Restarting an exercise routine after a long break can feel daunting, but it’s important to remember that every journey begins with a single step. Before diving in, take a moment to appreciate your decision to prioritize your health once again.
We asked fitness experts for guidance on how to get back into shape in a way that is healthy, productive, and pleasurable. Everything you need to know to get back into a decent workout rhythm is here, from how to construct a workout plan to the necessity of setting realistic fitness goals to basic recommendations for avoiding injury risk and much more.
Ideas for how to get back into exercise
Assess your current state
Start by evaluating your current fitness level. Consider any changes in your weight, flexibility, endurance, and strength. This assessment will help you set a baseline and track your progress.
Set realistic goals
Set goals that you can reach based on how fit you are now. Whether it’s completing a certain number of workouts per week or reaching a specific weight, realistic goals will keep you motivated and focused.
Choose the right workout
Select workouts that cater to your current abilities. A combination of cardiovascular exercise, strength training, and flexible work can create a well-rounded routine.
Warm-up and cool-down
Prioritize warm-up exercises to prepare your muscles for the workout and cool-down stretches to prevent post-exercise soreness.
Start slowly and gradually
It’s tempting to jump back in at full intensity, but this can lead to burnout or injury. Start with workouts that aren’t as hard and eventually make them harder and longer.
Listen to your body
Watch how your body changes as you work out. Stop and see a doctor or nurse if you feel pain, dizziness, or shortness of breath.
Stay hydrated and nourished
Proper hydration and nutrition are crucial for a successful comeback. Drink water before, during, and after workouts, and fuel your body with balanced meals.
Get adequate sleep
Sleep is an important part of healing and general health. Make it a goal to obtain between seven and nine hours of quality sleep every night.
Stay consistent
Consistency is key to rebuilding your fitness level. Create a workout schedule that you can stick to, even on busy days.
Incorporate variety
Keep things interesting by including a variety of exercises in your routine. This not only prevents boredom but also challenges different muscle groups.
Seeking professional guidance
If you’re unsure about where to start or how to structure your routine, consider consulting a fitness professional or personal trainer.
Stay motivated
Motivation can wane over time. Remind yourself of your goals, and find a workout buddy or join a class to stay accountable and inspired.
Track your progress
Record your workouts and how you’re doing. Seeing how far you’ve come can make you feel good about your progress and keep you going.
Celebrate small wins
Acknowledge and celebrate your achievements along the way. Every small victory is a step closer to your ultimate fitness goals.
Restarting your exercise routine after a long break is a commendable decision that requires patience and dedication. By following these steps, you can ensure a safe and effective comeback that sets the foundation for a healthier lifestyle.