9 TIPS TO EASE BACK INTO EXERCISE AFTER A LONG BREAK

Fitness is a lifelong journey and while consistency is the best way to ensure you stay healthy and fit, it’s not always possible. The past year and a half, for example, saw the world going into lockdown with many restrictions and closures. Everyone’s lives changed and the lines between work and personal life often became blurred. But that’s slowly changing.

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You may have been on top of your fitness game at one point, but with lockdown and restrictions, your favourite gym may have closed down and your go-to running or training group may have become non-existent or just too risky to call on. And the idea of exercising at home may have worked for a few days or even weeks, but it just never felt the same. So, what was once a priority, now became a distant memory, and you simply stopped working out. Sound familiar? Don’t be discouraged by restarting your fitness routine, with these tips, you’ll get your strength back in no time.

1. Be realistic about what your body can achieve right now
If you’ve always considered yourself a fit person because of your consistent exercise routine, you may find that after a long break your body can’t perform the way it previously did – and that’s okay. Don’t be too hard on yourself about not being able to run 5km, for example, it will take time to get back to where you once were.

According to Christina Frederick, a psychologist with a PhD, who specialises in motivation for sport and exercise, angry or frustrated people can set unrealistic goals or jump into a routine that is too hard or too intense and risk losing their motivation through failed experiences or injury.

Our tip is to start slow. If you feel intimidated by a run, go outside and take a brisk walk for 20 minutes. Do that every second day and soon you’ll feel so good, you’ll want to start with your healthy habits again.

2. Remember how good you felt after your workout
Thinking of the actual workout may be what’s holding you back. Instead of thinking about the effort, you’ll have to put into the workout, think of the way it made you feel afterwards. Remember how happy and empowered it made you feel. Think about the rush of energy you had afterwards and how motivated you felt after completing each workout. Now hold onto those feelings and go with it. Few people regret exercising once they’ve done it.

3. Schedule your workouts
You know what your typical work week looks like. If you have to get to work early, schedule your workout for the evenings. If you know you have a work meeting that may run into the evening, schedule your workout for the morning or simply commit to a shorter workout – maybe a brisk walk, a jog around the block, one round of a good training circuit – you could find many excuses for not working out, but for every excuse, there are two solutions that will help you get back on track.



4. Exercise with a buddy
If you find it difficult to exercise in large groups, maybe an exercise buddy is the answer – someone you trust, who is on the same level as you are and who wants to get their fitness back on track. It’s far more difficult to cancel your workout when you have someone you need to answer to and who will hold you accountable for your actions.

5. Find a one-month challenge to get started
There are plenty of one-month challenges to get you motivated, all you have to do is find the one that’s right for you – and a simple Google search can help you do exactly that. The main aim to participate in a challenge is to form a habit. Once you have that foundation, exercising will feel like routine again and you’ll forget that you ever stopped what you loved.

6. Be patient with yourself
Be kind to yourself when you first start exercising and remember that your body needs time. Your muscles may be sore when you first start but give it a few weeks and your workouts will feel like second nature. In a small study, those who stopped training for 30-32 weeks got their previous fitness strength back after just six weeks of training.

7. Don’t compare yourself to anyone else
If you’ve decided to rejoin your favourite gym, don’t get discouraged when you see someone going at rapid speeds on the bicycle or lifting one of the heaviest weights. When you’re starting out again it’s easy to forget that the people you see as strong and fit also started from scratch once upon a time. Instead, see them as motivators.

8. Think of your end goal
You’re not new to the fitness game – you know what your body is capable of achieving. Now it’s up to you to visualise what that feels like again. Close your eyes and take a deep breath and remember how being fit made you feel – were you happy, energised, content? Think about how it impacted your life – did you feel strong, empowered, motivated? Now write everything you’re feeling on a page and use it on a daily basis to remind yourself what you’ll achieve by sticking to your exercise plan.



9. Choose what you love
This one goes without saying, but start with what you love. If you’ve always been a running fanatic, start with brisk walks and work your way up to running. If you love lifting, go back to the gym and start slow. Over time, if you feel like you need a change, try different things, but it helps to start with something you know you’ve always enjoyed.

Related article: How to exercise when expecting

Quick tips to help you stay on your fitness journey

• Get enough sleep: 7 or more hours will help you feel rested and ready for your next day of workouts.
• Eat well: Nutrient-rich food is always a winner. Think fresh fruit, vegetables, natural carbohydrates and good protein.
• Stay hydrated. Water will help fuel your muscles and boost your energy levels.
• Everything in moderation. Too much of anything is never good for your health.

Related article: 10 Tips to kick-start your health plan

Sources:
Healthline.com, womensrunning.com, menshealth.com, fitnessgenes.com