Returning to a regular workout routine after a long break can be mentally and physically challenging. When you start working out again, you might feel like you are starting from scratch due to a principle of reversibility in fitness1. This concept, also known as the “use it or lose it” principle, states that any gains or progress made through physical training will be lost if the individual stops movement or reduces their activity level significantly for a few months.
Nevertheless, it’s important to recognise that improving your health and wellness is a journey, not a destination. The good news is that research2shows that you can regain your fitness level with less time than it took to get there in the first place, thanks to muscle memory.
In this blog post, we will discuss how to get back into working out, from removing barriers to setting goals, and incorporating other healthy habits to kick start and support your return. We will also cover how to stay consistent and motivated to reap the benefits of exercising regularly for your general health.
Let’s get started!
Why Did You Stop Exercising In The First Place?
Identifying and understanding the barriers that prevent us from exercising is crucial for developing a sustainable new routine. By understanding the individual, social, or environmental factors that have hindered regular exercise in the past, you can take active steps to eliminate those barriers and prevent them from happening again.
In our case, exploring nomad living and relocating from Lagos to London gradually disrupted our workout routine till it came to an eventual halt. Although we knew a few workouts, such as a light jog, walking, or some bodyweight exercises, would have made us feel good, we didn’t have the will to schedule a training session.
Physical activity is a complex behaviour influenced by multidimensional variables3. Common barriers numerous studies have highlighted include lack of motivation, health deterioration4, access to safe facilities, caregiving responsibilities such as having to take care of a family member5, and the weather6.
Barriers are unique to each individual, so the key is to identify the obstacle, find solutions, and create a plan that works for you to start exercising and maintain a consistent and enjoyable fitness routine.
For example, suppose access to a safe facility is the barrier you face. In that case, consider exercising at home using one of the vast online fitness resources. You can achieve this with minimal equipment, such as using resistance bands or even by solely using the weight of your body with exercises such as push-ups.
Remind Yourself Of The Benefits Of Exercise
Asking yourself what exercise means to you is a valuable next step. Reminding yourself of the benefits of exercising is particularly useful when you want to start working out again after a long break. Exercise is a daunting task that makes most feel overwhelmed, no doubt. It is easy to focus on the discomfort and difficulty of the workout and lose sight of the long-term benefits of regular physical activity.
A study indicates that the ratio of your perceived barriers to physical activity and your perceived benefits of physical activity influences your exercise behaviour7. This means that when you identify a barrier to exercise, you will evaluate it against the benefits of working out to determine whether or not to continue exercising.
Physical activity has tremendous physical and mental health benefits beyond giving you a stunning body. According to Public Health of England8, physical activity can help prevent and manage over 20 chronic conditions and diseases, including type 2 diabetes, depression, heart disease and some cancers.
On the physical side, exercise can help to improve cardiovascular health, build muscle strength and endurance, increase flexibility, and promote healthy weight management. It also has mental health benefits, such as providing a healthy outlet for stress, reducing anxiety, improving mood and cognitive function, and increasing self-esteem and confidence. By focusing on the positive impact of exercise, you can shift your mindset towards it and stay motivated and consistent, eventually improving your overall well-being.
Plan, Plan, Plan
Smart Goals
Set SMART (Specific, Measurable, Attainable, Relevant, and Time-bound) goals to start working out again. According to the Centers for Disease Control and Prevention9, an adult needs 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening training to reap the benefits of exercise.
Examples of moderate-intensity activity include :
- Brisk walking
- Swimming
- Cycling
- Dancing
- Active Yoga
- Tennis
When setting your goal, ensure it aligns with your interests and acknowledges your fitness level. For example, a smart goal based on the current exercise guideline could be: “I will engage in at least 30 minutes of moderate-intensity physical activity for five days per week and incorporate muscle-strengthening exercises into my routine for two days each week for the next 12 weeks.”
This goal is specific (30 minutes of moderate-intensity activity for five days each week), measurable (you can track the number of days and minutes ), achievable (the goal is realistic and attainable), relevant (it aligns with the current exercise guidelines for adults), and time-bound (it has a set time frame of 12 weeks).
Setting SMART goals around movement rather than specific outcomes, such as weight loss, allows you to focus on the process of achieving your goals rather than the result, which can help motivate you to adhere to the routine.
Location & Time
Choosing a convenient location to work out, whether it’s at home or a nearby gym, is paramount for building a consistent workout routine. If the place is too far or requires too much effort to reach, it’s easy to make excuses and skip workouts.
In a research conducted as part of our Master’s program, a participant commented on the benefits of working out at home, saying, “It’s here, in my home, it’s my space, it’s in my privacy, I can wear anything, and I am good to go. I could exercise, I don’t need to comb my hair, I can put on a shower cap and just do it.”
