Getting back into exercise after a long time away can be challenging and even cause injury if you’re not careful. But it can also be an extremely rewarding experience and the health benefits are too good to ignore.
Here are some good rules to follow if it’s been a while since you’ve gone for a run or done any push-ups and want to get in shape.
Start out slow
Starting slow and gradually increasing intensity and duration is important. It allows your body to adapt to the new stress of exercise. If you try to do too much too soon, you run the risk of injury or burnout.
Starting with light activities such as walking or (slow) cycling is a great way to ease into exercise and build a foundation for more intense workouts.
Set realistic goals
If you’re feeling guilty about having not exercised in a while, it can be tempting to go all out at first to compensate.
Setting realistic goals is important because it helps you stay motivated and avoid frustration. If you set goals that are too difficult or unrealistic, you’re setting yourself up for failure.
Instead, aim for small, achievable goals that you can build on over time. For example, if you’re starting a running program, your first goal might be to run for 10 minutes without stopping, and then gradually increase your time or distance.
Listen to your body
Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, it’s a sign that something isn’t right.
It’s important to stop and rest, and if the pain persists, seek medical advice. Pushing through pain or discomfort can lead to injury or other health problems.
Warm-up and cool down
Warming up before exercise is important because it prepares your body for the upcoming activity by raising your heart rate, increasing blood flow to your muscles, and loosening your joints. A proper warm-up can help prevent injury and improve your performance.
Cooling down after exercise is also important for helping your body return to its resting state. It also helps prevent muscle soreness and stiffness.
Make sure to rest
Rest is important because it allows your body to recover and repair itself. When you exercise, you’re breaking down muscle tissue, and rest is when your body rebuilds and strengthens that tissue.
Getting enough sleep is also important because it helps regulate hormones, boost immunity, and improve mental health. Taking rest days from exercise prevents burnout and allows your body to recover.
How long has it been since you’ve exercised? Is it a regular part of your routine? Let us know in the comments section below.
Also read: How much exercise should you be doing after the age of 50?
