Maybe you’ve just had a baby. Perhaps you’ve been under huge pressure at work. Or maybe you’ve been recovering from an injury or illness. There are a lot of reasons for an exercise hiatus.
Getting back into working out after a long layoff can seem daunting. But it’s not impossible! And the benefits are absolutely worth it!
Using a few simple strategies, you’ll be back to your workout routine– and feeling fabulous– in no time.
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Remember that there is a reason you’ve been taking some time off. If you’re returning to exercise after injury, you absolutely have to go slow. If you’re a new mom who wants to return to running postpartum, you have a special set of circumstances, too. But if you’ve just been busy– haven’t we all?– these guidelines are for you!
For many people, being too busy to exercise is their number one excuse. If you can learn how to fit exercise into a busy schedule, you can eliminate a huge roadblock. You’ll also be in a good place for when life gets busy again.
But if you’re wanting to return to exercise and even have the time, but you’re just not sure what to do, I can help!
Getting Back Into Working Out– Three Simple Strategies
Return to Exercise Safely By Starting Slowly
No, you can’t just dive in!
If you attempt to jump back in to your old workout routine with no ramp up, you’re inviting injury. Be respectful of your body. Easing back into a workout routine is the kind and gentle approach your body will appreciate. This is definitely a time to remember tortoise-and-the-hare.
What does it mean to start slowly? That depends on two things: your fitness before your break and how long you were not exercising.
For a novice exerciser, you’re probably looking at starting all the way back at the beginning. (Sorry! I know that’s not what you wanted to hear!) But you’ll likely find that you progress more quickly than you did before. Here are some of my favorite beginner tips that can help you progress quickly and safely.
For someone with a life-long fitness habit who took a short layoff, you’ll find that you can keep the frequency of your previous routine as long as you dial back the intensity. That means you need to pay extra attention to how your body is responding to your first few workouts.
Either way, make sure you’re wearing good exercise shoes so you keep yourself injury-free!
Tune in to Your Body As You Return To Exercise
“Listen to your body” is the best advice I can give as a personal trainer. It is especially important for people returning to exercise.
You may feel a little weak or wonky because of your time off. That’s totally normal!
You may want to have some recovery tools like a foam roller or an even more portable massage stick handy. A few minutes with those tools every day will help your muscles make the transition from sedentary back to active a little easier.
I want you to really tune in to your body, though. If you feel something that is either a sharp or nagging pain, stop immediately. This is not normal! It is likely an indication that you didn’t start slowly enough or that you developed a muscular imbalance during your hiatus. Stop what you are doing and seek help.
Pay attention to how you feel not only as you work out but also afterwards. The recovery phase 12-24 hours after a workout can give you informative clues to how well you are bouncing back. Keeping on top of hydration will help.
Have a Goal for Your Workouts
It is easy to get discouraged when you’re trying to figure out how to get back into exercise. If you set a goal for yourself, you have a target to move towards.
Set a short-term (one month away) goal that seems a little “soft”. If it’s doable, you’ll be more motivated to keep at it.
Set a medium-term goal (three months away) that seems more challenging. That way, once you get your exercise mojo back you have something to keep yourself engaged.
Goal setting is a key component to any kind of personal development. If you approach your workouts with a little strategic planning, goal setting can be a fun part of the whole process. Being a goal planner can help you reach your dreams!
Whatever your reason for taking a break, I’m glad to see you’re ready to start exercising again. Getting back in to working out is worth your time and energy. Your body and your brain thank you!
Karen Shopoff Rooff is a certified health coach. The Well Balanced Women blog is for educational purposes only and is not medical advice. Please discuss your health issues with a licensed medical practitioner.
