Have you taken a break from exercise due to a busy schedule, an injury or a health condition? If so, you may be struggling to restart your fitness program.
“The most common mistake people make is ramping up their workouts too quickly. When you overdo it, you increase the risk of injuries, which can delay progress. Instead, start slowly and set a schedule you can sustain,” says Stefanie Heyser, a physical therapist at Henry Ford Health.
What To Do Before You Restart Exercise
Heyser recommends taking these steps before jumping into a fitness routine:
- See your doctor: Make an appointment with your primary care provider, especially if you took a break due to an injury or illness. Your doctor can recommend physical activities that are safe for you.
- Meet with a physical therapist or athletic trainer: These professionals can help you identify areas of muscle weakness and create an exercise program to improve your flexibility, strength and endurance.
- Set realistic goals: Set specific, measurable, attainable, relevant and time-bound (SMART) goals. If you want to work your way toward walking one mile a day or running a 5K race, set a deadline to achieve your goal. Then create a workout schedule you can maintain and a way to hold yourself accountable. Working out with a buddy can keep you engaged and invested.
How To Build An Exercise Program
Many people are uncertain how to restart a workout routine. Heyser recommends creating an exercise plan that includes these components:
Stretching
“Stretching your muscles can be an important first step when exercising. Ideally, everyone should have an individualized stretching routine that targets their specific areas of muscle tightness,” she says. “This can include static stretching and dynamic stretching. Taking time to warm up and cool down reduces the risk of injuries and improves your mobility.”
Try yoga to increase flexibility. Join a class at your local gym or check out online resources to get started.
Cardio
The American Heart Association recommends healthy adults get at least 150 minutes of moderately intense or 75 minutes of vigorous aerobic (cardio) activity each week. Cardio offers many benefits, including reducing your risk of:
- Certain cancers
- Diabetes
- Heart disease and stroke
- High blood pressure (hypertension)
- Obesity
“Start with short periods of lighter intensity activities and gradually increase the length and intensity of your workouts over time. Make sure you don’t overexert yourself by using the ‘talk test’: Exercise at a level where you would be able have a conversation,” says Heyser.
She recommends including aerobic exercises like brisk walking, running, biking or swimming in your weekly workouts. But any physical activity that raises your heart rate, including simply taking the stairs, can boost your fitness and overall health.
Strength training
Strength training builds muscle to support your joints as you move. It also strengthens your bones and can help you avoid injuries, particularly those sustained during cardio workouts. The American Heart Association recommends adding two weekly strength training sessions to your workout routine.
Heyser suggests starting strength training using your own body weight or exercise bands. As you gain strength, add free weights or use a weight machine.
Rest and recovery
Make sure you have at least one rest day each week. Use every fourth week as a recovery period where you continue to exercise without increasing the intensity of your workouts.
“These rest periods give your body time to recover, avoid overuse or recurring injuries and help you stay on track for your fitness goals,” says Heyser.
Exercise Mistakes To Avoid
Despite your best intentions, you might encounter roadblocks that derail your fitness efforts. Heyser recommends avoiding these common mistakes:
Exercise And Sports Performance
- Overdoing it: Many people do too much too soon. Instead, it’s best to start small and slowly increase the time and intensity of your workouts. This approach allows you to build strength and endurance and avoid injuries.
- Using the wrong equipment: Your risk of injury increases when you use the wrong equipment for a particular exercise. For example, your feet need different support for different activities. That’s why choosing the right workout shoe is essential.
- Having poor form: Use proper exercise form to avoid injuries and get the most out of your workouts. Not sure how to do a particular exercise? Ask a physical therapist or athletic trainer for help. Check out online fitness resources that offer step-by-step guidance.
- Stopping workouts when sore: Soreness after exercising can often improve with continued movement. If you feel sore after a day of strength training, don’t skip your next workout. Instead, try a shorter cardio session to stretch your muscles.
- Ignoring injuries: It can be hard to identify when pain signals soreness versus an injury. Heyser recommends ignoring the old advice of “working through the pain.” Instead, she suggests seeing your doctor if you have persistent pain, especially in one area of your body. The sooner you seek care for an injury, the sooner you can return to exercising.
“As you return to exercise, be flexible and find ways to fit workouts into your day. Even small amounts of movement can have a big impact,” says Heyser. “Over time, you’ll build a habit with lasting health benefits.”
Reviewed by Stefanie Heyser, PT, DPT, ATC, a physical therapist at the Henry Ford Center for Athletic Medicine.
