menuType\" value=\"Vegan\">\n                                    <label for=\"vegan-menu\">\n                                        I&#8217;d like the vegan menu                                    <\/label>\n                                <\/div>\n                                                    <\/fieldset>\n\n                        <div class=\"button-wrapper\">\n                            <div class=\"g-recaptcha\" data-sitekey=\"6LdLR7cZAAAAAFDxo_6diZKq91dLeqE45o9GkrNL\" data-theme=\"light\" data-size=\"normal\"><\/div>\n                            <button class=\"submit is-secondary animation-light-background\" type=\"submit\" name=\"submit\">Sign me up<\/button>\n                        <\/div>\n                    <\/form>\n\n                    <p class=\"message-success\">Thank you for signing up. We just need you to verify your email address. Please check your inbox for a message from us and click on the verification link so we can keep you up to date with our latest menus, recipes and offers.<\/p><p class=\"message-error message-error-0\">Failed captcha.<\/p><p class=\"message-error message-error-1\">Please check your inbox for a message from us and click on the verification link so we can keep you up to date with our latest menus, recipes and offers.<\/p><p class=\"message-error message-error-3\">Good news, you&#8217;re already on our email list. Look out for emails from us packed full of recipe inspiration.<\/p><p class=\"message-error message-error-default\">Something went wrong.<\/p>                <\/div>\n\t\t    <\/div>\n\n\t\t\t<\/section>\t\n    <\/section>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-1 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.slimmingworld.co.uk\/group-or-online-membership\">Join Slimming World<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Getting started is often the hardest part! So before you take those first steps towards a more active lifestyle, read our essential \u2018let\u2019s get going\u2019 guide<\/p>\n","protected":false},"author":6,"featured_media":9700,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[5],"tags":[22,14],"_links":{"self":[{"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/posts\/494"}],"collection":[{"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/comments?post=494"}],"version-history":[{"count":7,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/posts\/494\/revisions"}],"predecessor-version":[{"id":14429,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/posts\/494\/revisions\/14429"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/media\/9700"}],"wp:attachment":[{"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/media?parent=494"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/categories?post=494"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.slimmingworld.co.uk\/blog\/wp-json\/wp\/v2\/tags?post=494"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}