How to get back into exercise…
With the easing of lockdown happening daily, we have finally been told that our little gym will be allowed to reopen on Saturday 25th July! This is brilliant news for all of our physical and mental health. But some of us (myself included) will have probably taken a break from our usual exercise regime. Maybe you just took the opportunity to have a break, or perhaps you used the time to take up a new form of movement.
Either way, that is fine. But how should we go about getting back into exercise when we have had some time off?
Start slow! If you find the prospect of a big weights session daunting then that is fine. Maybe start with a light jog on the treadmill or a pilates class - get used to utilising those muscles again. In addition, if you feel like an hour long workout is too much, then just commit to doing 10 minutes. You’ll probably find that once you get going you will want to continue.
Also make sure you are taking enough rest days - maybe you will need more than before. Your body will probably ache from ‘Delayed On-Set Muscle Soreness’ (DOMS), that’s totally normal. It will ease eventually once your muscles get back into your old patterns. A good warm up and cool down routine will also help you with DOMS.
Try not to overwhelm yourself. We all want to be perfect, but I would urge you to take it one step at a time. Don’t try to do too much at once, you don’t need to overhaul your diet, fitness routine, sleep and hydration all in one week. Slow and steady wins the race, try to make changes over time, not overnight.
Schedule your workouts. With joyful movement, I prefer movement to feel unscheduled and spontaneous. However, as we are all getting back into the swing of the ‘new normal’, with all our old commitments - it might be useful for you to clear some room in your diary for your workouts. Just set aside the time, then decide what feels good to you when the time arrives.
Notice how movement makes you feel. Rather than focusing on the effort, take a deeper look at the rewards. Do you feel energised? Have you had a mental boost? Remember that post workout high! Do this for yourself, use it as your form of self-care.
Find an exercise buddy. If there is someone that you know is motivational then perhaps go to the gym with them? Adding in a fun social aspect is another wonderful benefit of exercise.
Set a new performance goal. Not just ‘lose weight’ - that is a side effect of exercise, we can make a more exciting goal! Instead think about a new weight you would like to lift, a PB for a 5km run or a new hill in the Peaks that you want to climb. We could tailor a new training plan to enable you to hit those goals taking in endurance, strength and flexibility components.
Don’t be disheartened. Don’t worry if you’re not as strong or fast as you used to be. After a break there is normally a little slow-down. You’ll be surprised how quickly you get get back to your former self with consistency and patience.
All in all - enjoy it! You’ll get back into it and will be reaping the benefits in no time!