So it’s been a few months, or even years, since you had a regular fitness routine. That’s sometimes just the way it is. Life happens and your exercise routine can take a back seat.
It sounds like you’ve found yourself a little off track, but you’re now ready to kickstart that exercise habit again.
There are some things that you need to keep in mind as you ease back into a workout routine. Your body will need to adjust and you need to avoid those beginner’s injuries that can so easily stall your progress in the first few weeks.
Here are a few tips to get you back into a healthy routine the smart way.
Make A Start, But Don’t Overdo It!
Like it or not, you’re probably not going to be as fit as you were. That doesn’t matter, the goal is to make a start. Just ten minutes a day with the goal of getting started again is all that you need.
A few years ago I had a period of nearly a year without doing a training session. Not a single one. When I kicked off my training again I got back into things by jumping rope for a few minutes each day, gradually extending it out to ten minutes before jumping in and getting things started properly.
So if a full-on gym session or a spinning class feel a bit overwhelming, do what I did and get a skipping rope. Or go for a brisk walk, a gentle jog, a bicycle ride or a light weights session. At the moment it’s all about getting moving again and keeping injury-free. After a week or two you can up the intensity.
As soon as you’ve made a start with something small, you’ll soon want to keep going and will be back in your fitness groove before you know it.
Use Incidental Exercise To Your Advantage
Incidental exercise – walking to the shops, taking the stairs instead of a lift, even doing some hoovering or gardening will burn calories for you.
Consciously doing things in your everyday life that will get you exercising a little more will return benefits to you. Equally as important, it will mean that you spend less time sitting down. Sitting down for long periods of time has been proven to significantly increase our risk of diabetes and heart disease. Keep moving as much as you can every day.
Get It Scheduled
If you’re out of the habit, there’s a chance that you’ll find an opportunity for distraction. That’s why it’s important to get the plan in your calendar and make time for exercising.
If you only feel comfortable committing to one day a week initially, that’s fine. Mark it on your calendar and stick with it. You do not have to immediately start logging five to six gym workouts per week. It’s those kinds of schedules that are going to get you injured, fast. There’ll be plenty of time in the months ahead to increase the frequency if you want to.
Remember How Good It Feels
The thing with a workout is although it can be hard to make a start or when you’re in the middle of it, you will always feel amazing afterwards. So, if you need something to help you get started, just focus on that post-workout high that you’re going to get.
And think of it as a gift to your future self. You will never regret a good workout.
Listen To Your Body
Your body is going to let you know that it’s working hard, but learn the difference between the pain that you’re going to feel. If the pain feels wrong, then stop. Your body will tell you if what you’re doing is working or damaging you. Remember that injury avoidance is vital in the first few weeks of taking your body back.
Do It For You
Being fit and healthy should be about making yourself look and feel great. Do this for you, not for anyone else or what they think. Habits are created by the consistent daily activities that we choose to put our time towards. Make it count.
And once you’ve had a few weeks of getting back into things, you can start to explore some of the suggestions below, but take it easy at first and make sure you stay injury-free!
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