We don’t all exercise consistently and some of us haven’t exercised for so long that we don’t know how to get started again. Starting exercise after a long break can feel overwhelming, but it is important to ease back into it to prevent injury and to build a sustainable routine.
Here are a few ways to get started:
Set realistic Goals
Start small: Aim for consistency rather than intensity. Start with short, manageable workouts, like 15-20 minutes a day, a few times a week.
Define your “why”: Think about why you want to start exercising again—whether it’s for health, energy, or stress relief. This will keep you motivated.
Set specific, measurable goals: For example, aim to walk 3 times a week for 20 minutes or do 10 push-ups by the end of the month.
Focus on the Basics
Walking or light cardio: Start with low-impact exercises like walking, swimming, dancing or cycling. These activities are gentle on the joints and help build cardiovascular endurance.
Bodyweight exercises: Begin with simple exercises like squats, lunges, push-ups, and planks. These help to strengthen your muscles without requiring equipment.
Stretching and mobility: Include flexibility exercises and dynamic stretches to improve range of motion and reduce stiffness, especially if you’ve been inactive for a while.
Ease into It
Start with short sessions: You don’t need to exercise for an hour. Begin with 10-15 minute sessions and gradually increase the time as your body adjusts.
Listen to your body: If you feel sore or fatigued, it’s okay to rest or reduce the intensity. Recovery is just as important as exercise.
Build a Routine
Plan your week: Schedule specific days and times for exercise to create a habit. Consistency is more important than how intense your workouts are at first.
Be flexible: If life gets in the way and you miss a workout, don’t stress. Focus on getting back to it when you can.
Celebrate small wins: Acknowledge progress, like completing your first week or adding 5 minutes to your workout.
Next week we will look at some more ways to help incorporate exercise as a lifestyle.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 10 October 2024 to learn more. Listen to my next interview on Thursday at 7.45am.