How to Exercise After a Long Break

If it’s been a while since you’ve hit the gym, gone for a run or even lifted weights, you're not alone.

The Department of Health and Human Services recommends getting 150 minutes of moderate-intensity (or 75 minutes of vigorous activity) per week in addition to two days of strength training. However, the CDC reports that less than 25% of adults meet those benchmarks.

We understand—stepping away from your work or family obligations is hard, even for 20 to 30 minutes. And the longer you go without an established exercise routine, the more difficult it is to get back into the habit.

Unfortunately, even a few weeks without exercise can lead to muscle loss, decreased metabolism, reduced mobility and increased stress. On the other hand, adding exercise to your life can boost your heart health, strengthen muscles and bones, and improve mood, sleep quality and cognition.

If you’ve considered starting (or restarting) an exercise regimen, that’s great! And if you’re feeling a little stuck about where to start, we can help with these tips:

Make small changes. Where can you incorporate more movement into your day? Could you park a little further away, take the stairs or use a standing desk at the office? What if you took a dance break during commercials or played fetch with the dog more?

Set realistic goals. Set specific, realistic goals and when you want to achieve them. For example, I walk 30 minutes daily to comfortably fit into the dress I bought for my daughter’s June wedding. Track your progress in an app or have an accountability buddy to help keep you motivated.

Try gentle activities. Start by incorporating low-impact exercises like stretching, walking or yoga into your daily routine. Aim for 10 minutes daily, then gradually increase the intensity and duration each week. Most importantly, listen to your body. Don’t push too hard, and stop if you feel any pain.

Incorporate variety. They say, “Variety is the spice of life,” and that same energy should apply to your routines. Alternating between cardio and strength training is one thing, but make sure you don’t get so bored that you quit. For example, if you’re tired of the treadmill, try biking, hiking or even hula-hooping.

Make it fun. In a Friends episode, Rachel describes Phoebe’s running style as “a cross between Kermit the Frog and The Six Million Dollar Man.” In response, Phoebe argues that exercising should be fun, and studies agree. Social interaction while working out can increase motivation, boost mood and reduce stress, so find a class to join or recruit a workout buddy.

Remember, any step, no matter how small, is a step in the right direction when it comes to your health. You might feel a little rusty at first, but with time and consistency, you will be stronger and healthier.

Just remember to talk to your doctor before starting a new routine.

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