Sometimes, our best plans for physical fitness go awry. Health problems can put your workout routine on hold, life gets busy, and we just don’t always get to stay as active as we’d like. Unfortunately, a lot of folks resign themselves to this sedentary fate rather than getting back in the saddle.
You might be worried about how you’ll perform after so long. You might feel so guilty about “failing” that you don’t even want to try again.
Hear this: any progress, any time, is progress. The only time you fail is if you quit altogether. Whether you’ve been out of your workout routine for one month, a year, or more, you can start again. I won’t say it’s easy – but if done right, you’ll set the stage for a healthier body through healthy habits.
Here’s what to do!
6 Steps to Starting Over with Exercise
Step #1 – Consult Your Doctor
Changes in age and activity level can impact what you’re feasibly able to do. It’s always said to consult a doctor before you begin any sort of fitness routine, but I find most people ignore that advice. Listen: a doctor can not only assess where you are currently (thus setting firm starting numbers) but they can help you know which types of exercises are best for your body in its current condition. Not only does that mean better results, but it means avoiding injury of unnecessary health risks.
Step #2 – Buy Clothes that Fit
After some time off the grind, your gym clothes probably won’t fit like the used to. Make sure you buy new, comfortable clothes to work out in. Ill-fitting clothes can bruise your confidence and hinder movement. Unless they’re still like-new, invest in new, supportive shoes, too. The right clothes will keep you cool, confident, and free of injury!
Step #3 – Dip Your Toe Back In
When it’s been a long time since you did anything physical, you’re not going to be in the same shape you were once in. I get the temptation to jump right back in at your last performance high, but it’s not only unrealistic, it’s setting yourself up for failure. You’re more likely to get discouraged – or injured – if you push yourself too far too fast.
Take it slow and find your new baseline. Don’t compare your performance to your old self – rather, set new benchmarks and goals to work for.
Step #4 – Find Your Stride
How long should you work out? How hard? How often? Jumping back in comes with plenty of questions and they demand some experimentation to find answers. Start by aiming to work out two or three times a week – or whatever is manageable! Choose twenty minutes as a goal and take it five minutes at a time. If you still feel good and energized, keep going.
Find a happy mix of challenge and realism. Experiment with different kinds of workouts and sports. You may find that something entirely different works for your body and goals now than in the past!
Step #5 – Track Your Progress
One of the disappointing things about taking a big fitness break is in not being up to par with your old self. That’s natural and okay – embrace it! Start those new benchmarks. Track your time, your distance, your weight, and weight lifted. Track whatever metrics matter to you. Be consistent. Apps and fitness watches can help you with this. Just be sure you’re tracking so that any bit of progress is immediately evident! It will help you feel motivated and accomplished.
Step #6 – Keep a Schedule
Be rigid with yourself when it comes to your exercise routine. None of us have enough time if we don’t carve out time for it. Be absolutely intentional. Decide that you will work out – before work, after work, during your lunch break – the timing doesn’t matter as long as it works for you. Start habits and routines that help your fitness ambitions rather than hinder them. Maybe you need to move some things around to get it all done.
Do what’s necessary. Discover when you’re most motivated and when you’re not. Take advantage of your schedule so that you capitalize on the best you have to offer yourself!
How do you stay motivated to restart your workout routine? Share in the comments!