In this post, our experts are going to share with you how to start working out again for the first time after years.
It includes the common mistakes to avoid, how to get the right motivation, how to make up your mind to create a lasting exercise routine, and the ways to recover after a workout. If those are exactly what you’re seeking, keep reading.
Beforehand, Here Are Some Mistakes To Avoid
Overexerting Yourself
The biggest and also the most common mistake when you restart exercising after a long break is overdoing it. This tendency is obviously not good at all since your body will not be prepared for the extra activity, ending up in serious pain or even injuries.
It is advised to start out with some low-intensity workouts to reintroduce your body to duration, frequency, and activity.
Then, gradually level up to higher-intensity exercises.
Exercise For Someone Else
This might sound ridiculous, huh?
But have you ever wanted to exercise just because some people leave bad comments about your body or you follow someone’s thoughts about how you should look?
If the answer is “yes”, then you’re exercising for someone else, not yourself.
Exercising is not the problem, but the thing you should change is your mind – remember that workout is for you, and you’re doing something good for your health and body shape.
It Takes Time To Make A Habit
Lots of people quit working out after a few days or weeks because they lack patience.
Before deciding to restart exercising, make up your mind that it will take time to form a habit, whether it’s good or bad. So, be consistent and patient with your workout routine.
It usually takes at least 30 days to form a habit, which might be struggling to stick to your workout schedule during the first period of time. But trust us, once it becomes a habit, exercising will be a part of your daily life and you just go on autopilot.
How To Start Working Out Again For The First Time After Years
Select The Right Types Of Workout
A mix of some strength training and some cardio types is highly recommended for beginner exercisers. Give yourself chances to “date” with various workouts.
It helps you determine which types you like and which you don’t to create a lasting workout routine that makes you both healthy and exciting.
For example, if you hate lifting, then there’s no reason to add this type of workout into yours. Try something else, such as HIT, boxing, walking, swimming, cycling, or running.
Check with your doctor
Before going back to a workout routine after years away, it’s essential to check with your doctor, physical therapist, or physician.
By performing a fast evaluation of where you are at about cardiovascular health, flexibility, and strength, they can help you find out which types of workout suit you the best as well as some truthful guide to follow to keep you safe while exercising.
Start with easy-level workouts
It’s advised to start with some basic, flexible workouts during the very first days.
This helps assist in the range of joint mobility and motion while increasing blood circulation and flow. Besides, it gives your body enough time to properly readjust to the new activity and demands.
If you love doing yoga, sign up for a beginner yoga class to form your body flexibility. Then, add some easy cardio depending on your time and schedule commitment, as well as your physical health.
For example, incorporate light jogging if you have a well-established fitness base. If you can go to the gym, exercise with a stationary bike, elliptical, or treadmill is a great at-home alternative.
On those good, sunny days, a short walk of 15 minutes outdoors helps a lot for your body and mind.
After the first weeks, add some strength workouts to your routines, such as core work, stability ball mobility, TRX hamstring curls, bridges, lunges, and squats
Gear Up
You don’t need to go for fancy workout gears but just a few basics, such as choosing the right leggings, shorts, sports bras, and sneakers for your comfort levels.
Figure Out The Best Time For A Workout
To create a suitable plan of exercising for you, consider these factors:
- Your lifestyle at the current
- Do you have a busy working schedule?
- Have you got family responsibilities?
- Is your schedule packed?
If you’re too busy, it is impossible to spend hours a day running in the park or join a gym. Instead, spending 5 to 20 minutes daily for home exercising seems to be more appropriate.
Stretching
Creating a habit of stretching before and after exercising is extremely important.
While stretching properly and thoroughly saves you from unexpected injuries during workouts, it helps your muscles relax and suffer less soreness in the next couple of days.
For the best results, combine with an occasional visit to a physical therapist or incorporate regular massages.
Rest Properly
According to the Department of Health and Human Services, the recommended amount of time for exercising per week for a healthy adult should be 150 minutes.
However, that doesn’t mean you HAVE TO exercise every day. If you take a day off, that doesn’t mean your body does nothing at all during the day. On the contrary, it is working very hard to recover and rebuild after a workout.
Setting a proper rest schedule is as important as that with the workout.
Choose between a passive rest day or some active rest days; both of them are acceptable.
Passive rest days are like when you don’t leave your bed/couch/sofa. They are suitable for those days that your body truly needs a test.
Meanwhile, active rest days are when you still take slight activities, like a fun bike ride, some light stretching, a leisurely walk, which comes in handy to increasing your flexibility, aiding in muscle repair, and boosting blood flow.
To choose the right kind of rest, listen to your body.
Conclusion
Hopefully, our article about “how to start working out again for the first time after years” was helpful for you. We wish you the best of luck in regaining your health and body shape. Thanks for reading!
Nancy Lang
