Starting something new can be both challenging and exciting. And confusing, since there are so many workout programs to be considered. So many bits of advice, often in conflict with each other. Let’s keep it simple. First, please review my INTRODUCTION blog for recommendations to seek medical advice and to include pre-workout warm ups. Secondly, take note that there are many exercises that do not require any equipment at all. Let’s begin with these.
You may lie in bed or on the floor for these two: (1) Lying flat, raise your head and shoulders about 8 inches, lower and repeat. Keep tension on your core by trying not to lower completely to the surface. Start out with 20 repetitions or less, depending on how it feels. (2) In that same prone position, keep your upper body flat and raise bent knees about 8-10 inches, lower and repeat. Try to keep your legs slightly above the surface as you lower them. Again, try to do 20 reps if you can. These are great to develop abdominal strength.
Do push-ups, either in the classic position or with your knees on the floor. This will engage the pectoral muscles of your chest and the triceps muscles on the back part of your upper arm. Start with only a few reps and build from there. Move to the classic position as soon as you can (if you can).
Do squats with only bodyweight as resistance. This will build the quadriceps muscles in your thighs. Also, be aware, it may challenge your knees. Try for 8-10 reps.
Stand with one hand touching a wall, if necessary, feet flat on the floor. Raise your heels, hold for a couple of seconds, then return to the flat position. Try to do 10-12 reps. This will work the gastrocnemius muscles of your calves.
Go outside for a brisk walk. Try for at least 30 minutes. This is a great cardio exercise, maybe the best. Be consistent. Do this every day.
Need more variety? Here are some of the above movements illustrated, plus lots of new ones to consider https://www.buzzfeed.com/sallytamarkin/get-fit-bodyweight-exercises
My suggestion is to pick out 6-8 exercises that you like, in addition to the walk. Do these and then assess your level of soreness the next day. If you feel okay, do the walk again, but not the other movements. Then, 2 days later, try 6-8 exercises again, the same or different ones. If you are sore, rest until you are ready to go again.
We will get into resistance movements for the entire body, still targeting beginners. Let me know if you have questions or comments.