20 Min Beginner Workout After A Long Break

10 Tips to Ease Back Into Exercise Safely After A Long Break

Returning to a new workout routine after a long break can seem. daunting and a bit overwhelming. So here are some of my tips to ease back into a healthy and sustainable routine.

1. Plan Ahead
Start to think about your current habits, without changing anything. When do you have the most energy? What time of the day are you most likely to be motivated to workout? The best way to get and stay consistent is to do your workouts when you are most likely to feel like doing them. If you hate mornings, don’t schedule a morning workout – it will be very hard for you to maintain that routine.

2. Schedule Your Workouts
Once you have found the best time of the day for you to consistently workout, start thinking about how many times per week you want to commit to working out for your first month. I would suggest scheduling in a 15-30 minute workout 3 times per week to start out. Know that if you are feeling a burst of energy on a rest day, you can always add more, but commit to at least 3 sessions per week.

3. If Suffering From Health Issues, Check With Your Doctor
Everyone is so beautifully unique- make sure that your health care provider gives you the go ahead, especially if illness, injury, or pregnancy were previously holding you back from exercising. Better safe than sorry!

4. Find ways to motivate Yourself
This will be different from person to person, but some proven ways are finding an exercise or accountability partner and creating a healthy reward system for yourself.

5. Prepare With Proper Gear
It is important to note that to start out, you don’t need a whole lot of gear, but you may want to invest in a quality sports bra to keep you supported in the more intense workout sessions, and a good pair of sneakers if you prefer to workout with shoes on.

6. Take Your Time and Change your Routine Slowly
Taking a slow approach to your new routine is the best and most sustainable approach. It can be tempting to go all in in an attempt to erase all the inactivity, but a slow and steady approach will take you much further. There is such a thing as a binge and restrict cycle with exercising. If you go too hard, you won’t want to keep going due to soreness and possible injury.

7. Think Positively
There is no greater asset than a positive mindset expecially when just starting out. Stay positive and keep positive people around you. This is how you will stay consistent. Challenge yourself to only say good things about your body, no matter how you feel about it

8. Set Some Goals and Manage Your Expectations
Your goals need to be S.M.A.R.T. Sustainable, Measurable, Attainable, Realistic, Timely. Don’t just say “I want to lose ___ lbs”, That’s only measurable. Make a time frame, make sure its realistic, and remember that good things take time. Try your best to make your goals less about weight loss and more about how you feel. That translates a lot better into your lifestyle. Example: “I want to feel more energetic by the time its my toddlers birthday so I can keep up with the kids and enjoy the party with them”

9. Cool Down & Stretch After Your Workouts
To avoid injury and reduce soreness after your workouts, make sure to cool down and stretch after EVERY workout. It is very important, and will set you up for an even better workout the next time you do!

10. Make Note of Your Reason And Redefine What Exercise Means To You
Your understanding of exercise can change; it can be something you enjoy and even look forward to. Challenge yourself to redefine what exercise means to you; how its helping you, and why you are committing to it. Having a why will keep you on the straight and narrow when you want to give up.

You’ve got this, and I’m proud of you for taking this first step

Leave a comment below if any of these tips spoke to you!

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All information provided by growwithjo is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold growwithjo harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

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