Personally, it took us buying exercise equipment in our home to get back on track and overcome some of the barriers we were facing, such as the freezing British winter.
Setting aside a specific time to work out is also essential, as it helps establish a daily routine and makes it easier to prioritize workouts in a busy schedule. Thus, when you make exercise accessible and a regular part of your day, it becomes easier to maintain a healthy lifestyle.
Follow A Plan To Support Your Workout Routine
Following a workout plan is helpful after a long hiatus as it helps to provide structure and direction for your new fitness routine. A wholesome workout plan should include exercises that target all the different parts of the body, such as the core, lower and upper body.
In addition, it should consist of strength training and cardio, which work together to improve overall fitness and well-being. Strength training helps to build muscle mass, increase metabolism, and improve bone density, while cardio helps to improve cardiovascular health, burn calories, and improve endurance.
Furthermore, a good workout plan can help you track your progress, make adjustments as necessary to reduce injury risk, and continue challenging yourself for optimal results.
It is better to start with a simple plan you can easily stick to, then gradually work your way up as your fitness level improves.
By starting with a realistic plan, setting SMART goals, and including strength training and cardio exercises in your regular routine, you can create a sustainable and healthy habit to help you achieve your fitness goals. Feel free to switch it up, have fun and remember to schedule a rest day in your get-back-to-work-out plan.
Take It Slow
When you start working out again, it’s paramount to take it slow and avoid the temptation to push too hard too soon. For example, if you could easily squat 100kg, do not, DO NOT, attempt to squat 100kg in your first week or weeks if you have not been training for months. Remember the principle of reversibility mentioned in the introduction of this article.
Your past fitness ability is just that, a thing of the past. One must focus on the present, setting reasonable expectations is vital, as trying to do too much too soon can lead to injury and burnout. A general rule to avoid injury after a long break is to take it slow and pace yourself.
Delayed Onset Muscle Soreness (DOMS)
Delayed Onset Muscle Soreness (DOMS) is a common experience for people new to or returning to exercise after a long layoff. Muscle pain and stiffness that can last several days after exercise are some characteristics of DOMS. For us, DOMS is a sign that our muscles are adapting and getting stronger. To reduce the risk of DOMS, it is essential to start slowly and gradually increase the intensity and duration of your workouts. Proper warm-up and cool-down sessions, along with stretching, can also help to reduce the risk of DOMS10.
Proper warm-up prepares your body for the workout by gradually increasing your heart rate and blood flow whilst loosening your muscles. On the hand, a cool-down helps bring your heart rate back to the same level as before the workout commenced. Additionally, rest days and allowing the body time to recover is essential to avoid overexertion and muscle fatigue.
Stay Motivated To Your New Exercise Routine
Staying motivated when starting a workout routine can be challenging, but there are many ways to make it more enjoyable and increase the likelihood of sticking with it. Fitness trackers, such as smartwatches, can help track your progress and provide a sense of accomplishment as goals are met11.
In addition, working out with a partner, hiring a personal trainer or having an accountability buddy can motivate and bring the social aspect of workouts into your routine. Friends and family can give that social support and friendly competition to push one another to improve.
Competition with our younger cousin was instrumental in maintaining our flow after our return from a long hiatus. Apple watches offer a way to share daily activity progression, your friends receive notifications of your activity completion and vice versa, enabling you to motivate each other. We found in our study that social interaction was a prominent theme for maintaining physical training.
Creating a fun and upbeat music playlist, such as one with Afrobeat music, can make exercise more fun and distract from physical exertion. In addition, buying new gym wear has also proved beneficial for inspiration to move. By finding what works best for you and incorporating those strategies to stay motivated, you will soon return to a consistent routine.
Holistic Wellness
Incorporating other wellness habits, such as maintaining a healthy and balanced diet, improving sleep quality, and practising mindfulness, can significantly support your pursuit of returning to fitness.
There is a bidirectional relationship between physical activity and mental health issues, where regular exercise can help to alleviate symptoms of anxiety and depression.
In contrast, poor mental health can interfere with one’s motivation and ability to get back into working out.
By focusing on overall wellness, you can create a positive cycle that supports your physical activity goals. For instance, consuming nutrient-dense foods can fuel the body for workouts. In addition, getting enough rest and practising mindfulness can reduce stress levels and improve sleep quality, allowing for better recovery and performance during exercise.
Whatever the reason, it’s never too late to start moving again. However, it will take some dedication, motivation, and planning. You can create a sustainable and enjoyable workout routine by identifying and removing barriers, reminding yourself of the benefits of exercise, setting SMART goals, and incorporating other wellness habits.
It’s essential to start slow, listen to your body, and be patient with yourself as you progress. Remember, fitness is a journey, not a destination, and every small step counts towards improving your overall well-being. With the right mindset and approach, you can regain your fitness level and enjoy the many benefits of regular physical activity.
