Get back into your health and fitness routine smoothly with these easy tips and tricks.
Sometimes life can pull you in a million different directions that cause you to avoid exercise. And you know what, that's just fine!
We all need an occasional break. But getting back in shape doesn't have to be a source of anxiety, either.
In fact, gradually adopting a regular fitness program, one small step at a time, will help you progress on the path to fitness and health.
To help you get started, we spoke to fitness professionals who offer the best ways to get back in shape and jumpstart your active life.
Follow their advice, and don't forget to celebrate all the small successes along the way.
And for more ways to stay fit, here are 21 Ways to Exercise While Waiting for Your Meal to Be Delivered.
Set your goals smartly. By smart we mean specific, measurable, achievable, relevant and timely.
When you start exercising again after a break, remember to be kind to yourself and set reasonable goals. Rather than diving in head first, start slowly.
Write down these goals so you can check them in a month or two, too. Write them on your calendar. Add your workouts to your calendar, in pen.
Aim for two or three days of training to start, and schedule those days on Sunday before the week gets busy and starts.
Showing up at your designated time can be one of the best parts of your day.
Get up from your desk.
You've probably heard that sitting isn't very good for you, so plan to move more throughout the day.
We recommend three ways to do this: take a 10-minute walk on your lunch break, have a walking meeting with a colleague, or stretch in the bathroom for five minutes mid-afternoon.
Choose videos on demand.
You can find tons of videos, either for free on YouTube or by subscription on sites.
Try out a few of the 20-30 minute sequences and see what you like and what you want to do again. The best part is, you don't even have to leave your living room.
Press "play" before or after dinner, when your family is going to bed or when they're still asleep in the morning, and you'll have a few minutes to yourself to move.
Take the longest route.
You can never go wrong with parking farther away from the grocery store, skipping the elevator and taking the stairs, or walking a few extra blocks to the bank.
Small increases in your daily step count can add up to big results.
Recharge your batteries to be in better shape.
To reach peak fitness, you need to eat right and drink plenty of water.
She recommends consuming half your body weight in ounces of water, eating a rainbow of colors, and mixing protein, carbs, and healthy fats at every meal to keep you full enough to work out and build muscle.
Have a workout snack.
Find three times during the day to have a quick, healthy snack, then schedule your workouts accordingly.
It only takes you two minutes to do a set of jumping jacks, burpees, squats, push-ups, or all four. Time your session right before a snack to remind yourself to make time for it.
Do bodyweight intervals.
You can do moves like squats, lunges, and mountain climbers anywhere and everywhere, so pick your favorite spot and start walking.
Go for 30 seconds, then rest for 10 seconds and repeat the exercise as many times as possible.
Exhale.
After your workout, take a second to pause, stretch, and breathe into your body.
Not only does this help the body cool down and soothe the neuromuscular system, but it will also give you another moment to de-stress from your day.
Check your muscle soreness.
Getting back into a workout shouldn't leave you so sore that you can't walk.
Otherwise, it might discourage you from starting to sweat again. If you've been fairly sedentary, consider starting with 10 minutes of stair climbing.
Find your support system.
Who supports you? Who will ask you if you got up to exercise, even if every iota of your being wants to sleep in?
Whether it’s a loved one, a close friend or a colleague, call on your team to support you in your new training program, come rain or shine. There is strength in numbers.
Make it public.
Sometimes sharing your goals with the world inspires you to keep working towards them.
Don't be afraid to post your new movement habits and ambitions on social media or tell friends and family about them in person.
Rethink your week.
Just as you need to prepare your week for success on Sunday, you need to reflect on the past week and do a little evaluation of your success.
If you've stuck to your plan and are feeling good, keep going. If you've struggled to keep up with what you set out to accomplish, readjust.
There's no shame in making a new list of goals every week.
Give yourself freedom.
Flexibility and course corrections are both a necessary and realistic part of life.
Missing one workout won't derail your plan, but missing multiple workouts in a week is a slippery slope.
