How to incorporate exercises gradually in a physically underactive individual?

Hi,

Welcome to icliniq.com.

I understand your concern.

It is mainly because of slow recovery or over-burnout. You need to slow down and work on your diet like pre and post-workout meals or all-over balance meals, then gradually go back to your workout routine. Firstly, do not make drastic life changes or a restricted diet that you cannot sustain. But, if you are trying to achieve sustainable healthy living, then follow this point as nutrition is a vast topic to add in one answer, but having a wholesome meal for body recovery is important, and a sudden exercise routine will not help. Start with small goals like 3000 steps a day or having four glasses of water, and it can be customized as per your lifestyle and needs. Check for your blood reports, including vitamin screening with hemoglobin as it can lead to low energy levels and low metabolism, which can also lead to weight gain. Check your vitamins like B12 and vitamin D. Check for the obesity stage by calculating your BMI (body mass index) with no random calculations or assuming to be obese. Identify lifestyle changes or stress factors because you have not mentioned more details to guide you. I need details like age, height, and weight to help you further, but I can help you here with a few changes to start with:

1. Get up and stretch yourself after every 45 minutes to 1 hour, as sitting for long can be damaging to our posture. At work, walk the length of the office every hour or two to keep your back happy, your muscles supple, and your blood circulating.

2. Indulge into some deep breathing exercises. It will help you keep calm or even put you to sleep. Practicing some pranayam can surely help here.

3. Plan your week in advance so that your traveling time becomes your rest day.

4. Use the long corridors and long waits for a quick brisk walk in airports or stations. Take stairs rather than escalators. After all, you have to sit for hours for work, so make the most of the time you have while you wait at the station.

5. If you are using a car, then park your car away from the destination and try to walk.

After 15 days of being active, start with a small home-based workout, like five minutes of spot jogging, five minutes of stretching, five minutes of brisk walking, two minutes of leg raises, five push-ups, etc.

Then, gradually, go back to adding weights. You can follow up again for the diet part.

I hope this helps you.

Revert in case of queries.

Regards.