Naturally, regular exercise is one of the best things you can do to stay healthy. For this reason, motivating yourself to start working out is the best decision you can possibly make. It’s feasible that based on the formation of habits constructed by context and behavior repetition– along with mixing in a little reward for your hard work– that a habit loop will continually motivate one to regularly exercise.
Once you get into the rhythm and settle on a workout routine, exercise simply becomes an inherent part of your everyday life as long as those positive outcomes such as looking and feeling better are noticed. However, what happens if, for any reason, you need to take time off from exercise? Can you just simply get back into your workout routine, or is it much more difficult than that?
Unfortunately, falling off your workout groove often means that getting back into your fitness flow can be challenging. Breaks can set you back, and how much they do so depends on the total time you took off, the reason behind your break, and how fit you were prior to it. If you have fallen off the fitness track, though, don’t be worried or dwell on the setback. We are going to outline everything you should know to ease your way back into your former workout routine. Let’s get into it!
Why is it Hard to Start Working Out After Taking a Long Break?
The reasons are many, and they vary from person to person. Things like suffering injuries, having babies, or getting promoted at work, can all take a toll on our ability to commit to a workout routine the way we used to. Moreover, once we stop working out for weeks or even months, the prospect of getting back into it becomes a little intimidating. As a result, we end up waiting for the right moment, however long it takes, to start working out again. What we fail to understand at times is that the more we wait, the less likely we are to resume any form of physical activity. We become less motivated and start seeing blockages that make us think we cannot do it no matter how hard we try.
The first step is the hardest
But that is the thing, we have to try. More often than not, we let the insecurities stemming from our inactivity periods overwhelm us, so we end up giving up before we start. In addition, there is the weird notion that if we are to start working out again, we should be doing it at the same pace we did before the lapse. That assertion could not be more wrong. Not only is it unrealistic, it could also lead to injury and muscle strain which could backfire into further preventing you from finding your work-out groove.
Determination is all you need to start
No matter the insecurities or preconceived notions you might have, all you need to get back to your former exercise routine is determination. If you have the will to start and slowly work yourself to where you used to be, it is only a matter of time before you go back to your former, fit self.
That is very true, but is exercise really THAT big of a deal?
Why Should You Start Working Out Again?
Yes, it is a big deal. There are plenty of reasons to start working out again, and all of them have to do with having a better, healthier lifestyle. Studies have proved that those who regularly do physical activities can:
- Significantly improve their health and reduce their anxiety levels
- Successfully achieve and maintain a healthy body weight
- Increase and maintain muscle mass, and no, ladies i do not mean that you will start looking like a man if you begin working out.
- Avoid a myriad of chronic diseases
- Lift their mood and sleep better
- Enhance their sex life
But that is not all. Exercising regularly also helps you maintain good energy levels, helping you stay motivated while performing day-to-day tasks that would otherwise seem bothersome.
All of these reasons are why the Department of Health and Human Services recommends doing at least 150 minutes of moderate exercise per week. Moderate intensity exercise would be any activity that increases your heart rate, where your breathing increases but you are not out of breath and in which you may lightly sweat after 10 minutes of a particular activity. This can be activities such as brisk walking, volleyball, water aerobics, jumping rope, walking up stairs, raking leaves, gardening. and light bicycling. After all, even staying active is helpful, and accumulated activity throughout the day adds up to provide health benefits.
The benefits of exercise are great, but how can we approach workouts after it has been a while?
8 Tips to Start Working Out Again
To resume physical activity after it has been a while, we recommend following these tips:
- Get a health check
- Make a plan
- Set realistic goals
- Eat healthily
- Stay hydrated
- Listen to your body
- Add variety to your routine
- Make sure to get proper rest
1. Get a health check
Has it been awhile since you had a physical? An early checkup is more than enough to detect conditions or health problems that could put you at risk while exercising. It can also help you create an optimal workout routine, making it easier for you and even personal trainers to understand your limitations, risk factors and health conditions to modify a plan that caters to your particular needs.
2. Make a plan
When you feel ready to start exercising, try creating an easy-to-follow plan that fits your daily routine. If you make something too complicated, chances are you will feel less motivated when it is time to get the job done. Moreover, planning helps you avoid the go-to excuse of having no time to exercise.
When planning, do not forget to also include warm-up and cool-down periods in your routine. On the one hand, warming up before working out helps you prevent injuries and improves your overall performance. On the other hand, cooling down helps you restore normal blood circulation, breathing patterns, and even reduce the chance of muscle soreness. Incorporate stimulating music or other entertainment aids to liven your workout and put some pep in your step so that every workout you also have something to look forward too. Associate it with your favorite weekly podcast if that’s your thing.
