“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” - Derek Jeter
As the weather gets nicer, you might have decided to start exercising more. Congratulations!
When restrictions loosened back in October, the number of people running went up by 731,000 people.
Would you like to exercise more after a long time of doing very little? How can you start exercising again without injuring yourself or quickly losing interest?
In this article, we’ll be looking at how to start exercising again after not having done it for a while, be it due to pregnancy, injury, or just inactivity. Getting back into shape has never been so easy.
Tips for Getting Back into Exercising
Would you like to start exercising more?
Whether you’re a beginner or have just fallen out of the habit, it’s never too late to exercise.
There are plenty of advantages to exercising. Exercising is good for your physical health and fitness as well as your psychological wellbeing.
If you’re still not convinced, here are a few of the advantages of exercising:
- Increased metabolism for hours after each session
- Decreased risk of cardiovascular diseases
- More energy
- Lose weight
- Fight the effects of premature ageing
- Improve your immune system
- Strengthen your bones
- Sleep better
- Manage stress
- Improve your mood
- Work your joints
- Reduce the risk of certain cancers
- Maintain a healthy physique
As you’ll have understood, exercising is good for you! Once you get into the swing of things, it’s a tough habit to break.
It’s important to choose how you exercise.
At home or in a gym? High-intensity workouts or moderate exercise?
When it comes to choosing how to exercise, it’s a good idea to choose something that you enjoy.
So would you prefer a workout in the gym or some taichi? Cycling or Nordic walking?
Find what works for you and whether you prefer group sessions or just doing it yourself out in the open.
If you’re looking for guidance, then you can always try something more intense with a personal trainer, which is a great way to get the most out of your sessions.
Don’t forget to set up a schedule. How many sessions a week can you do?
Two or three 30-minute sessions each week is normally the minimum.
Set yourself objectives, too.
What are your goals?
Try the SMARTER method: Specific, Measurable, Achievable, Realistic, Time-related, Exciting, Rewarding.
Whether you want to lose weight, run a marathon, or just simply get into shape, make sure that you regularly monitor your progress. This will help you stay motivated. Of course, make sure you give yourself enough time to achieve your goals.
Having fun is the key to success when it comes to exercising.
Getting Back into Shape after Pregnancy
For new mothers, it’s recommended that they start getting back into shape with some gentle exercise. There are a few important steps you need to take to get back into shape.
Doctors recommend waiting between 4 and 6 before exercising following births without any complications and for Caesareans, wait for at least 6 to 8 weeks.
You need to give your body time to bounce back after the pregnancy. Don’t be in too big a rush to lose weight as your body needs to recover. Slowly but surely is the best way to do it.
You may also need time for your pelvic floor to recover. Pelvic floor training can help reduce urinal leaks and pelvic organ descent. This is an important part of your training.
However, for those in a rush, certain types of exercise can be great for your recovery. Swimming, aquagym, light exercise, walking, yoga, and pilates are all great ways to get back into the swing of things while working your abs and muscles around your spine.
Once you’ve started to recover, crunches are good for deep ab muscles.
Here are some of the benefits:
- Tone your stomach
- Work on your breathing
- Strengthen your pelvic floor
- Improve your circulation
- Reduce back pain
- Build ab muscles
- Reduce incontinence and the risk of pelvic organ descent
These are the kinds of exercises you can do with your baby, too. Since you won’t be jumping around, it’s a good idea to go for long walks and use your baby’s weight in the pram for resistance.
“It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.” - Paul “Bear” Bryant
Getting Back into a Routine after an Injury
If you’re injured, your exercise routine needs to be tailored to your injury. You won’t want to do any exercises that will exacerbate your injury.
It’s recommended that you speak to your doctor after your injury about what kind of exercises you can safely do. After all, doing the wrong ones may result in making your injury worse and halting your recovery so get the green light from your doctor before embarking on any fitness regime.
Make sure to listen to your body, too. Don’t overexert yourself and make sure you’re properly warmed up, breathe properly, and hydrate. You don’t want more injuries.
After a long period without exercising, it can be difficult to stay motivated. Bit by bit, you get back into the swing of things.
You’ll also want to slowly work on rebuilding your strength as you recover. Here’s some advice for getting back into an exercise routine:
- Be sure to hydrate
- Don’t skip the warm-up Prepare your body for exercise
- Include breathing exercises
- Gradually increase the intensity and duration of your workouts
- Respect your limits
- Work on your posture and movements
Give it a try!
Exercises like swimming, cycling, or even just walking are good for avoiding injury and make sure you pay attention to any niggling concerns.
You have plenty of time to recover so don't rush.
Exercising at Home
With the magic of the internet, you can exercise from home.
So how can you do it?
One of the advantages of exercising at home is that you rarely need a lot of equipment.
Most of the routines will work using your body weight as the resistance. At most, you’ll need some basic equipment like a skipping rope, free weights, or a resistance band.
We recommend investing in a decent yoga mat, some comfortable clothes, and a good pair of trainers as these could also serve as motivation in the long term.
As you commit more time to your exercise, you can invest in better equipment. Your gear should match your level so don’t go and invest in stuff you don’t need or spend a fortune on something you're not sure you will commit to in the long term.
If you decide to exercise without any equipment, you can probably focus on toning muscle. After all, you can use your body weight as the resistance. Squats, burpees, crunches, etc. You can do these throughout the day.
Depending on how motivated you are, you can also find the best time of day to give it a go. Our advice is to pick a time when you’ll always be free. When it comes to exercising, it pays to do it regularly. If you’re struggling to find the motivation, you might want to consider a personal trainer. Here are our 5 favourite apps:
- Nike Training Club
- 7 Minute Workout
Good luck with your workout routine!
If you're looking for help with your fitness routine, consider getting help from a personal trainer or coach on Superprof. There are instructors and coaches all over the country and around the world ready to start working with you on your fitness.
There are different ways to get fitness coaching and each comes with advantages and disadvantages so think carefully about which would work well for you and your budget.
Face-to-face coaches can train you at your home, a gym, or outdoors in a park, for example. With the session being just between you and them, you can guarantee that you'll have their undivided attention and that every minute will be planned with you in mind. All this planning takes time and expertise so one-on-one coaching tends to cost more than the other options out there, but it is also the most cost-effective.
Group coaching is great for those on a tight budget as every member of the class will be paying for the instructor's time and expertise. It can also be really useful to have other people there to support you and spur you on. When exercising in groups, you'll probably be exercising in public spaces, gyms, or dedicated space.
Thanks to the internet, you can also get online coaching, which is useful if you can't find any suitable coaches in your local area but would still like to get guidance from one. Some might guide you through your workouts over video conferencing software like Zoom or Skype whereas others may just act in a consultancy role, providing you with a tailored workout and dietary plan for you to follow in your own time.
Remember that a lot of the coaches and fitness instructors on Superprof offer the first session for free so try a few out before deciding on the one that's right for you and your budget.