Haven’t exercised in a while? Here’s where to start
Ready to get fit after a break? Here is how to get back into exercise so you hit the ground running when you pull on your fitness gear.
Summer beckons and our minds naturally turn to long days at the beach and getting into shape.
But if you’ve neglected your fitness for a while, jumping straight in isn’t the best – or safest – approach.
How to ease yourself back into exercise
1. Start slow
Accredited exercise physiologist Tim Douge suggests you start slow rather than try to break world records straightaway.
“Accept that you’re starting from the beginning and build things up as your body gets used to it (exercise) again,” Tim says.
“It’s the best way to make progress, stay safe and avoid injuries.”
If you’re aged 65 and over, or have a chronic health condition, you may need a doctor’s clearance first.
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2. Do what feels right
The basic guidelines for adults are to aim for at least 30 minutes of moderate cardio activity a day on most days of the week, plus strength training twice per week.
“For people who haven’t exercised in a long time, that can sometimes be a bit much – start off with what you feel you can tolerate,” Tim says.
3. Take a walk
Married To My Macros fitness trainer Ben Borg says walking is the best bet if you’ve had a long break from exercise.
Ben suggests starting with a 10-minute walk per day, building up to 30 minutes.
“The barriers to entry are literally zero – you don’t need a membership, specialised equipment or an underlying level of fitness to get started,” he says.
“Walking is also very low impact on the body, which means issues like soreness and risk of injury are highly unlikely.”
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4. Make exercise fun
Ben says a workout buddy can help keep you accountable.
“It’s much harder to hit the snooze button when you know your friends are waiting for you,” he says.
He suggests building social catch-ups around physical activity, such as having a coffee with a friend while you walk.
You’re also more likely to stay committed if you do what you enjoy.
For example, if you like yoga or playing tennis, make sure you create more time in your schedule for those activities, Ben says.
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5. Focus on quality
Tim says while a boot camp might seem like a quick fix to get fit, it may be best to avoid intense activities from the get-go.
Likewise, when it comes to strength training, focus on quality of movement rather than the weight you can move, he adds.
6. Give your body time
According to Tim, if you do more cardio than your body can take, you may experience dizziness, nausea or vertigo.
You shouldn’t be so out of breath that you can’t carry on a conversation while exercising, he says.
Similarly, applying too much load during strength training before your body’s ready can cause muscle tears, strains or joint damage.
“Your body needs time to adapt – if you give it enough time, it’ll do exactly what you need,” Tim says.
7. Don’t push it
Tim says beginners take about four to six weeks for their bodies to adjust to regular movement.
Soreness for two to three days after activity probably indicates you’re working quite hard relative to what your body can handle, and you don’t need to push much more.
But, he says, if you’re recovering well from activity, you’re ready to start increasing your intensity.
Written by Melissa Iaria.
