Top 3 Strategies for Jumpstarting a Physical Fitness Regimen after a Hiatus

Starting Again: A Comprehensive Guide to Reviving Your Fitness Routine

Jumping back into exercise after a long hiatus can be daunting, but with these three clever tricks, you'll be able to get moving in a way that feels manageable, productive, and enjoyable.

Discover what excites you - and make a plan based on that

The secret to getting started and sticking with a new exercise regime is picking something enjoyable. After all, the best workout is the one you're eager to do, rather than dreading.

"It's crucial to take stock of what tickles your fancy," says Dr. Joesph Ihm, a physician at the Spine Center and the Sports Medicine Center at Harborview. "The exercise goldilocks zone is something you look forward to, not what's trendy."

Maybe you're longing to return to your old routine, or perhaps you're eager to mix things up. Either way, choose an exercise that sparks excitement, rather than leaving you disheartened.

Here are a few questions that might help guide your thinking:

Are there specific activities that grab your attention?
What activities could you do without?
Do you prefer to train alone or with a group?
Does working with a coach or personal trainer resonate with you?
Which time of day do you prefer to exercise?
Do you require equipment, or are bodyweight exercises enough?
What will fit with your budget and timeline?

Once you've gotten a sense of your interests, schedule, and resources, pick a fitness regimen that suits you. If you're intrigued by group classes and enjoy exercising before work, you might enjoy a morning yoga session at a neighbourhood studio. On the other hand, if you want to squeeze in some movement amid a busy day, at-home bodyweight exercises on your lunch break could be just the ticket.

Explore your reasons and eliminate obstacles

Knowing your motivations equips you to create a plan that works for you.

If your goal is to boost and maintain your overall health, the U.S. National Physical Activity Guidelines recommend 150 minutes of moderate exercise per week. This doesn't have to all be done at once; it can be broken up into smaller, manageable chunks that fit into your daily routine.

If your aim is to achieve specific fitness goals, such as completing a 5K race or mastering certain yoga poses, you'll want to tailor your plan to practice and gradually build those skills – be it flexibility, strength, cardio, or another focus area.

When resistance rears its head, remind yourself of the reasons you started exercising in the first place. Connecting with your initial motivation can help keep you on track during challenging moments.

On the flip side, it's helpful to identify what might be standing in your way. Being honest and realistic about what you won't do (such as driving in post-work traffic to the gym) or what has prevented you from exercising in the past (for example, a hectic schedule, childcare, or lack of motivation) can help inform your new routine.

Here are a few questions to ponder:

What has fueled your desire to start exercising again?
What exercise abilities, activities or accomplishments would delight you?
What exercise abilities, activities, and accomplishments don't concern you?
What has stopped you from exercising in the past?
What physical or logistical constraints do you face?

Starting a fitness regimen doesn't need to follow any particular blueprint. This is all about what you desire and what you can realistically achieve. So, if you yearn for the most elaborate, hours-long training sessions led by top-tier trainers in a posh studio, go for it! On the other hand, if piecing together small moments of movement throughout your day seems more doable – say, by doing a dance routine in your kitchen during your coffee brewing or doing core exercises at your desk – that's a-ok too. It's all about what works for you.

Set small, clear objectives and take it slow

Once you've outlined the reasons behind your fitness routine, it's time to set small, achievable goals – ones that are less ambitious than you might think.

"It's essential to set realistic expectations. Start with objectives that are easier to achieve to avoid feeling discouraged," advises Dr. Ihm. "This way, you build up your confidence as you reach these milestones and work your way up to more challenging objectives."

Gradually easing into your new routine also minimizes the risk of soreness and injury. Be mindful of how your body feels post-exercise; as your strength grows, you can expand the frequency and duration of your workouts.

Here are some examples of goals that could help kickstart your journey:

Fitness snacks: Divide your day into smaller chunks, dedicating five or ten minutes for short fitness sessions.
30-minute moderate exercises: Try spending half an hour on moderately intense exercises with a rest day or two in between.
Break down larger goals: Instead of aiming for a 5-mile run five times a week, begin with a 1-mile run a couple of times a week and gradually increase your frequency and distance.

Remember, any bit of exercise you incorporate into your day counts, no matter how small the effort.

"I encourage people not to be intimidated by entering the world of activity," says Dr. Ihm. "You don't have to lift 300 pounds or sprint at lightning speed to experience the benefits of regular exercise. You can dive into an assortment of more accessible activities and still reap the rewards."

Stay updated with the latest health-and-wellness news and fitness-and-exercise trends, as they might provide new ideas for enjoyable workouts or offer inspiration for reaching your fitness goals.
Achieving your fitness goals can involve not just picking the right exercise, but also addressing the science behind training, such as understanding the recommended amounts of exercise for overall health or learning about the different focus areas for building specific skills.