Life happens, and sometimes fitness can fall by the wayside. If you're wondering how to start working out again after taking a break, a few simple strategies can help.
Whether you've been injured, sick, or simply got distracted due to family, work, and life, there are several ways to get back into the swing of things.
No matter what, you can get back in the right mindset, get your life back on track, and ease your way into exercise and healthier living!
After you begin working out again, you'll reap the many health benefits of doing so.
You might find that you have more energy throughout the day, achieve healthier body weight, feel stronger, and look leaner.
Track health parameters commonly affected by exercise, such as your body weight, body fat percentage, blood sugar, cholesterol, and blood pressure, to fully comprehend the beneficial health impact exercise has on your body.
Keep reading to learn how to start working out again!
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How To Start Working Out Again
Check In With Your Doctor
Get your doctor's permission before beginning new workouts, especially after an illness, injury, or surgery, so you know which types of exercises are safe.
If you have a heart condition, joint wear-and-tear, or a chronic disease, you may have certain restrictions regarding what you can do.
For example, if you've had a knee replacement, you might need to avoid certain high-impact activities.
Write Down Your Goals
Setting and writing down your goals is the best way to start working out again after taking time off.
Start with small goals and after you achieve them, build your way up to working out at a higher intensity, completing more miles, lifting heavier weights, or working out for a longer duration.
Your initial goal might be as simple as walking for 10-15 minutes to get your blood pumping and your body moving.
Add intensity, distance, or duration to your fitness goals each week!
Break Long Workouts into Small Sections
Regular exercise can feel overwhelming, and you might not have large chunks of time available in your day for endurance workouts.
The good news is that you can still reap the same health and wellness benefits from breaking larger workout sessions into multiple smaller workouts that fit within a busy schedule.
For example, you might do 20-30 minutes of cardio, such as jogging, cycling, or rowing, in the morning and lift weights later in the day when you have more time.
Incorporate Physical Activity into Hobbies
Not all physical activity needs to be planned exercise.
Find active hobbies you enjoy with your spouse and kids, such as playing sports outdoors, swimming, biking, hiking, bowling, skating, playing golf, or even going to the zoo.
Any hobby that gets your body moving and your blood pumping — even yard work, cooking, and shopping — counts!
Exercise in the Morning
When planning how to start working out again, consider doing morning workouts before work.
Waking up after a full night's rest is usually the time you have the most energy.
Have a healthy breakfast or protein shake — as well as coffee if you want — before starting your sweat session, and be sure to drink plenty of water!
Morning workouts can energize you and get you ready for a full day.
They also boost your metabolism, helping you burn more calories all day.
Even if you have just 20-30 minutes in the morning before work, get your body moving if possible.
You can always complete an additional short workout later in the day.
Go for Walks in the Evening
Even if you've already worked out earlier in the day, consider going for evening walks with your dog, friends, or family.
Doing so keeps your body moving, burns more calories, reduces stress, enhances your mental health, and boosts your fitness level.
Even if you walk for just 15-20 minutes in the evening, make it a point to get outdoors as often as you can.
Avoid late-night walks at a high intensity, however, to ensure you're able to get a good night's sleep.
Choose Physical Activity You Enjoy
Dreading exercise makes you less likely to stick with a workout routine long-term.
When planning on how to start working out again, choose the exercises you most enjoy.
If you prefer going to the gym to work out around other people, do so.
If you're an outdoors person, cycle or jog outside.
Mix and match your favorite activities, such as weightlifting with playing basketball, and alter your workout routine often to prevent boredom.
Recruit your family and friends to help you stay moving and motivate them to do the same!
Don't Overdo It
Start slow, and don't overdo it when thinking about how to start working out again.
Take baby steps to avoid injuries.
If you're recovering from a past injury, get your doctor's permission before beginning exercise and know if you have any limitations.
You might need to begin at a lower intensity, wear a brace, or avoid certain high-impact workouts — at least initially — when you first start working out again.
Track Your Progress Over Time
In addition to setting goals, track the progress of your workouts using a journal, fitness tracker, or an app on your phone.
See how you progress from the time you start working out again, to motivate you to stay on track and continue to be successful.
Take before and after pictures of your physique too!
Reward Yourself for Meeting Fitness Goals
After meeting your workout and fitness goals, reward yourself for a job well done!
Choose non-food rewards like a day at the beach, new clothes, dinner out with friends and family, a movie night, or a mini vacation.
Choose something you can look forward to after you perfect how to start working out again.
Combine Strength Training with Cardio
Doing strength training and cardiovascular exercises, not just one or the other, is the best way to maximize your fitness level.
As long as your doctor has okayed you for these workouts without restrictions, strength train in addition to completing aerobic exercises.
Examples of cardio workouts to consider are jogging, walking uphill, stair climbing, playing sports, rowing, swimming, or cycling.
Using an elliptical machine is another aerobic workout that's low impact and easy on your joints.
Additional cardio workouts you can do from just about anywhere include jumping jacks, rope jumping, mountain climbers, side-to-side jumps, burpees, and more.
Strength training includes lifting weights, using your body weight as resistance (pushups, sit-ups, planks, squat jumps, alternating jumping lunges, etc.), using exercise bands, or wearing a weighted vest, arm weights, or ankle weights.
Many circuit training workouts combine cardio with resistance-training exercises.
Fuel Your Body Properly
When planning how to start working out again, it's important to give your body the proper fuel.
Stay hydrated by drinking water often throughout the day.
Drink a few cups of water in the morning when you first wake up to get your day started and give your metabolism a boost.
Have a light meal or snack before your sweat session, and eat a healthy snack within an hour or two afterward.
Your meals should consist of non-starchy vegetables, healthy fats, fiber-rich starches (sweet potatoes, whole grains, beans, peas, corn, etc.), and a protein food like chicken, eggs, fish, or lean meat.
Add in 2-3 servings of fruit and 3 servings of dairy foods, or calcium-rich alternatives, daily.
Avoid fueling your body with sweet treats, sugary drinks, fried foods, highly processed foods, and refined grains. Limit or avoid alcohol, as well.
Don't Forget to Warm Up and Stretch
The best way to reduce your risk of injury is to warm up for about five minutes before exercise, rather than beginning exercise at a high intensity, and stretch regularly.
Reducing the risk of injury is important to avoid the need to stop workouts.
To get your body warmed up properly, jump rope, jog or walk for a few minutes, or begin a weightlifting routine by lifting light weights before the heavier lifting.
Allow Your Body Time to Recover
When planning how to start working out again, allow your body to get plenty of rest between workouts so you can fully recover.
Schedule lighter workout days or days off to avoid overtraining until you get back into the swing of things.
Listen to your body, so you don't overdo it.
Get at least 7 hours of sleep each night to enhance muscle recovery.
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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to start working out again.
