🏋️ NativeMed Fitness Guide
Strong Body. Strong Mind. Strong Health.
🔑 1. Why Fitness Matters
Exercise isn’t just about looks — it improves:
- Heart health ❤️
- Blood sugar control (important with GLP-1 therapy)
- Strength & mobility
- Energy and mood
- Long-term weight maintenance
💡 Just 150 minutes of moderate activity per week can transform your health.
🏃 2. Types of Exercise
| Type | Benefits | Examples | Goal |
|---|---|---|---|
| Cardio | Heart health, calorie burn, endurance | Walking, cycling, swimming | 150 min/week |
| Strength Training | Builds muscle, boosts metabolism, prevents injury | Dumbbells, resistance bands, bodyweight | 2–3x/week |
| Flexibility/Mobility | Improves posture, prevents stiffness | Yoga, stretching, foam rolling | 5–10 min daily |
| Lifestyle Movement | Adds activity into daily life | Taking stairs, walking breaks, chores | Daily |
💪 3. Beginner Workout Plan
Weekly Routine (Example)
- Day 1: Full-body strength workout (30 min)
- Day 2: Cardio (30 min walk or bike)
- Day 3: Rest / light yoga
- Day 4: Strength workout (30 min)
- Day 5: Cardio (interval walk/jog 20–30 min)
- Day 6: Strength workout (20–30 min bodyweight)
- Day 7: Rest / long walk outdoors
🏋️ 4. Sample Strength Circuit (No Equipment)
Repeat 2–3 rounds:
- Squats – 12 reps
- Push-ups (knees or full) – 8–12 reps
- Glute bridges – 12 reps
- Plank – hold 20–30 sec
- Step-ups (onto a sturdy chair/bench) – 10 each leg
💡 Rest 30–60 sec between exercises.
🧘 5. Stretching Routine (5–10 Minutes)
- Hamstring stretch – 30 sec/leg
- Shoulder cross stretch – 20 sec/arm
- Chest opener against wall – 30 sec
- Cat-cow stretch – 5 reps
- Child’s pose – 30–60 sec
📊 6. Tracking Progress
| What to Track | Why it Matters | How |
|---|---|---|
| Strength | See improvements | Note reps/weights each week |
| Cardio Endurance | Build stamina | Track walk/jog time or steps |
| Body Composition | Fat loss & muscle gain | Photos, waist measurements |
| Energy & Mood | Overall health | Daily 1–10 rating |
⚡ 7. Tips for Success
- Start small → consistency > intensity
- Pair workouts with music/podcasts you love 🎶
- Schedule workouts like appointments 📅
- Celebrate progress, not perfection 🎉
✅ Final Note: Movement is medicine. Even small, daily activity makes a difference and combined with proper nutrition, it’s your most powerful tool for lasting results.
