How to Start Exercising Again?
Are you having trouble with how to start exercising again? Maybe you just had a really hectic week, and then another, and then another, and before you knew it, many months had passed since your last gym visit. No matter what's causing your lack of motivation, you can break out of it and regain a sustainable fitness regimen. Don't lose hope yet!
It will be simple to get back into your regular exercise regimen after a break if you follow these recommendations. Read on to find out!
Understanding Your Goals
Starting your fitness journey requires clarity. What do you wish to achieve with your exercise? How many hours or minutes can you feasibly set aside daily or weekly? Do you wonder how to start exercising when you are overweight and out of shape?
Addressing these inquiries will aid in sculpting an exercise routine perfect for you. If you're in doubt, seeking guidance from a personal trainer can be invaluable. They'll evaluate your current state and craft a strategy tailored for you.
Set Realistic Goals
It’s important to set achievable goals when it comes to exercising regularly. If you set unrealistic goals (like running five miles a day if you’ve never run before), chances are you won’t stick with them very long because they are too difficult or intimidating for you.
Instead, start with smaller, manageable goals that are within your current abilities and work towards building up from there. For example, if running isn't currently part of your workout routine, set a goal of walking 15 minutes per day for two weeks straight before adding running into the mix.
Set Measurable Goals
Setting achievable goals is essential when it comes to staying motivated to exercise. Establishing measurable goals can help you assess your progress. For example, if your goal is to walk five miles a day, keep track of the distance you've gone while walking throughout the week and reflect on how far you've come.
Not only can this help keep you motivated, but it can also provide a sense of accomplishment when you reach your milestones. Additionally, set smaller goals that lead to larger goals, such as completing five push-ups in one session or running one mile within a certain amount of time. When broken down into achievable objectives, remaining motivated and maintaining momentum becomes easier over time.
Set Time-Based Goals
Setting time-based goals are key to staying motivated and getting results from your workouts. You should create a timeline for yourself with realistic deadlines so that you have something tangible to work towards. This will help keep you accountable and prevent you from getting discouraged if things aren't going as quickly as you would like them to.
Why is It Hard to Get Back to Exercising?
Each of us has several reasons why we find it difficult to get back to exercising. It could be that you don't have the same energy as previously. You may have lost the motivation. Or, the old exercise routines do not excite you anymore.
Perhaps, your body has already adapted to the no-exercise routine you've been doing lately.
Some people will take less time to get back into the exercising habit, especially when they have done it before. That's the beauty of the human body - it can adapt to whatever it needs to get through.
Establishing a Manageable Routine
Creating a realistic exercise schedule is crucial, especially for those figuring out how to start exercising when you are overweight and out of shape. Jumping in too quickly might lead to early burnout or, worse, injuries. Thus, consider your commitments and carve out a schedule you can stick to.
For beginners, targeting two or three days a week of moderate activity is a good starting point. Remember, your routine can always evolve as you become more accustomed to exercising. Rest days are paramount to allow muscle recovery and prevent strain or injury.
The Importance of Monitoring Your Progress
After familiarizing yourself with how to start exercising, tracking your progress becomes vital. Maintaining a workout journal, where you note down each session's details and post-exercise feelings, can be incredibly beneficial. This record-keeping offers insight into your evolution and helps pinpoint which workouts suit you best. As you notice progress, you may feel inspired to intensify or extend your workouts.
Always celebrate your milestones – they’re key motivators in your exercise journey!
Embarking on a fitness journey can seem daunting, especially when figuring out how to start exercising when you are overweight and out of shape. However, with the right approach and tools, anyone can begin and thrive. Remember, it’s paramount to enjoy the process, diversify your workouts, and heed your body’s signals.
Moreover, to amplify your results, consider complementing your exercise routine with a well-thought-out diet. Clean Eatz Kitchen offers tailor-made diet plans packed with the nutrients you need to fuel each workout session efficiently.
Tips On How To Start Exercising Again
How to get back into working out? Getting back into an exercise routine can be challenging, but it's a great decision for your health and well-being. Here are some tips to help you start exercising again:
Assess Your Fitness Level
If you haven't exercised for a very long time, it is wise to see a doctor to get your health condition checked. A physical pre-workout check-up will reveal any preexisting conditions that could increase your risk of injury. This will also give you an idea of the workout program that will work for you.
Choose Quick and Easy-to-Do Exercises
When trying to get back into the routine of regular exercise, it's important not to overdo it, especially if you haven't worked out in a while. You can start with five to ten minutes a day of exercise, even if that's all you can realistically devote. Then, you increase your exercise's duration over time.