If you end up skipping several sweat sessions, then adjust your plan or consider a new activity or even start a little smaller, creating a very small new habit first.
Answer your “why”?
When you feel your motivation to exercise flagging or even before it does, ask yourself why it is so important for you to get back into a regular exercise routine.
Are you interested in getting back into training due to health concerns, changes in body composition, or fat loss goals?
Or are you interested in a certain sporting event that requires basic training?
Consider your past performance.
If you used to love running, have always loved Pilates, or are a heavy lifter, think about why you loved those activities so much and use that as motivation to get back into it.
If you hate treadmills, don't torture yourself with long cardio sessions or classes that involve running on a treadmill, she says.
You don't want to dread your workout, especially when you're first getting back into it.
Set a record.
Here's a great reason to splurge on a fitness tracker, wearable devices allow:
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to follow in your footsteps,
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calories burned,
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the activity of the week,
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the distance traveled
and many other things, all factors that can give you numbers to beat the next day.
It can be incredibly motivating to see your step count increase. I also find it really interesting to see what activities in my normal life are saving me a ton of steps, like grocery shopping!
Discover new curiosities.
Explore a new neighborhood on foot or join a running club that organizes special events around town.
Even if your local gym isn't open, there are plenty of ways to get exercise outside and meet new people.
Work your arms.
If your legs get tired from walking around the city, focus on your upper body.
We suggest the following circuit: 10 triceps dips and 10 push-ups, then 20 of each, then 30 of each. You only need your body weight to do this!
Find a training partner.
Try to recruit a friend who can tackle this sporting adventure with you.
Not only will he or she keep you accountable for your workouts (you don't want to leave someone behind!), but it's also likely to be more fun!
Keep things interesting.
Add variety to your workout routine so you don't get bored with repetition.
Trying new things also keeps your body alert and prevents you from hitting a plateau in performance or results.
Note your successes.
Did you run a 1km in 4 minutes? Did you do 10 nice burpees in 20 seconds? Did you lift 5kg during bicep curls?
Write it down! Tracking your progress and seeing how strong you're getting along the way provides serious motivation and adds a bit of competition with yourself.
Set specific numbers.
Decide how many days a week you want to exercise or how much time you want to spend exercising per week, then increase that number slightly over time.
Keep in mind that increasing volume by more than 10% for consecutive weeks is a recipe for overuse injuries, so keep increases small.
Respect the recovery process.
Don't rush into exercise without planning for rest days and recovery techniques, such as foam rolling, stretching, and, most importantly, getting enough sleep.
Put everything in place.
Planning on crushing a morning workout? Set yourself up for a hassle-free morning by packing your workout clothes and water bottle the night before.
So you don't have to worry about it in the morning.
Write down in a journal.
In addition to taking notes on how much weight you lift or how fast you run, you should also note how you feel after a workout.
You can also record your weight and measurements if weight loss is your goal. The more data you keep, the more accurately you will be able to assess your progress.
Plus, you can recall a workout that made you happy, excited, or proud, and then repeat it!
Consider hiring a personal trainer.
Personal trainers help you focus on fitness, develop a progressive (and not too demanding) workout plan, and, of course, can play a role in keeping you on track.
You can also turn to online platforms.
Make the most of today.
One of the most common ways I see people stray from their fitness routine is by saying, “I’ll get back to it next week or next month.”
Make the most of today and you won't risk breaking down completely.
Use visualization.
A little meditation will not only help you relieve stress, but you can also use it to visualize how your workout will go.
Visualize yourself completing your workouts, reaching your goals, and sticking to your nutrition plan.
This will help you build self-discipline, gain a better understanding of yourself and allow you to start your day with confidence.
Buy a new outfit.
Buy a pair of workout pants that you actually look forward to getting your sweat on in.
Or go for a sweat-wicking top that catches your eye or a jacket you've seen and can't wait to wear for a run. Whatever makes you happy, go ahead and buy it!
