Getting back into exercise after a long break may seem daunting but it doesn’t have to be if you consider our 4 tips outlined in this blog.
Let’s face it, we’re all human! No matter how fit we are or how often we exercise, there will be times in our life when we must slow down or stop completely due to injury, illness or just to go on a well-earned holiday!
And when we’re used to being at a certain fitness level it can be hard to find the motivation to start somewhere lower or when you’re not feeling 100%.
If you’ve found yourself struggling to return to the gym or your sport of choice, hopefully the 4 tips below can help you get back into an exercise routine and return to the fitness level you’re used to.
**Before we share our physio tips, we’d like to remind you that if you have been sick or injured it’s important to seek health advice from a qualified professional before beginning any exercise program.**
4 Tips for Getting Back into Exercise after a Long Break
- Don’t start where you last left off.
Unfortunately, after a break our physical fitness and condition will decline to some degree. You may feel better, but even after a week or two off, your body can lose strength and mobility which can put you at risk of injury.
Whether you’re returning to running, strength training or a beloved sport, it’s a good idea to start slowly and gradually increase the intensity and frequency of your training.
For example, if you had a holiday and no injury, start at around 50% of what you would normally do. If you usually do exercise classes, don’t be afraid to go light or ask for modified exercises for a few weeks. We understand that it can be tempting to try to keep up with others around you, but most people will have been through this as well and understand what it’s like.
The trusted physiotherapists at our Samford, Moorooka and Ashgrove clinics can work with you to develop a personalised program for your return to sport.
- Slowly progress each week.
As a rule of thumb, it takes roughly the same amount of time to build back up to your fitness level as the time you took off.
For example, if you took off 6 weeks, you may need 6 weeks to build back up to the level you were at prior to the break. If you just had a holiday, the same rules apply, however you could progress faster if you kept some fitness over your holidays (eg. Lots of walking, outdoor sports).
So, don’t put too much pressure on yourself to reach your peak again after your first or second training session. Typically, you would expect to gradually increase your workout by around 10% per week.
- Spend 10-15 minutes warming up.
Warming up is important at any stage of your fitness journey but if you’re returning to exercise, it’s essential to invest extra time and effort into your warm ups.
Typically, we would recommend slowly warming up your muscles with body weight exercises like lunges, planks, squats, or your personalised physiotherapy exercises which have been prescribed by your health professional.
- Monitor your symptoms and listen to your body.
Mentally you might feel ready to get back into the swing of your old routine but listen to your body during each training session.
If you were sick, rate your fatigue the first week.
If you were injured, ensure you are not experiencing pain, or have only very minimal pain, after your workout.
You may need to progress slower based on your symptoms and what your body is telling you.
- *Extra tip: Ease into workouts with new shoes or new orthotics
If you’ve bought a new pair of shoes or received new orthotics, it may take a while to get used to them. That’s why we recommend easing into your first workout when you’re breaking them in.
How Physio can Help with your Return to Sport
Getting injured or sick is a part of life, and it will happen to everyone at some stage. However, with the help of a qualified health professional, like our physiotherapists, these setbacks don’t have to keep you from being active and stop you doing activities you love.
Our physiotherapists can tailor a return to exercise program which individually addresses your needs and niggles.
If your injury continues to flare up or you are very unwell, your physiotherapist will work with you to modify your excises and target any specific problem areas you might have.
EXPERT ADVICE: Sometimes getting injured or having niggles can give you helpful information about what your body needs. Your physio can help identify these areas. This can be incredibly valuable to understand as you might encounter a similar problem in the future and can draw back on the advice and exercises again. If you do experience any niggles when returning to exercise, it much easier to resolve certain niggles faster when addressed early rather than later.
If you’re ready to get back into an exercise routine and you’d like some guidance from our Brisbane physiotherapists, please don’t hesitate to get in touch today.
Happy exercising!