How to Start Exercising Again: A Guide to Reclaiming Your Fitness
Getting back into an exercise routine after a break can be a challenge. Whether you’ve taken a pause due to illness, injury, busyness, or simply fallen out of the habit, the prospect of restarting can feel daunting. However, the benefits of regular exercise—improved mood, better sleep, increased energy levels, and reduced risk of chronic diseases—make it absolutely worth the effort.
This article provides a helpful roadmap for getting back on track with a focus on gradual progress, enjoyment, and listening to your body.
Before You Lace Up
- Consult your doctor: This is especially important if you have any health concerns, have been inactive for an extended period, or are new to exercise. Your doctor can give you the green light and offer guidance for safe participation.
- Reassess your goals: Why do you want to get back into exercise? Are you aiming for weight loss, improved fitness, stress management, or a combination of factors? Identifying your goals will help you choose the right types of activities.
- Start small: Setting overly ambitious goals can feel overwhelming and increase your risk of burnout or injury. It’s better to gradually build your fitness level for long-term success.
The Easing-In Phase
The key to restarting successfully is to prioritize consistency over intensity.
- Focus on low-impact: Start with activities like walking, swimming, or cycling. These are easier on the joints and will help you build a base level of fitness.
- Short and sweet is best: Begin with 10-15 minute sessions, 2-3 times a week. Gradually increase the duration and frequency as your body adapts.
- Strength training is vital: Resistance training helps build muscle, boost metabolism, and improve bone density. Start with bodyweight exercises like squats, lunges, and push-ups. As you get stronger, you can incorporate light weights or resistance bands.
Tips for Staying Motivated
Staying consistent is one of the biggest challenges when it comes to exercise. Here are some strategies to keep you going:
- Find something you enjoy: Don’t force yourself to do activities you hate. Explore different options – dancing, yoga, group fitness classes – until you find something that you genuinely look forward to doing.
- Set realistic expectations: Change won’t happen overnight, and there will be days when you’re not feeling it. Be patient, forgiving with yourself, and focus on the long game.
- Workout buddy: Find a friend or family member to exercise with. You’ll be more accountable and may find workouts more enjoyable too.
- Track your progress: Use a fitness tracker, app, or a simple journal to track your workouts. Seeing how far you’ve come is immensely motivating.
- Mix it up: Avoid boredom by varying your workouts and incorporating new activities over time.
Related: How a healthy diet supports good mental health
Additional Tips for Maximizing Success
- Listen to your body: Pain is a signal from your body to slow down or stop. Don’t push through it. If you feel discomfort, modify the exercise, or take a rest day. Rest is an important component of a successful fitness plan.
- Proper hydration is key: Drink plenty of water before, during, and after your workouts.
- Focus on your nutrition: A balanced diet rich in whole foods, fruits, and vegetables will fuel your workouts and help with recovery.
- Warm-up and cool-down: Take a few minutes to warm up before your workout and cool down afterward. This will help reduce muscle soreness and injury risk.
Important Considerations:
- Don’t compare yourself to others: Everyone is on their own fitness journey. Focus on your progress, not how you stack up to others.
- Progress, not perfection: Some days your workouts will be stellar, and some days you’ll just be aiming to show up. It’s all part of the process.
- Find what works for you: There’s no one-size-fits-all solution to exercise. Experiment to find an exercise routine that you can stick with in the long run.
Remember, you have the power to make a change and reclaim your fitness. Embrace the journey, be kind to yourself, and celebrate every success along the way!
