Don’t Throw in the Towel: Starting to Exercise Again

As we age and experience significant life changes, it can be easy to give up on taking care of ourselves physically. We may be too busy with work, family, or dealing with challenging experiences. However, it is essential to prioritize our health and well-being, and starting to exercise again after a long hiatus can be a great place to start.

Getting back in shape is not always easy, but having a simple starting point can help you get and stay fit for the long haul. Whether it has been a week, a month, or even a year since your last workout, remembering a time when you felt your best and focusing on it can inspire you to start anew.

If you are struggling, please know that you are not alone. Here are six simple and effective tools you can use to start exercising and get back in shape:

1. Get Your Doctor’s Approval

Before starting any exercise regimen or fitness program, it is crucial to get a thorough check-up from your doctor. Making sure that your health is in good shape and that you are safe to begin working out is of utmost importance. Once you have your doctor’s readiness, you can start getting your body moving.

2. Know Where You’re Starting From

To know where you’re going, you need to have an accurate picture of where you’re starting from. Don’t get hung up on how fit you were in your younger years – that can be overwhelming and set you up for injury. Instead, focus on your current fitness level and remember a time when you enjoyed working out. Use that as motivation and adjust it to where you are now.

As we age, our bodies change, along with our lifestyles. We may have lost some strength, endurance, and flexibility, affecting coordination, mobility, stability, and balance. Therefore, it’s important to start slowly, build your strength and endurance, and be compassionate with yourself.

3. Identify Your Daily Obstacles

We all have responsibilities and distractions, preventing us from prioritizing our fitness routinely. Identifying what is getting in your way is essential to creating a successful and manageable fitness routine. If you have clarity and good time management, you can create and stick to a schedule that accommodates your daily life.

Review your schedule a couple of times a week. Plan your morning workout so that your other responsibilities don’t interfere. Remember that prioritizing your fitness will give you the focus and confidence to handle the day-to-day.

4. Understand Your “Why”

Knowing why you want to get in shape is essential to keeping you motivated when life throws you off. Feeling good, getting stronger, and losing weight might be your initial reasons, but they may not be enough to sustain you when you face setbacks or challenges.

Author Simon Sinek’s “Seven Layers of Why” exercise encourages digging deep and becoming specific with your “why.” Ask yourself why you want to achieve your goal and follow up with seven layers “why” to uncover the underlying issues that may prevent you from making progress. It’s challenging, but discovering your roadblocks is crucial to overcoming them.

5. Have a Plan

Decide where you will work out – at home or a gym – and identify the equipment you will use. Start with bodyweight exercises to learn proper form and technique. Find movements that you enjoy, which challenge you and keep you motivated.

Plan your cardio and strength training routines, ensuring you start slowly and consistently, adding more time and frequency as you progress. Hiring a qualified personal trainer is an excellent way to develop an effective program based on your goals and ensure you perform the movements correctly and safely.

6. Mix It Up

After two weeks of consistency, it is essential to switch up your routine to allow overused muscles to rest and recover. If you are a runner, try adding a spin or yoga class to your routine. Variety prevents boredom and a weight loss plateau and keeps your body guessing, which will help you progress with your strength and endurance.

Remember to Rest

Finally, remember that rest is essential to a well-planned workout regimen. Rest allows your muscles to repair and strengthen, and your body needs that time to recover from exercise. Don’t be discouraged if you feel sore – that’s normal after a workout. It means that you’ve “woken up” muscles that haven’t been used in a while.

Starting an exercise routine and getting back in shape doesn’t have to be complicated or overwhelming. Take it slowly, and with time, you’ll be able to rebuild a solid foundation for your fitness routine. Remember why you’re doing what you’re doing, and keep that goal in mind throughout your journey. Stick with it, stay motivated, and keep moving forward.