Sometimes our best intentions go awry. We want to get in shape, stick to our fitness routine, and achieve our goals. But let’s be honest: sometimes, life gets in the way. Between crunch time at the office, illnesses, or other disruptions in our routine, hitting the gym can be easier said than done.
If you’re anything like me, you’re itching to get back at it. These are my steps for reestablishing your fitness routine after a break:
8 Steps to Get Back into Regular Exercise
Step #1 – Adjust your expectations.
You can’t jump right back where you left off. Fitness isn’t stagnant: you’re either moving forward or backward. Because of this, any amount of time off will result in the weakening of muscles and stamina. That’s natural, so expect it.
Too many people try to resume that same workout intensity they reached before and grow discouraged when they can’t do it anymore. You’re allowing yourself to be defeated before you begin. Therefore, adjust your expectations from the jump. You must do the work to get back to where you were.
Step #2 – Be content with small steps.
Because fitness regression is natural, take small steps to ease yourself into a routine. Set small goals at first. You may find that doing cardio for five to ten minutes is more manageable than a 30-minute or more session. If you find you can keep going, do it!
I would also suggest spreading out your focus. Utilize full-body workouts and different exercises to prevent unnecessary strain. Join a team sport (camaraderie builds accountability!) and try something new. Not only can it ignite your enthusiasm again, but it can strengthen muscles that have been neglected.
Step #3 – Remember how good it makes you feel.
Many people dread working out, but few can deny how good it feels when you’re done. Working out is good for mind and body alike. Hold on to those feelings of accomplishment and renewed energy. Not only will you feel better immediately after a workout, but there’s a ripple effect, too. You’ll sleep better, work out aches and pains, and fight symptoms of depression.
Step #4 – Make it convenient.
If your schedule made working out inconvenient, change things up. Making exercise convenient demands forethought and nothing more. Pack a gym bag to keep in your car. Choose a gym, running route, or sports field in a location between home and work.
If anything, avoid having to go home before you hit the gym. When you’re home after a long day, it’s a mental and physical challenge to get back up and go out, especially to exert yourself. If hitting the gym after work isn’t in the cards, get up early and let it start your day.
Step #5 – Don’t get discouraged by setbacks.
Brace yourself: you’re going to get off track. Building a routine that sticks takes time, dedication, and consistency. It won’t happen overnight. Life will continue to get in the way. Remember, if you’re up and moving, you’re doing better than the guy on the couch. Beware “all or nothing” thinking. If you miss one workout day, it’s no reason to write off the rest of your week.
Get back in the saddle. Keep going, even when you fall short of your expectations.
Step #6 – Get your motivation right.
Motivation plays a critical role in how well a habit sticks. Doing it out of guilt, obligation, or short-term rewards won’t last. Instead, find a motivation that genuinely keeps you going when the going gets tough. Fitness for health, mobility, and long life motivates us much better than a desire for that coveted six-pack.
Step #7 – Think beyond the gym.
You may have difficulty getting back into a fitness routine because you’ve too narrowly defined it. You can get creative! Take the stairs at the office. Walk to lunch. Park farther away when you go to the store. Use manual tools in the yard and shop. You can build stamina and muscle through these small acts that have little to do with fitness.
They will, however, get you accustomed to exerting yourself again.
Step #8 – Take a holistic approach.
Being fit involves more than a good workout. We must support our bodies holistically, ensuring we’re well-equipped to maintain progress and facilitate growth. To get the most out of your workout, eat whole foods and drink enough water. You can’t out-exercise a bad diet. Fuel your body properly to get the best results!
How do you get back on track after falling out of a habit? Share your tips in the comments!