How to start or ease back into exercise...
Updated: Aug 19, 2020
This is the most common thing I hear when starting with a new client or a client who has been inactive is: “: I just don't know where to start or how to get started - I am completely lost and discouraged!" Most of us have experienced some type of set back due to COVID due to lack of equipment, time or motivation. It is not too late to get moving and feeling healthier and happy again!
It's quite simple really! When talking with a new client who is NEW to exercise and never had a plan or someone who has been out of the exercise game for a while - the first thing I tell them to do is start with walking. It sounds simple and easy, but it is the best way to get your body moving and active...and what sounds simple and easy still creates many excuses not to get it done!!
Remember you don't have to start with a plan - if you just need a while to get consistent with being active THEN THAT IS WHAT IS RIGHT FOR YOU! When you feel like you have become more consistent and it has become less of a chore to get exercise - then start to implement a plan!
Once you have started to become more active it’s easier to move on and create the routine...
figure out how many days you REALISTICALLY can get movement in (walking, weights, cardio, yoga, etc.)
schedule it in as an appointment - if you make the time for it in your schedule, you are more apt to actually get it done!
ease into it - don't go all in at full speed because you are likely to burn out or get injured
low intensity workout is a good way to reintroduce the body to activity, frequency, and duration. After a few weeks OR when you feel comfortable (or when your trainer feels it is right), you can bump up the intensity - KEEP IN MIND FORM IS THE MOST IMPORTANT DO NOT MOVE ON IF YOU HAVE NOT MASTERED THE CORRECT FORM OF AN EXERCISE (you are likely to get hurt and experience a set back.)
make sure your plan is well balanced
it should include: resistance training, cardiovascular training, balance/core, flexibility, etc.
if at first your plan just needs to be making time to MOVE - don't worry the plan will come after your habit feels like less work and your excited to move with more purpose towards a goal
REST – listen to your body, it will tell you what it needs
this goes back to easing in to it. You should be building in rest days OR days of active rest (stretching, foam rolling, walking, etc.) Without rest you will burn out, be more at risk for injuries which will again lead to another set back.
create goals that will keep you focused and looking forward
SMART – specific, measurable, attainable, realistic and time sensitive
figure out WHY you’re working out – do you want to become stronger, do you want to be faster, to you want to lose body fat…
when you know your WHY your PURPOSE it will keep you focused and moving forward! (HINT HINT when you start seeing the positive changes your looking for it creates momentum and excitement forward!)
CHOOSE ONLY ONE GOAL AT A TIME - this will help you feel less overwhelmed and will help you stay focused and truly commit yourself to creating long lasting habits
still not motivated
find a coach
become a member of a fitness community
get a workout buddy
join a small group class
Start Small and Slow
Make Progress Before Increasing Days or Exercises
Stay Consistent - Don't Give Up
Meg DeSalvo Fit