Safely Returning To Exercise After a Break!

Sometimes life happens and we can all get a little off track from time to time. Family commitments pop up, sickness kicks in, or a work deadline needs to be met. Perhaps you’ve had a holiday. Then all of a sudden your exercise routine goes from regular to non-existent.

We all know how good it feels to be in a regular routine. And conversely how frustrating it can be when this routine is impacted. As much as we would like to think we can continue to function at the same level, the chance of an injury is much higher after a prolonged period of rest! So, how do we return to activity, SAFELY after a break?

Here are some of our tips on how to restart your exercise habit and get back into a healthy routine, and hopefully avoid an injury.

Our Tips:

When resuming a gym program after taking a break from exercise, it’s important to approach it gradually and safely to avoid injury and maximize your progress. Here are five tips to help you get back into the gym effectively:

Tip 1: Start Slowly:

Begin with lighter weights and lower intensity exercises to allow your body to readjust and regain strength and endurance. Don’t try to pick up where you left off before the break. Gradually increase the intensity and duration of your workouts over time. Regular shorter sessions may work to reestablish your routine.

Tip 2: Set Realistic Goals

Set achievable and realistic fitness goals based on your current fitness level. Be patient with yourself and understand that it may take some time to regain the fitness level you had before the break. Setting small milestones along the way can help you stay motivated and track your progress.

Tip 3: Focus on Form and Technique:

Pay close attention to your form and technique when performing exercises. Take the time to relearn proper form or seek guidance from a fitness professional or Osteopath. This will help you prevent injuries and ensure that you are getting the most out of each exercise.

Tip 4: Listen To Your Body

Tune in to how your body feels during and after workouts. It’s normal to experience some muscle soreness when starting again after a break, but if you feel severe pain or discomfort, it’s essential to back off and give yourself more time to adjust. If this does not subside, please seek help from a professional. Pushing through pain can lead to injuries and setbacks. And more time spent away from exercise.

Tip 5: Prioritise Recovery:

Allow yourself enough time to rest and recover between workouts. Adequate sleep, proper nutrition, and active recovery techniques (such as light walk, mobility sessions, ice baths or foam rolling) are crucial for optimizing recovery. Listen to your body’s cues and adjust your workout frequency accordingly.

If these tips don’t help, or your struggling to get your body back into an exercise routine we are here to help. Our Osteopaths can help with hands on treatment in conjunction with a unique exercise program. These setbacks don’t have to keep you from being active and stop you doing activities you love.

Take Home:

Remember, consistency is key when returning to the gym after a break. Stick to your routine and gradually increase the intensity and frequency of your workouts as you regain your fitness level. Stay positive, stay patient, and enjoy the process of getting back into the swing of things.