How To Start Exercising Again After A Long Break?
Are you having trouble on how to get started with 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!
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.
Tips On How To Start Exercising Again
In case you've taken a break from working out, here are some tips for getting back into it.
#1 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.
#2 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.
#3 Explore new workout ideas that you think you will enjoy
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)
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.
#4 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.
#5 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.
#6 Try your best not to break the habit that you started
Maintaining momentum can be achieved by simply continuing without interruption. Don't take extended vacations from working out, or you'll have to painfully 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 behaviour changes. Why? It is a good way to manage your expectations, and it would hurt less just in case a failure happens.
#7 Convince yourself that you are 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.
#8 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.
#9 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 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!
Our Take Away
Remember, don't need to be hard on yourself. Know your limits. Take the time you need and just believe in the process. Focus on the prize → the healthy body you dream of.