Picture this: You have had a great streak of working out, eating healthy and logging those hours at the gym. And, while we all have the best of intentions to exercise regularly and stick with it, sometimes life happens. I know it has happened to me at least once or twice.
Last year, I had to take some time off due to injuring my knee and shoulder. Throw in a hectic work schedule, a little too much indulging on vacation or long bouts of no motivation and unhealthy eating and wham. All that progress seems like it went down the drain. But don't forget, that you can always get back into a good exercise routine. But diving into a high-intensity training session is usually not the best route to take, especially if you are like me and you have to take things slow post-injury.
Once you feel ready to jump back in, here are some helpful tips to help you start working out after taking time off:
Start from the beginning
In addition to being ready physically, we should also be prepared mentally.
Thoughts such as “What if I can't reach my old goals” or “What if I look stupid in the gym?” can be discouraging, but it is important to remember that getting back in shape is different for everyone. We all have different starting points. Just because you could perform certain moves with ease and longer can, it doesn't necessarily mean that exercise no longer works for you. Your body craves movement and will benefit from any action you give it. Just take it easy and use modified movements of your favorite exercises until you are ready to take on more.
Start with Low-Impact Moves
If you’re unsure of where to begin, I highly recommend walking it out until you get the hang of things. Walking is one of the most beneficial exercises you can do, yet it is incredibly underrated. Research has proven that regular walking may help boost immune function, ease joint pain and even help reduce cravings for sweets. So take a couple walks around your block or neighborhood and get to reapin' the benefits, sis.
Keep Building on that Momentum
Now that you can incorporate low-impact moves into your routine and are feeling good, it might be time to step it up. Maybe that means you start attempting a few full push-ups in between the modified ones. Or, you can begin a Pilates class with friends or start lifting weights again. Just make sure you are tuning in and paying attention to how your mind and body are feeling. As always, take it one day at a time.
If you are looking for a comfortable starter routine, try out this circuit below, courtesy of Nerd Fitness.
1. 20 bodyweight squats
2. 10 push-ups
3. 20 walking lunges
4. 10 dumbbell rows
5. 15-second plank
6. 30 jumping jacks
7. Repeat for three rounds
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