How to Start Exercising After a Break

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

Regardless of the fitness levels you may have reached so far in life, getting back into exercise after a break is often challenging for most people.

If you have been injured, had a bad or taken a break from your fitness routine for some other reason, you may be wondering where to find the motivation for how to get back into exercising.

Tips for How to Start Exercising Again 

If you are an absolute beginner or have just fallen behind on your routine, this article will provide you with tips and inspiration for how to start exercising again.

But, at the risk of being obvious, why is exercise recommended?

Believe it or not there are actually people who ask why exercise is recommended. From a daily home workout plan to workout exercises with a personal trainer, the psychological and physical benefits of exercise are undisputed. Here are a few other benefits to inspire you if you want to know how to start exercising.

• An increase in metabolism for hours after each session
• A decreased risk in cardiovascular diseases
• More energy
• Weight loss
• It fights the effects of premature ageing
• It improves your immune system
• It strengthens your bones
• It can help you to sleep better
• Manage stress
• It will improve your mood
• Joint and bone health
• It can reduce the risk of certain cancers
• It can help you maintain a healthy physique

Whether I’s a short daily home workout plan or a running group, getting into the habit of exercise is one of the best investments you can make and that should answer the question ‘why is exercise recommended!’

The key is to choose something that you enjoy, because then you are likely to stick to it.

One you know what works for you – that could be workout exercises using an app at home, signing up with a personal trainer, training at the gym on your own or with a partner and much more.

Good advice is to determine in advance what you hope to achieve for the week, or month and set up a schedule. In addition, consider your reasons for wanting to include workout exercises into your life and make sure that your objectives are achievable.

Why not use the SMARTER method to set your goals: Specific, Measurable, Achievable, Realistic, Time-Related, Exciting, Rewarding.

In addition, check out our other article about how to get back into exercise.   

Workout Exercises after Pregnancy

Every new mother hopes to get back into shape and regain their pre-pregnancy figure. Here are a few tips for new moms on how to start exercising, even with limited time.

Before you start with any form of exercise, speak to your doctor first.

In general, it is recommended that exercise following a birth should only resume after four to six weeks. If you have had a Caesar or had any birthing complications, you would be encouraged to wait at least six to eight weeks. Building up strength and fitness slowly is the recommended approach especially as your pelvic floor also needs recovery time.

Why is exercise recommended after pregnancy?

One reason is that pelvic floor training can go a long way to prevent pelvic organ descent and urinal leaks and this should be included in your training.

Other workout exercises that are perfect for new mothers include more gentle forms of exercise like walking, pilates, swimming and acquagym. These will help you get back into the swing of things while important muscles around your back and spine get stronger. As you recover add in crunches for deep ab muscles which are loaded with these benefits:

• Toning your stomach
• Working on your breathing
• Strengthening your pelvic floor
• Improving your circulation
• Reducing back pain
• Build ab muscles
• Reducing incontinence and the risk of pelvic organ descent

There are even workout exercises that are suitable for you and baby too. Remember you won’t be jumping around so grab your pram, which is good resistance training and go for a long walk.

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

Read more about post pregnancy exercise.

How to Get Back Into Exercising After Injury  

After an injury, exercise routines need to be tailored for rehabilitation, but also for prevention of any further injury.

Always consult with your doctor or physiotherapist first before taking up workout exercise post energy.

But why is exercise recommended after an injury?

As mentioned, it can aid greatly in rehabilitation as well as help you to rebuild your strength and mental positivity.

Make sure that you listen to your body and do not exert yourself. In addition, warm up, hydrate and breathe properly.

It’s natural that motivation might be low after a long period without exercise, but when it comes to how to get back into exercising, the answer is to do it slowly. Work on rebuilding strength and do not be impatient with yourself or the process.

• Remember to hydrate
• Never skip the warm-up
• Remember to breathe
• Gradually increase the duration and intensity of your workouts
• Respect your limits
• Work on your, form posture and movements

Whether it is your own daily home workout plan, a regular daily walk, cycling or walking pay attention to any aches and pains.

Find out more about how to start exercising after an injury. Exercises like swimming, cycling, or even just walking are good for avoiding injury and make sure you pay attention to any aches and pains.

Benefits of a Daily Home Workout Plan  

The internet makes a daily home workout plan very achievable and convenient. Most of the time you don’t even need any equipment.

Most routines require that you use your body weight as resistance. At the most, you may need to get a yoga mat, few free weights, a skipping rope and resistance band. Comfortable clothes, good trainers and a suitable space will also serve to motivate you in the long term.

As you become more committed to your routine, you can invest in more equipment, but when it comes to a daily home workout plan, it is not likely that you will need much especially if you want to focus on toning muscle which does not require equipment.

Having a daily home workout plan means that you get to exercise at your own convenience and without spending money on fancy gyms.

To keep your motivation up, try to pick a regular time slot when you are usually free instead of waiting to just get in the mood! If like most people you are struggling with motivation, it is a good idea to invest in a personal trainer, especially to get you started because the most important thing about exercise is to do it regularly. If you plan to go it alone, here are a few recommended apps that could make your daily home workout plan a pleasure.

• Fizzup
• 7 Minute Workout
• Nike Training Club
• Freeletics
• TrainSweatEat

Do you want to find out more about exercising at home?

One way to get into a regular, exercise routine where you remain motivated, accountable is to find a personal trainer on Superprof. Not only will you be able to personalise your sessions to meet your goals, but you will also have the peace of mind that you are doing your exercises correctly which means that you will prevent injury and get the most out of them.

A great advantage of using Superprof is that most personal trainers offer their first session for free. This allows you the unique opportunity to find out about their experience and background and discuss your goals. Whether your aim is to get as fit as possible or strengthen, tone and improve flexibility, this session is a good time to have that discussion.

Depending on your budget, you could work one-on-one with a trainer or decide to partner with a buddy or join a small group. Individual sessions are obviously the most expensive, but will give you the opportunity to have a lot more input. Not only that, you can be sure that everything the trainer asks you to do will be with your personal goals in mind.

You’ll find that Superprof has personal trainers in just about every corner of South Africa. You could use the website’s location tool to find someone in your area or even elect to train online with someone who is further away.

Good luck!