3. Set realistic goals
Realistic goals are key to ensure you stick to your routine. We recommend starting small and building upon it as your fitness level increases. For example, if your goal is to finish a six-mile run, you can start by building a plan that starts with much shorter runs. For people that have more modest goals you can start with 10-15 minute intervals of light to moderate exercise and build up weekly to 20 minutes of moderate exercise and eventually 30 minutes. But, your personal goals should be discussed with your doctor if you have any cardiovascular conditions affecting your heart or blood vessels. Not only does starting with small goals increase your chances of success, it also keeps you motivated throughout every single step you take.
4. Eat healthily
Make sure that whenever you implement changes to your diet, you research them carefully to avoid falling into “healthy eating” habits that can potentially harm you or not be advantageous.
5. Stay hydrated
Drinking water throughout the day and during exercise is important for maintaining optimal performance. Moreover, drinking water after your workout can help you recover and get ready for your next training session.
6. Listen to your body
Know your limits. If you have just started working out again, your body will not be used to it. Trying to work out harder and faster when your body is not up to it is a terrible idea. If you feel pain and discomfort while exercising, stop and rest before continuing. Remember that the goal is steering away from anything that could jeopardize your ability to stick to your workout schedule.
7. Add variety to your routine
When you make exercise fun, it is easier to stick with it. For that reason, we recommend combining different types of workouts in your routine to keep things interesting. On top of that, variation also helps you work out different parts of your body, which ensures you get the most out of each one of your workout sessions. And as i alluded to before. Turn on that music, listen to that podcast, or bring a buddy with you to keep you company if they’re around. Anything to spice things up!…if you need it.
8. Make sure you get proper rest
When it comes to exercising, proper rest is fundamental. If your body is sore after going through a heavy workout session, take a day off before the next one. That also applies if you do not feel up to par on any given day. However, the latter should be always an exception and not the rule.
Thanks for the tips but… how do I know how much exercise is too much exercise?
How Long Should You Exercise When You Start Working Out Again?
A recommended average of 150 minutes per week is more than enough to get you started.
You can distribute these 150 minutes in any way you want. After all, studies have shown that spreading that minimum into five training sessions per week can be as beneficial as having two weekly training sessions. What is important is that you increase the intensity of your workouts as you build up your fitness level to ensure they remain effective.
Our overall recommendation is that you test the grounds when you start working out again. That way you can modify your schedule based on your performance and recovery needs. The latter is very important, as exercising too much can increase your risk for injuries, stress, exhaustion, poor sleep quality and sometimes in athelete’s that overtrain increase risk of hormonal imbalances, joint damage, weakening of the immune system, and chronic fatigue.
Working our way up sounds great, but how do I stay motivated throughout that process?
How to Stay Motivated When You Start Working Out Again
Ultimately, it all comes down to having fun. When you do not dread having to exercise, it becomes an easier task to tackle. Here are a few recommendations to make the process of working out more enjoyable:
- Mix up activities: Adding different workouts to your routine helps, but doing something different every now and then makes it all better. Attending fitness classes like Pilates or yoga goes a long way to keep things fresh
- Hire a personal instructor or work out with a friend: Not everyone is the same. Sometimes the only thing we need to thrive and reach our goals is to be held accountable by someone else
- Track your progress: It is time to put all of these fitness applications and journals to use. If you log your achievements, you can focus on beating your records as a way to keep challenging yourself
- Reward yourself: Every time you reach your goals, reward yourself in a way that does not affect your progress. I don’t mean wine and dine or food related rewards but, for example aything else that makes you feel good. This could be a facial or some new workout gear to promote your fitness journey. Giving yourself a few presents every now and then is completely fine as long as it keeps you motivated.
Last but not least, you can stay motivated by following a thorough fitness plan
Here at NubianDoc, we know that motivating yourself to work out can be a difficult task. For that reason, we have created a thorough 8-week fitness plan to help you on your journey towards a better, healthier lifestyle. Our plan contains more than 60 nutrient-rich food recipes and low-impact exercise routines to get you started. Click here to learn more about what our plan has to offer.
Conclusion: It’s Never too Late to Start Working Out Again
Embarking on a new exercise journey after taking a long break can be challenging. However, setting realistic objectives can help you stay committed to your workout routine long term. For that reason, you should evaluate where you are before you start working out.
Moreover, starting slow and working your way up to more complex workouts is the best way to prevent injuries and keep you motivated. The healthier you are, the more likely you are to stick to your routine. And that is, without a doubt, the key to success.
Thank you for reading our blog post on 8 Tips to Start Working Out When It’s Been a While. If you have any questions, feel free to leave us a comment in the section below. Do not forget you can also visit the blog section on our website to learn more about nutrition, body care, and exercise-related topics.