July 16, 2021

How to Get Back to Exercising after a Long Break

By Sona Mathews

From gyms being closed to not having the energy to get up and get on the mat at home, many people have been faced with the challenges of staying active and fit during this year, filled with unprecedented times.

So, after over a year of ever-changing rules, regulations and levels of motivation, if you finally feel ready to get back into a steady exercise routine – this one for you!

How to Get Back to Exercising after a Long Break: eAskme
How to Get Back to Exercising after a Long Break: eAskme

Before you jump right back into your old workout routine, you'll want to follow a few guidelines to make sure your return to fitness goes smoothly.

If you think you can jump straight back into your old activity level, think again.

Without taking the proper precautions and pacing yourself, you could end up injuring yourself!

Not only will that be painful, but it may also mean you have to wait longer to start exercising again – which is not fun at all.

The tips below should help you get back into exercise safely after a long hiatus. 

Get a boost with supplements:

Sometimes all it takes to get back on a healthy track is the right diet and nutritional supplements.

By eating the right foods, you supply your body with the tools it needs to deal with intense workouts.

Different trainers and nutritionists will suggest different diets depending on what you are trying to achieve through your fitness regime.

If this is important to you, make sure to contact an expert who can guide you in the right direction

In general, there are two main nutritional supplements that you should focus on:

Amino Acids:

Amino acids are the building blocks of protein, and they can help you recover quicker from a workout by preventing muscle pain and fatigue. 

Protein powder:

Protein powder can help build lean muscle and promote immune system health. Mix this into a morning smoothie, and you're good to go!

Just make sure you're always buying your nutritional supplements from a trusted and well-known brand.

Life Extension offers a wide selection of quality lifestyle & fitness products, and with this great Life Extension discount code, you can even save on your next order! 

Get cleared by a doctor:

If you had stopped your fitness routine because of an injury, it would be best for you to get the OK from your doctor before starting back into any workout routine.

Of course, it would require some serious medical issues for you not to be cleared for some basic exercise, but it's always better to be sure than to pay for it later!

Our bodies are very intricate, and we must treat them with the utmost care. 

Your doctor will give you a physical evaluation and check things like your strength, flexibility and overall cardiovascular health.

Be honest with your doctor about your goals and what physical exercise you want to undertake.

Once you've been given the green light from your doctor, you're ready to work up a sweat! 

Start gradually

A 2015 fitness study found that it only takes two weeks of inactivity for your body to suffer from a reduction in muscle mass and strength!

The study also concluded that it takes substantially longer to gain that mass back. This means that you can't just expect to dive back into your old fitness routine as if nothing has changed.

Even if you only took a short break, you are still at risk of injuring yourself if you try to go right back to your old fitness routine.

When you start working out again after a break, make sure to take it slow. You need to build your body back up to the routine you once had!

Experts recommend that you exercise for 150 minutes each week – why not start there, and once you are comfortable, you can increase it.

Don't try to lift the same amount of weight you did before your break; start light and gradually increase. 

Remember to stretch

When you are doing any form of exercise, you must stretch. This is especially relevant if you're working out after a long break!

Stretching isn't only good for your flexibility; it can help improve your posture, increase blood flow and even heal or prevent back pain!

In addition, stretching for 10 minutes in the beginning and the end of each workout session will help your body adjust to a fitness regime more smoothly by ensuring your muscles don't stiffen up. 

Remember to stretch out your entire body, with an extra focus on the areas that are being targeted by the workout!

This is especially important if your activity includes playing sports – sometimes you don't realize which muscles you are using, and if you don't do a good full-body, you may end up hurting a muscle you didn't know you had! 

Stay motivated

It can be easy to get discouraged when you start a new exercise routine, especially if you feel like you've lost strength or flexibility.

The best way to stay motivated on your fitness journey is to choose an activity you love.

Getting healthy doesn't necessarily mean running or going to the gym.

These days, there are countless exercise classes and fitness routines that you can do right from the comfort of your own home.

Experiment until you find an exercise routine that you're excited about to keep you motivated for when the days get tough! 

Keeping to a workout routine can be difficult initially, but having an active lifestyle is the best way to stay healthy and feel good about yourself.

Don't stress – you don't need to exercise every single day or be in the gym for 2 hours at a time to reach your fitness goals!

Instead, find your pace and work with a schedule that complements the rest of your priorities, any activity a few times a week will be beneficial.


Hopefully, by following these tips, you can slowly resume a healthy and active lifestyle by incorporating some form of fitness back into your routine.

Good luck and stick with it! You can do it! 

If you still have any question, feel free to ask me via comments.

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