How to Start Working Out Again After a Long Break
It happens to all of us. We make New Year’s Resolutions and sometime before the first quarter ends, we fall off. Since I’ve been away so much, I didn’t have the time to follow my gym schedule. Honestly, the holidays, personal travels, and family obligations are all excuses, but I’m determined to find time to get back into my routine this year. If you’ve been slacking on your fitness goals as I have, here are some ways to start exercising after years of inactivity.
How to Start Working Out Again After a Long Break
Find Motivation
Finding the motivation to restart your fitness journey after a long break is important. There are tons of places to get the motivation to start working out again. Visit fitness-related blogs or vlogs online, search Pinterest, look at old pictures, or create a vision board. Use these references as guides to set realistic goals that you want to achieve.
My current motivation? Trips to the Caribbean for Mas Domnik and Tobago Carnival. Of course, there’s more than just my trips, but the millennial in me wants some dope bathing suit beach and pool photos.
Assess Your Current Fitness Level
Before jumping into a new exercise routine, it’s important to assess your current fitness level. This will help you create an exercise plan that’s tailored to your needs and prevent the risk of injuries. Start with lighter weight or low-impact exercises and gradually increase the intensity of your workouts as your strength and endurance improve.
Set Realistic Goals
Setting achievable goals is the first step to success in your fitness journey. SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) are a great way to track your progress. Whether you aim for weight loss, muscle mass gain, or improved cardiovascular health, make sure your goals are realistic and aligned with your current fitness level.
Create a Schedule
After setting your goals, create a workout plan around your lifestyle. Do you want to work out every day or just a few times a week? Are you doing morning workouts, mid-day, or are you exercising in the evenings. Is your focus on cardio, or do you want to incorporate strength training? The more consistent you are with your schedule, the easier working out becomes. You can also log exercises in a journal or digitally with a fitness tracker to document your progress.
Prepare Your Gym Bag
Having the right workout clothes and gear is essential. Make sure all of your essentials are put in your gym bag and keep it in an area where you won’t forget it. Since I work out in the evenings, I like to keep my gym bag around the same area as my coat or handbag. Once I leave for work, it is right there with me. I can head to the gym after work instead of going home to make excuses for not going back out.
Consider Hiring a Personal Trainer
Hiring a personal trainer could be a great idea if you’re unsure where to start or need extra guidance. A professional trainer can help create a customized exercise program, ensure you use the proper form to reduce the risk of injury and provide motivation to keep you on track with your fitness goals.
Join a Challenge
Challenges make working out a fun way to stay motivated. There are tons of challenges you can join or start at work, on social media, or with friends. Popular ones include abs, squats, push-ups, running, and more. Check out my Pinterest page, where I share health and fitness tips and challenges.
Get a Workout Buddy
Having a workout buddy isn’t necessary, but it helps to have an accountability partner when you start working out again. A gym buddy can help with your reps and motivate you when you’re not in the mood to work out. It’s also a fun way to socialize while working towards your fitness goals.
Do Home Workouts
If the gym is not your thing or you want to save some money, consider working out at home. If you work out at home, stick to your schedule and be consistent.
Incorporate Different Types of Exercise
Variety is key to keeping your workouts interesting and challenging. Include a mix of aerobic activity, strength training, and flexibility exercises in your fitness regimen. If you’ve been running on the treadmill or using a stationary bike for cardio, try doing laps in the pool or incorporate bodyweight exercises like squats and push-ups. Go to discount sites like Groupon to take group classes like yoga, kickboxing, Zumba class or even pole dancing.
Focus on Mental Health
Regular exercise isn’t just about physical health; it’s also a great way to improve your mental health. Physical activity releases endorphins, which can reduce stress and boost your mood. Remember that your fitness journey is as much about mental well-being as it is about physical health.
Listen to Your Body
It’s important to listen to your body, especially during the first week of your new routine. Pay attention to how your body feels during and after workouts. If you experience pain or discomfort, consider adjusting your workout plan or consulting a physical therapist to avoid injury.
Make Fitness a Part of Your Daily Routine
Incorporate exercise into your daily routine to make it a habit. Whether it’s a morning workout, a quick session during your lunch break, or a short workout before bed, find what works best for you and stick with it. Over time, these healthy habits will become a natural part of your lifestyle and improve your overall health.
Don’t Forget the Warm-Up and Cool-Down
Warming up before your workout and cooling down afterward can help prevent injuries and improve flexibility. A proper warm-up gradually increases your heart rate and loosens your muscles, while a cool-down helps your body recover and reduces soreness.
Stay Consistent
Consistency is the most important thing when it comes to achieving your fitness goals. Even on days when you’re not feeling motivated, remind yourself of your progress and the health benefits of regular exercise. Every workout brings you closer to your goals.
Celebrate Your Progress
Finally, celebrate the small victories along your fitness journey. Whether it’s completing a full week of workouts or reaching a new personal best, acknowledging your achievements keeps you motivated and focused on your long-term goals.
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