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Start a simple workout in everyday life: 10 beneficial exercises and activities that are good for beginners!

You don’t need sweaty, hard workouts to reap the benefits of physical activity. In fact, a light and easy everyday workout for beginners is a better choice. And you can do it at home or outdoors, whichever is better or more convenient for you.

Benefits of simple workouts for beginners

Learn the benefits of simple workouts for beginners with us

These 10 workouts are considered “easy” because they don’t require fancy gym equipment, the intensity can be adjusted to your physical activity level, and some of them can be done from a chair or bed if you have trouble standing for long periods of time. This makes them ideal for beginners.

Doesn’t the fact that they’re easy mean they’re not worth doing? Not at all. Any type of exercise comes with immediate benefits, such as better brain power and improved mood, as well as long-term effects like a lower risk of disease.

If you want to lose weight, a combination of diet and exercise can be helpful

If you’re brand new to exercise, you can burn more calories with a low-intensity workout. As long as you don’t compensate for this extra physical activity by eating more calories, you may lose some weight.

If you want to lose weight, a combination of diet and exercise may be helpful. This could mean eating lean protein, fruits and vegetables. Watching portion sizes is also important. But what does research say about light exercise and weight loss?

One study looked at the effect of light workouts in everyday life on cortisol levels. Cortisol is a hormone that has been linked to abdominal weight gain when levels remain elevated in the body for an extended period of time. The study authors found that low-intensity workouts were effective in lowering circulating cortisol levels.

Light workouts help you:

  • boost self-confidence
  • Burn more calories and lose weight
  • lower your stress level
  • Build strong muscles
  • Establish a healthy daily habit
  • Improve your sleep

1. light exercises on the chair

A light workout on the chair is easy and healthy

If you can’t stand for long yet, grab a sturdy chair and start a 10- to 15-minute seated exercise routine several times a week.

  • Start with the neck and perform clockwise and then counterclockwise twisting movements.
  • Then start making circles with your hands.
  • After that, perform movements at the waist, bending to the left and right.
  • Finally, lift your legs one by one and then place them back on the floor.

2. shadow boxing as a workout at home

You can shadow box as a workout in your everyday life


Try shadow boxing at home. No equipment is required for this workout, and it also helps relieve stress.

  • Assume the right posture and punch slowly for 1 minute. You can use any punch for this warm-up. Tighten your arm muscles and make the movements as slow and deliberate as possible.
  • Punch the air at any speed for 3 minutes. Keep your knees bent and your core centered to maintain your balance. Avoid bumping your joints as you extend your arms.
  • Add footwork. You can incorporate lunges, squats or hops between your feet. You should act as if you are following your “opponent” around the ring.

3. squats are simple

Start an easy workout in everyday life - 10 beneficial exercises that are good for beginners

Squats are a simple exercise, but often performed with poor form. Here’s how to perform them correctly:

  • Place your feet hip-width apart.
  • Keep your knees above your ankles and bend your knees, moving your butt backward as if you were sitting on a chair.
  • Your knees and lower legs should form a 90-degree angle (if you can’t achieve this angle without compromising your form, that’s fine).
  • Make sure your knees do not go over your toes.
  • Straighten up and start again.
  • Do 10 reps, three sets, two to three times per week.

4. stair climbing is a good choice.

Take 15 minutes and walk up and down a flight of stairs


Take 10 minutes and go up and down a flight of stairs. Start slowly so you can last longer. If you don’t have stairs available, use a landing.

5. simple exercise: Lunges

Squats are a simple exercise that anyone can do at home

The working leg should be facing forward with the back leg hip-width apart and in a split stance. The heel of the back leg should be up.

  • Bend the knees, keeping the front knee above the ankles. The end point is reached when both the front and back legs form a 90-degree angle.
  • Stand up and begin again.
  • Do 10 repetitions, three sets, two to three times per week.

6. dancing is good for body and soul.

Put on some music and dance for 15 to 30 minutes

Put on music and dance for 15 to 30 minutes. Choreography is not required; the important thing is that you move to the music. While you’re at it, try to move your whole body as much as possible!

7. jogging or aqua-jogging to relieve stress.

Workout in everyday life - outdoor exercise offers additional benefits

Exercise outdoors provides additional benefits. Breathing fresh air and enjoying a park, swimming pool or nature preserve nearby is a stress reliever.

If your joints don’t feel comfortable walking for long periods of time, try aqua jogging. Once you’re in the water , just run without your feet touching the bottom of the pool. No belt? Then just run in the water with your feet touching the bottom of the pool.

8. cycling as a workout in everyday life

Dust off your bike and swing on the saddle

Dust off your bike and swing on the saddle. Take a leisurely spin around the neighborhood, or better yet, find a continuous path where you can pedal for 20 to 30 minutes without stopping at lights or in traffic.

9. daily walking workout

Enjoy a 30-minute walking workout

Enjoy a 30-minute walking workout and count it as your daily workout. Walk slowly for five minutes, increase your pace for 20 minutes, then cool down and walk slowly again for five minutes.

10. healthy and enjoyable: gardening

If you enjoy spending time in your backyard, this is a great way to exercise your muscles

If you enjoy spending time in your garden, this is a great way to exercise your muscles and burn calories. Digging around, weeding, raking and mowing are all great ways to get some exercise.