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How To Get Back On Fitness After A Break

  • Reading time:4 mins read

Sometimes life happens and we can get a little off track. Family commitments pop up, sickness kicks in, or you get stuck with overtime at work. Then all of a sudden your exercise routine goes from regular to non-existent.

We know what it’s like to have an excellent routine and then something unexpected happens. You miss a few workouts and then all of a sudden, you’re in a rut. So the question is—how do you get back into routine?

The first thing to remember is that it happens to all of us all the time. And no matter how daunting it might feel to get back into the swing of things, it is possible to restart your exercise routine. All you need is a little support and a few small steps to make it happen.

If you have found yourself a little off track, here are some tips on how to restart your exercise habit and get back into a healthy routine.

Start with something easy

You can’t expect to be at the level you were before stopping. If you used to run 2 km before, now it is a lot if you manage not to run out of breath after a few minutes.

Be patient and don’t push yourself too hard. Start from the minimum and gradually increase the difficulty, weight or time of the exercises.

If, for example, your level was advanced, you shouldn’t be frustrated if you have to start over from the beginner level, at least for a few days. Later you will go to intermediate and after a month you will regain your normal training rhythm.

Stick to the “five-minute rule”

Many times, when you return to your exercise routine, your idea is to achieve a training routine of 30 minutes or an hour that can be quite exhausting. Which often leads to giving up and not finishing the routine or doing it wrong.

So, if a long workout feels overwhelming, commit to just five minutes. If you start working out and after five minutes you just don’t have the energy to keep going, then you can be done for that day. More often than not, once you are up and moving you will feel good and want to keep going. But just start with five minutes and see where you end up.

Keep it dynamic

This will help you when you need to find motivation. A fun and enjoyable exercise has double the benefits.

Try different activities every day or every week. For example, run on Mondays, lift weights on Tuesdays, bike on Wednesdays, do yoga on Thursdays, and go for a run on Friday.

It is a more than complete program that you will love.

Find an exercise buddy

It is not the same to exercise alone than in company. Having a friend, work colleague or family member to workout with is a great way to boost motivation, hold each other accountable and stick to your workout routine. But beware: you get together to exercise, not to chat or to eat. You can dedicate yourself to these activities as a reward at the end of your training.

Reward yourself

Every time you reach a goal, reward yourself or give yourself a small gift (especially when it comes to food). For example, buy yourself new activewear, eat your favorite dessert or drink your favorite drink (A de Coco?).

This will encourage you even more to play sports and to achieve the goals you have set for yourself. Sometimes rewarding yourself helps increase motivation.

Remember habits are created by the consistent daily activities we chose to put our time towards. So the more consistent you are with your exercise routine, the easier it is to form healthy habits. Once it’s a habit, you just go on autopilot and exercising is part of your daily life.