How Resuming your Workout Routine after a Long Break will Save your Life
“I have tried 99 times and have failed, but on the 100th time came success.”
Let’s face it sometimes we hit a wall and stop our workout routine. You miss a class or you take a day off because you were too tired or too busy to go to the gym. Then a week goes by and before you know it you are completely out of the routine and rhythm of working out. Another situation may be that you were sick or had to have a surgery and were on an activity restriction for a period of time. Or maybe you just had a life event such as a new job, moved to a new city or had a baby and haven’t been able to focus on going to the gym. Whatever the cause, it is difficult to get back to it when you have fallen away from exercising but getting back to it is an important step we must face.
If I feel fine, it’s not summer body season and I just don’t feel like it, why do I need to exercise?
The Center for Disease Control and Prevention (CDC) reports that at least 200,000 annual deaths in the United States are related to heart disease and stroke. Healthy habits that include physical activity helps to lower blood pressure, control blood sugar, reduce cholesterol levels and decrease weight.
For all these reasons, getting back into your workout routine a life saving decision.
Start slow
I’ve had all kinds of life events that have gotten in the way of my fitness routine, however, every time to re-begin, regardless of my fitness level when I stopped exercising, I like to start slow. I’ve had to learn the hard way that picking up where I left off by hitting a strenuous workout only leads to extensive muscle soreness that discourages me from returning. Instead, I start by taking walks, jogging, going to a Zumba® class or completing 20-minute elliptical sets. Starting slow helps me get me back into the habit of working out without creating so much discomfort that I don’t want to return the next day. I feel successful in completing my workout goal while I am rebuilding the endurance for long hard workouts.
Add small modifications to increase activity throughout the day
Making small modifications are great ways to boost activity levels when you don’t have time to incorporate a full routine into your schedule. Parking at the end of the lot and walking up to the entrance at the grocery store, using the far restroom in your office and taking the stairs up to the second floor instead of the elevator are easy ways to get more out of your day. You don’t have to do everything at once. You can start with one modification and add more in slowly as you master them. These slight changes help get more movement into your day and do not require a long time commitment in the gym.
Tracking your activity
I absolutely love an activity tracker. Fitbit, Garmin, Apple and some smart phones have amazing technology that allow you to track your steps, activity, heart rate, stress, sleep, food, water, and so much more. Tracking your activity allows you to see where you are and over time set small goals for yourself to work towards.
Participate in a challenge
A non-weight loss fitness challenge that lasts for at least 30 days to 6-weeks is a good way to add structure to a re-conditioning journey. Getting back on shape is not about losing weight, its about getting strong and building endurance. Focusing on the scale while trying to restart a fitness habit can be counterproductive to success. There are free apps that will give you daily routines to train toward short term fitness goals. These plans outline what activities should be done daily to reach the challenge goal. Training with a goal in mind allows you to build strength and endurance through the challenge while you are working to get back to your prior fitness level.
Get a partner
Finding a workout partner is great for accountability and helping get back into a routine. A friend, coworker or someone you see at the gym can be great for creating a community around you to keep you committed to getting back into the workout habit. If you have kids, they are great workout partners. Print a workout schedule and put it on the refrigerator and encourage them to hold you to it.
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The information in this post is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with healthcare professionals to create a personalized plan that aligns with both your health needs and weight goals.