Easing back into an exercise routine

December 28, 2015

If you haven't been doing any form of physical activity for a while, it can be tough getting back into a routine which quickly gets you back to your fittest point or beyond.

One thing is certain. There shouldn't be any rush to get back to your best. A slow, meditated and careful approach is best.

A few are guilty of causing injury by rushing to build up back to right where they left off, thus neglecting good form, and by not giving the body enough time to recover while it readjusts to the intensity of training. I would suggest to all that you start off with minimum and slowly build back up, not comparing your performance with others.

A good place to start is simply by walking for at least three days a week at a minimum of 20 minutes at a pace where it is challenging to have a conversation while walking. Once you are comfortably able to achieve this basic level of fitness, start increasing the length of time you walk, by about 10 minutes per session. Once you have built back a base in your cardiovascular fitness, start to change the activity levels by increasing the pace. You may move into running or sprinting, which has been shown in studies to be a very effective way to help to body burn fat, even up to two days after completing the activity.

From exercising, some may experience soreness in their muscles. This is known as delayed onset muscle soreness (DOMS). Stretching can help the body to get rid of this naturally occurring effect. Stretching, either dynamically or statically, can help the muscles improve flexibility and range of motion, further reducing the risk of picking up an injury.

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