10 Tips to Start Exercising After a Long Break

Getting back to exercise after an extended absence? Whether it’s from summer or winter break, an injury or illness, or just feeling unmotivated, set yourself up for success with a few of these tips.

1. Get the green light

Yep, you guessed it, get your health care provider’s approval if you’ve been out for injury, long-term illness, or chronic illness. Visit with your provider to learn any special guidelines you should follow when returning to exercise.

2. Reframe your brain

Don’t beat yourself up if you’ve been on an exercise sabbatical because you just didn’t feel like exercising. We’ve all been there at some point. Try to reframe how you think about exercise. Instead of thinking of it as a chore, consider it a privilege. Focus on what you can do and not what you can’t. Think “I get to” instead of “I have to” exercise. Be grateful for your ability to move and find joy in it. If being outside in nature appeals to you, focus on your surroundings. If being indoors (out of the hot or cold) appeals, enjoy the feel of the regulated climate. Focus on the benefits.

3. Find what you enjoy

So often, we’ve been programmed to think exercise only occurs if we’re sweating it out on a run or at the gym – and if you love that – fantastic! If not, think about movement that you can enjoy. If you don’t know what that is, try different options to find out. Some activities to consider: Adult gymnastics, batting practice, gardening, geocaching, golfing, hiking, jumping rope, kayaking, line dancing, martial arts, paddleboarding, pickle ball, Pilates, old school games like tag or kickball, playing on a playground (with or without your kids), rock climbing, rebounding, rollerblading/roller-skating, skiing, trampolining, walking with a purpose (birding or photography), water aerobics, water polo, or water walking.

4. Workout with purpose

Not having time is an often-cited reason exercise isn’t happening.¹ You can banish this problem by working out with purpose. For example, do your household chores with vigor (think scrubbing, vacuuming, jogging from room to room to put laundry, toys, or other items away.) Do squats as you draw clothes out of the dryer and hang them. Weed the garden or landscape. Hold a wall-sit while you read your mail. Walk while you talk on the phone or dictate notes to your phone while walking. Hold a plank or do other core exercises during commercials. Walk around the field during your child’s soccer practice. Look for ways to incorporate physical activity with other responsibilities.

5. Put it on the calendar

Schedule your exercise time just like you would any other appointment or commitment. Your health is important – not just for you, but for those who count on you. Give yourself permission–prioritize your health and take the time you need, guilt-free. Your ability to show up for others–be it for work, volunteering, friendships, or family–is paramount. Make and keep exercise a priority.

6. Go gradually

Don’t try to immediately go back to where you were in your exercise routine before the break. Start gradually working your way toward more effort over time. If you’re not sure where to start, try reducing by half. If you were walking 3 miles, try a 1 ½ miles; if you were swimming 20 laps, try 10, golfing 18 holes, try 9; lifting 10lbs, try 5lbs. Adjust up or down to find what’s comfortable from there. Don’t push yourself in the early days of re-entry into exercise. Start at a lower intensity and duration (do it for a shorter time). Build time, distance, and intensity gradually.²

7. Focus on form

As you return to exercise, return your focus to proper form and/or technique of the activity to gain the most benefit and prevent repetitive strain injuries.³ Don’t rush. Practice the form slowly to perfect movements and protect your joints and muscles. Once you have the correct form, you can increase the rate where and when appropriate.

8. Listen to your body

If you don’t get enough time to recover, you may become overly tired, which can hurt your performance instead of helping it – and may even cause setbacks in your training.⁴ Include recovery time during your workouts as well as days of rest and recovery in your weekly plan.³ “No pain, no gain” is a misnomer. It’s ok to have some occasional soreness, and that may be especially true when you first start back, but you should not be in pain when being physically active. If you feel pain stop. Give yourself time to recover. Seek medical advice if needed.

9. Vary your activity

Doing a variety of activities, also known as cross-training, can help work different parts of your body.⁵ Cross-training can also help keep you fit, even when you’re recovering from an injury (for example, swimming while recovering from a joint injury).⁶ Varying your activity also keeps your workouts interesting, providing new challenges, and reducing boredom and monotony.⁵

10. One size does not fit all

Whether it’s your approach to overcoming an injury,⁴ managing an illness or disability, or simply trying to get back to exercise from a long break, know that one size doesn’t fit all. What works for your friend, family, neighbor, or coworker, might not be what works for you. Give yourself grace as you search for what works. Try new activities to seek enjoyment. Pace yourself. Know that it’s ok to go slow – slow progress is still progress. As they say, “You’re still lapping everyone on the couch.” Be grateful for the abilities you have and move forward at your pace, doing activities that fit your schedule and give you joy.

Looking for a fun way to get back to fitness, try our free Walk Across Texas or Walk Through Texas History Program, or see our other Howdy Health Programs.