Taking a break from exercise is normal and sometimes necessary, whether due to injury, illness, busy schedules, or simply losing motivation. However, getting back into a workout routine can be challenging. Fortunately, with the right approach, you can ease back into exercise effectively and safely. Here are some tips to help you start exercising again after a break:
Start Slow
After a period of inactivity, it’s important to ease back into exercise gradually. Begin with shorter sessions at a lower intensity to allow your body to readjust and reduce the risk of injury. This might mean starting with just 10-15 minutes of light cardio (e.g., walking or yoga) or a few sets of bodyweight exercises.
Set Realistic Goals
Setting achievable goals will help you stay motivated. Start with small, realistic goals that are easy to accomplish, such as exercising three times a week or increasing your workout duration by five minutes each week. As you build momentum and regain endurance, you can gradually increase the intensity and duration of your workouts.
Listen to Your Body
Pay attention to how your body responds to exercise after a break. It’s normal to experience some muscle soreness and fatigue, but if you feel pain or discomfort, take it as a sign to dial back the intensity or modify your workout. Be patient and give your body time to adapt to the increased activity levels.
Mix It Up
Variety is key to preventing boredom and keeping your workouts enjoyable. Incorporate a mix of cardiovascular exercise, strength training, flexibility, and balance exercises into your routine. Try different activities such as swimming, dancing, yoga, or group fitness classes to keep things interesting and challenge your body in new ways.
Find a Workout Buddy
Exercising with a friend or joining a group can provide accountability and make workouts more fun. Having a workout buddy can also help you stay motivated on days when you’re feeling uninspired. Plus, it’s a great way to socialize and build a support system around your fitness goals.
Schedule Your Workouts
Treat exercise like any other important appointment by scheduling it into your calendar. Choose specific days and times for your workouts and stick to them as much as possible. Consistency is key to forming a habit, so make exercise a priority in your daily routine.
Celebrate Your Progress
Don’t forget to celebrate your achievements along the way, no matter how small they may seem. Whether it’s reaching a new personal best, completing a challenging workout, or sticking to your exercise routine for a month straight, take pride in your accomplishments and use them as motivation to keep pushing forward.
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If you’ve made changes to the way you eat and have increased your physical activity but still struggle to lose weight, BIFAT Center may have a weight-loss medication option for you.
You can work with our healthcare provider to see if semaglutide is right for you in addition to lifestyle changes, including a healthy diet and exercise.
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