Whether it’s because you’re too busy to schedule exercise or you’re recovering from an illness there are times that you may simply lose motivation to exercise. Many people find themselves taking an extended break from exercise and getting back into a fitness routine can feel a little bit daunting. Take a look at this guide to help ease you back into a routine safely and effectively.
Start Slowly and Set Realistic Goals
The most common mistake people make when they start exercising again is they do too much too soon. If you went on a long break your body’s going to need time to adjust to any physical activity that you do.
You should start off with shorter sessions that are low intensity. For example, if you are used to running for 5 miles you can start by walking for 20 or 30 minutes instead.
You can gradually increase the duration as you begin to feel more comfortable. This is key to making sure that you are setting realistic achievement goals so you don’t feel overwhelmed.
Warm Up and Cool Down
Proper warm-ups and cool down are essential if you want to prevent injury. You should spend 5 to 10 minutes stretching and doing light cardio so that your muscles and joints can become active again.
Similarly after you’ve had a workout you should walk and stretch at a slower pace because this is going to help your body to recover. This routine is going to help to improve your flexibility, your overall recovery time and circulation.
Incorporate Strength Training Gradually
Muscle strength is going to decline after a period of inactivity. If you want to regain this muscle you have to do exercises such as push-ups, lunges and squats.
Make sure to focus on form rather than the number of repetitions that you do. As you begin to progress you can introduce some resistance bands or light weights. Strength training is going to build your muscles and improve your bone density as well.
Listen to Your Body
It’s important that you pay attention to how your body is feeling. Muscle soreness is going to be normal after a workout so expect it. However, sharp persistent pain is usually a signal that there’s an injury somewhere.
If you’re experiencing extra pain, take some extra rest days or modify your routine. If you are dealing with lingering issues from past injuries, consulting with healthcare professionals, such as an auto-injury chiropractor, can help address musculoskeletal imbalances.
The bottom line is that you have to do safe moving patterns as you begin to reestablish your fitness routine.
Get Back Into Fitness By Making It Enjoyable
Sticking to an exercise routine is much easier if you enjoy what you’re doing. Make sure that you explore different types of exercises. You may find that you like dancing, hiking or swimming best.
Exercising with a friend or joining a class can be a good way to boost your motivation and add a social component to your fitness. Do whatever you need to do to get back on track.
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