How to Get Back into Exercise

Starting or resuming a fitness routine may seem overwhelming, but it’s about setting achievable goals and tracking progress in smaller steps. Experiment with diverse activities like yoga, dance, or outdoor adventures to discover what truly engages you. Begin gently to avoid injury, gradually intensifying workouts as your fitness grows. Create a routine and seek support from a workout buddy or group for motivation. Prioritize safety with warm-ups, cool-downs, and expert guidance if needed. Make workouts enjoyable with music, podcasts, or by celebrating milestones. Embrace setbacks with kindness, adapting your routine as necessary. Consistency is key—establish a habit and find joy in the journey. Aim for gradual progress rather than perfection, and remember, it’s about sustainable health and happiness.

First, make it easy to win.

When aiming for a big change, breaking it down into manageable steps is key. It’s like building a puzzle; each small piece contributes to the larger picture. One way to make it unique and easier is by personalizing your approach. For instance, find an activity that genuinely excites you. Whether it’s dancing, hiking, or even something unconventional like trampoline workouts, the more enjoyable it is, the more likely you’ll stick with it. Plus, tying your exercise routine to something you already love, like watching a favorite show or listening to a podcast, makes it feel less like a chore and more like a reward. It’s all about finding what works uniquely for you and taking those small, consistent steps toward your goal.

Schedule time for muscle building.

Getting back into your exercise routine? Dr. Gabrielle Lyon, a functional medicine pro from Houston and the brains behind “Forever Strong: A New, Science-Based Strategy for Aging Well,” suggests an ace move. Once you’re grooving with your regular physical activity, mix in exercises that pump up muscle strength and flex. This not only sets you up for tougher workouts but also gives your joints a shield against injuries.

To start: Start with basics like push-ups and squats, aiming for 3 sets of 8-12 reps with perfect form. Each week, introduce 1-2 new exercises to cover all muscle groups—chest, back, shoulders, arms, abs, and legs. Focus on form above all else. As you progress, get creative with variations or new moves. Consistency is key, and this evolving routine keeps it engaging and effective.

Later on: Here’s a quick and engaging workout idea that’s both spontaneous and effective: the Deck of Cards Workout. It’s simple yet diverse—assign different exercises to each suit of a deck of playing cards (like hearts for push-ups, diamonds for squats, clubs for lunges, and spades for burpees). Shuffle the deck and draw a card, performing the exercise associated with that suit for the number of reps indicated by the card. Face cards mean 10 reps, Aces push you for 15. It’s a playful way to challenge your body while keeping the workout fresh and unexpected each time you draw a card. This routine not only adds variety but also makes exercising a fun game!

Gradually increase cardiovascular endurance.

Start easy with activities like walking or taking the stairs. Gradually add a few minutes to your light cardio sessions every couple of weeks. In about 10 days, your heart’s efficiency can improve by 10%. Aim for 150-300 minutes per week of moderate-intensity aerobic exercise for the best results. Consistency and gradual progress are key.

Plan backup workouts and celebrate achievements

Making fitness uniquely yours and easy involves tailoring it to fit seamlessly into your life. Find your optimal workout times, setting reminders for consistency. Break exercises into bite-sized portions – a few squats while brushing your teeth or lunges during breaks. Incorporate movement into daily tasks like taking stairs or walking during calls. Combat self-doubt with positive affirmations, reinforcing progress. Track your journey through photos or noting how daily tasks feel easier. Celebrate these small victories! Embrace fitness as a lifelong journey, not just a quick fix. Enjoy the process and continual improvement.