Sometimes, life happens, and we get off track. Family commitments pop up, sickness kicks in, or you get stuck with overtime at work. Then, suddenly, your exercise routine goes from regular to non-existent.
I know what it's like to have a perfected routine and something unexpected happens. You miss a few workouts, and suddenly, you're in a rut. So, the question is—how do you get back into routine?
The first thing to remember is that it happens to all of us—all the time. And no matter how daunting it might feel to get back into the swing of things, restarting your exercise routine is possible. You only need a little support and a few small steps to make it happen.
Here's how to start exercising again after some time off
If you have fallen off track, here are some tips on restarting your exercise habits and getting back into a healthy routine.
1. Start with something easy
If you struggle to get back into exercising and feel overwhelmed by it all, it can be helpful to start with something easy. If going to a big weights session at the gym is too much, then get outside and go for a brisk walk or a light jog just to get moving. As soon as you start with something small and feel good, you'll want to continue and get back into your healthy habits.
2. Stick to the "five-minute rule."
A lot of times, when you're just getting back into the swing of things, the idea of doing an entire 30-minute or hour-long workout can be incredibly daunting. Which often leads people to give up before they even get started.
So, if a long workout feels overwhelming, commit to just five minutes. If you start working out and you just don't have the energy to keep going after five minutes, you can be done for that day. More often than not, once you are up and moving, you will feel good and want to keep going. But just start with five minutes and see where you end up.
3. Remember how good it makes you feel
Sometimes, we focus too much on the effort rather than the outcome. While a workout can be challenging at the moment, very few people will say they don't feel better afterwards.
So, if you struggle to get out the door, it's okay to acknowledge that you need something to help you refocus and motivate. Just remember that post-workout high. Aside from some sore muscles, you will never regret a workout.
4. Schedule it
If even in the back of your mind subconsciously, you are looking for an excuse not to work out, you will typically find an opportunity for a distraction to deter you from your plan. That's why making time specifically for your daily exercise is essential.
Schedule a time that you won't get easily distracted. There's no "perfect time" to work out; it's about your schedule and preferences. Schedule your morning workout if you know you get caught up at work in the evenings. If mornings are too busy, then plan your workout in the evenings. If you know it's going to be a crazy busy day, then commit to a quick fifteen-minute HIIT session, as doing something is always better than doing nothing.
5. Prep the night before
Do you used to enjoy exercising in the morning, but now you struggle to get up early? Put guard rails around your morning routine to help you regain rhythm.
Prepare your gym bag the night before and lay it next to your bed. Put your alarm on the other side of the room so that you will have to get out of bed to turn it off when it goes off. You may get up and go once you are out of bed and your gym bag is already packed.
The same packing rule applies the night before for those who exercise after work. Have your gym bag ready and place it next to your desk. This will remind you of your commitment, and you will be less likely to back out.
6. Commit to a one-month challenge
If you want to start making exercise a habit again, try taking on a short one-month challenge to kick-start your routine. Lots of gyms, yoga studios and boot camps offer one-month challenges. Breaking it down into a smaller time frame won't feel overwhelming.
If even 30 days feels daunting, try lowering the barrier further by committing to a two-week challenge. (Like our two-week treadmill challenge.)
The key to these challenges is the same: They aren't about jaw-dropping results; they're designed to help remove that overwhelming "I don't know what to do" feeling by providing a clear and distinct plan to follow while at the same time increasing consistency and compliance.
7. Find an exercise buddy
Pulling out of your workout is straightforward if you have to answer to only yourself. Working out with a friend, work colleague, or family member is a great way to boost motivation, hold each other accountable, and stick to your workout routine. It also adds a social aspect, which brings more fun back into working out.
Related: Yes, Running Does Do a Bond Good
8. Think outside the gym
Going to the gym every day is not a requirement. Being fit and healthy can look a lot of different ways. Especially when you're struggling to stay consistent with your workout routine, being more flexible with the mode of exercising can help you stick with it and feel better in the process.
Find ways to mix up your workouts and incorporate other exercises you enjoy into your routine. Picking up social sports, jogging on the beach, or simply walking the dog are great ways to stay fit and healthy.
9. Do it for yourself, not anyone else
This may be the most important rule to remember. I always say, "Don't work out for anyone but yourself." Being fit and healthy should be about making yourself feel great, having confidence and aiming to be your best. Remember to do this for yourself, not for anyone else or how they think you should look. Each time you exercise, know that you have done something good for yourself and celebrate that.
Remember, habits are created by the consistent daily activities we put our time into. Therefore, the more consistent you are with your exercise routine, the easier it is to form healthy habits. Once it's a habit, you just go on autopilot and exercising is part of your daily life.
If these were useful for you and you were able to start a new habit this year, I would love to hear from you. Feel free to contact me and check out my next article on All the Powerful Strategies You Need to Age Slower and Stay Younger.
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All The Powerful Strategies You Need To Age Slower And Stay Younger
LESSONS I WISH I LEARNED EARLIER