Explore New Workout Ideas
Select workouts you have or haven't tried and know you will enjoy. These are some types of exercises you can try and combine.
- High-intensity interval training (HIIT)
- Boot camps
- Balance or stability
If you haven't been to the gym in a long time, training with a group and an instructor can help you ease back into it.
Have an Exercise Schedule and Follow it
Remember that you need to work on being consistent with your exercises. It is understandable that we tend to have a jam-packed schedule for the day.
In your little way, just see that you have to set aside some time for exercise. Choose a time when you won't be interrupted as much. Even if it's just fifteen minutes of aerobic or non-aerobic exercise, that is better than doing nothing.
Find an Exercise Buddy
The term "fitness accountability" refers to the individual's willingness to accept responsibility for his or her dietary habits, exercise routine, and overall fitness improvement. Most people will likely skip their workout days if they only have to answer themselves.
Share your fitness goals! It's much easier to maintain a regular exercise regimen when you have a buddy, coworker, or family member to do it with. Additionally, the inclusion of other people adds some much-needed enjoyment to the exercise routine.
Though it appears that exercising alone and exercising with others both have health benefits, the higher frequency of exercising with others offers more perks despite the total frequency of exercise.
Try Your Best Not to Break the Habit
Maintaining momentum can be achieved by simply continuing without interruption. Don't take extended vacations from working out, or you'll have to put in more effort to get back into it. So, if you've gotten into the habit of working out regularly, don't give up at the first sign of struggle.
It's essential to keep in mind that routines are established through the actions we repeat regularly. Therefore, the more regular you are with your workout schedule, the simpler it will be to develop long-term, positive habits. Once you've established a routine, you won't even have to think about working out; you'll do it automatically.
However, do take your time to develop this habit. Every person is different in how soon they can successfully form a good habit. Research suggests that it could take up to 10 weeks (2.5 months) for most people to realistically establish a habit.
The beginning phase of establishing any type of routine will always be challenging. If it initially feels overwhelming, start with small and manageable behavior changes. Why? It is a good way to manage your expectations, and it would hurt less just in case a failure happens.
You’re Doing This for Your Own Good
Don't go to the gym to impress anyone but yourself. Maintaining a healthy body and mind should be more than just looking good. It should also make you feel fantastic, give you confidence, and motivate you to strive for excellence. Keep in mind that you should only care about the results you get for yourself and not what other people think you should look like. You should be proud of yourself and feel good after each workout.
Take Working Out as Your Stress-Relief Method
When life's stress hits you, try engaging in some fun physical activity! Yes, working out can be an excellent stress reliever since it causes the body to produce feel-good endorphins.
In fact, once you establish the connection between exercise and relieving stress, you'll have no trouble picking up where you left off even after an extended break.
Reward Yourself Wisely
Who said you can't take cheat days? However, don't limit yourself to just rewarding yourself with just some special foods. Again, be mindful of everything you do to avoid messing up your workout exercises and exercise efforts.
There are plenty of ways to treat yourself without wrecking your diet. You can get a massage, go on a road trip, go somewhere with your friends for a quick getaway, and explore other fun and rewarding ideas! You deserve it!
How to start exercising again? Starting to exercise again is a valuable commitment to your health and well-being. It can be a gradual process, but with the right mindset and approach, you can make it a sustainable and enjoyable part of your life. Remember to set realistic goals, choose activities you love, and prioritize consistency. Listen to your body, stay patient, and be kind to yourself throughout your fitness journey. By following these tips, you can successfully reintegrate exercise into your daily routine and reap the numerous physical and mental benefits it offers.
Is it necessary to warm up and cool down before and after workouts?
Yes, warming up and cooling down are essential for preventing injuries and reducing muscle soreness. Spend a few minutes on light cardio and stretching before and after your workouts.
What if I miss a workout or experience setbacks?
It's normal to miss a workout or face setbacks occasionally. Don't be too hard on yourself. Instead, focus on getting back on track and learn from the experience. Consistency over time is more important than occasional setbacks.
Can I combine different types of exercise, such as cardio and strength training?
Yes, a well-rounded fitness routine often includes a mix of cardio, strength training, and flexibility exercises. Variety can help you stay engaged and target different aspects of your fitness.
How long does it take to see results from regular exercise?
The timeline for seeing results varies from person to person and depends on factors like your starting fitness level, the intensity of your workouts, and your nutrition. Generally, you may start to feel better and notice some improvements within a few weeks, but significant changes may take several months.