Do you remember when working out seemed as normal as eating breakfast, going to work, or brushing your teeth? Without some kind of exercise, the day just didn’t feel like it was complete.
Then, somehow, the sweaty sessions stopped. Maybe you didn’t have time to work out because you got a new job, took on more family responsibilities, or suddenly had a lot of things to do.
No matter why, you went from being very busy to being very idle… …and now you feel bad.
What’s good? Jason Cruickshank, ATC, CSCS, an athletic trainer, says that it is possible to get back into the swing of working out. All it takes is a little bit of planning, a little bit of patience, and a little bit of want.
So, let’s get to it.
Start a new exercise plan slowly.
Cruickshank says that people who are getting back into working out should start out slowly. Don’t think you can pick up where you left off. (This is especially true if you were an athlete who did well.)
For example, trying to lift too much weight too quickly can put too much stress on muscles and tendons that haven’t been used in a while. The same goes for going for long runs right away or forcing your body into a hard stretch.
“Think about how long and hard it took you to get to where you were before,” says Cruickshank. “You’re not being fair to yourself if you think you can jump back in at the same spot.”
If you work out too hard and too fast, you might get hurt, which isn’t a good way to start a new exercise plan. So, start with a lower level of intensity to find out how fit you are. Then, try to build up your strength and endurance again.
How to get your mind ready to work out
If you’ve worked out before, you know that putting your muscles to the test can leave you a little sore. A good pain, but still pain.
Getting back into a fitness routine might make that feeling a little stronger. At first, workouts that used to be easy may seem harder than you remember. But that’s just how things work. Cruickshank tells you, “Don’t get angry.” “Be patient. It will get easier the more you do it.”
Something else to look out for? Painful pride. During a fitness restart, when you cut back on your workouts, try not to think about what you used to do. Instead, work on making small changes as you get back into your normal routine.
Cruickshank says, “Looking forward is more useful than looking back.”
How to Get Back in Shape
No matter what kind of workout you like—lifting, running, cycling, swimming, or something else—some basic tips apply when you’re getting back into a routine.
Cruickshank says to start by getting a clean bill of health from a doctor.
“We always suggest checking with your primary care doctor or a doctor who is keeping an eye on you to make sure that your cardiovascular levels and blood panels are fine,” he says. “Once you have proof that you are healthy, you can start training.”
Six more great tips are:
- Don’t rush. Yes, this has been talked about before, but it really can’t be said enough. When you first start a fitness routine, overdoing a fitness activity can hurt you and set you back. Start with simple workouts and make them harder as you get stronger.
- Look at the shape. To get the most out of any exercise, you need to do it the right way. When you start a new routine, it’s a good time to focus on doing an exercise right so that your muscles remember how to do it.
- Mix it up. Mixing cardio and strength training is the best way to work out. Mixing up your new routine can keep your workouts interesting and help you work out more of your body.
- Often stretch. Stretching makes you more flexible and increases your range of motion, which can help your muscles work better and make you less likely to get hurt. (A doctor of sports medicine can tell you more about static and dynamic stretching.)
- Don’t forget to rest. Give your muscles time to heal with a post-workout recovery plan that will get you ready to crush your next workout. It will also keep you from getting hurt from overuse, like tendinitis.
- Get some gear. If you haven’t worked out in a long time, you might need some equipment. (An example would be new running shoes.) Plus, a new outfit makes everyone feel better, right?
How to keep going with your workouts
You’ve started working out again, so let’s talk about how to keep it up. Cruickshank says, “The most effective and long-lasting fitness programmes are the ones you enjoy and that fit into your life.”
Add physical activity to your life by:
- Making it social. Everyone likes to hang out with friends, right? Having a friend to work out with makes your workout more fun. Plus, it can push you to work out on days when you might have thought about skipping it.
- Putting some time into it. Schedule workouts on your planning calendar, just like you would for anything else important. If you stick to the same workout times, you’re more likely to stick to the routine.
- What you want to do. Set up a workout routine that you look forward to. After all, you’re more likely to keep doing something if you enjoy it. (On the other hand, don’t waste your time on workouts that make you feel bad. Find something else.)
- fitness trackers. Setting goals and keeping track of your progress is strangely addicting. Several apps can help you stay on the path to health.
And since we’re talking about fitness goals, the U.S. Centers for Disease Control and Prevention (CDC) suggests a mix of aerobic and strength training for optimal health, which includes some fitness goals.
The Centers for Disease Control and Prevention (CDC) recommend 150 minutes of moderate-intensity aerobic activity (like brisk walking) or 75 minutes of vigorous-intensity aerobic activity each week (such as running). Add strength-training activities like lifting weights, using resistance bands, or even doing yard work.