1. Top Strategies for Resuming Physical Fitness Following a Hiatus

Ready to jumpstart your fitness journey after a break? No sweat, we got you covered!

Here's how to get back into the groove:

Find your fitness fun factor

The key to sticking with a new workout routine is enjoying it. So, select activities that tickle your fancy!

"Focus on what you think will keep you engaged. The best exercise is the one you'll keep doing," says Dr. Joesph Ihm, a physician at the Spine Center and the Sports Medicine Center at Harborview.

If you adored your previous exercises, go for it! Just want to mix things up? Rock on! The point is to camp on activities you enjoy rather than dread.

Take a moment and ask yourself:

Are there specific workouts that you're keen on trying?
What activities do you wish to avoid?
Do you prefer exercising solo or in groups?
Do you dig having coaches or trainers?
What's your preferred exercise time?
Do you wish to work out at home or at a gym?
What fits your budget and schedule?

Once you pinpoint your likes and dislikes, and understand what's feasible with your resources, craft a fitness regimen tailored to your preferences.

Love group classes and early AM workouts? Sign up for a yoga session at your local studio before work. Short on time but eager to move? Squeeze in bodyweight exercises during your daily tasks.

Understand your drive and eliminate barriers

Understanding your motivations aids you in designing a plan according to your objectives.

The U.S. National Physical Activity Guidelines recommend 150 minutes of moderate exercise each week for health maintenance. This exercise can be broken down into smaller, manageable chunks.

If you strive for specific abilities, say, walk or jog around Green Lake or play pickleball, customize your plan to practice and progressively enhance those skills, such as flexibility, strength, or cardio.

When faced with resistance to a new routine, recall your primary motivations to push through those tough moments.

On the contrary, dwelling on obstacles can also help because it enables you to conjure creative solutions to remove those barriers. Contemplate what you aren't ready to do (like driving in rush-hour traffic to the gym) or what hindered you in the past (overbooked schedule, childcare, etc.). This introspection will inform your new workout plan.

Ponder:

Why am I longing to return to exercising?
What fitness abilities, activities, or achievements would fill me with joy?
What fitness abilities, activities, and achievements hold no appeal to me?
What prevented me from exercising before?
What physical or logistical constraints do I have?

Reigniting a fitness regimen doesn't need to follow any specific format. This is about what you yearn for and what suits you best.

So, engage in the fanciest studio-led workouts, or string together tiny bits of movement throughout your day – like dancing in your kitchen while your coffee brews or doing core exercises at your desk. It's all about what resonates with you.

Begin with little, clear steps and grow steadily

Once you have your "why," aim for small, clear goals – ones smaller than you think.

"Be mindful not to set your expectations too high. Initially, set your goals slightly below your aspirations, making them less daunting and easier to achieve," Ihm advises.

This gradual approach nurtures confidence as you conquer these mini-goals and climb the ladder to more demanding, larger ones.

Starting small and taking it easy also reduces the risk of soreness and injury. Pay careful attention to how your body responds during and after workouts: As your strength builds, you can increase the length and rigor of your workouts.

Try these small goals for a kickstart:

Workout Snacks: Inject five- or 10-minute exercises into your day.
Engage in 30 minutes of moderate exercise with a rest day in between.
Break down your big goals into bite-sized, achievable bits. (Instead of running five miles or five days a week, start with a mile a couple times a week and gradually work your way up.)

Remember, every modicum of exercise you incorporate counts, regardless of its size.

"My hope is that people don't feel intimidated when returning to physical activity. You don't have to squat 300 pounds or sprint at full speed to see the benefits of an exercise routine," assures Ihm.

Additional Tips:

Plan Ahead: Meal prep your workout clothes and gear to help maintain consistency.
Adjust Your Schedule: Organize your workout days to fit around your busy periods, ensuring you'll stick to the routine.
Start Slow: Kick off with shorter sessions and progressively elevate the duration and intensity.
Listen to Your Body: Pay attention to how your body feels post-workout. If you experience pain or discomfort, dial back your approach.
Incorporate Cross-Training: Blend low-impact exercises like swimming, cycling, or walking into your routine to give your body time to recover.
Focus on Nutrition and Hydration: Ensure you consume a balanced diet rich in essential nutrients and maintain good hydration levels, even on rest days.
Prioritize Recovery: Allow ample time for your body to recover from workouts, and aim for quality sleep to support muscle rebuilding.
Set Realistic Goals and Celebrate Progress: Start with small, achievable goals and relish your progress on the journey to your big aspirations.
Find a Workout Partner: Having a buddy gives you an extra push, keeps you accountable, and provides camaraderie during your workouts.

To stay motivated and enjoy your fitness journey, consider incorporating news about scientific advances in health-and-wellness and fitness-and-exercise into your routine, which can provide fresh insights and ideas for your workouts.
After finding activities you enjoy, set realistic goals tailored to your preferences, and break down your exercise plan into manageable chunks as recommended by the U.S. National Physical Activity Guidelines, ensuring progress towards improved health and wellness.