After a long time away from the gym, working out can be intimidating. But it’s never too late to start working out again! The following tips will help you ease back into your fitness routine and get the most out of your workouts. We shall discuss how to start working out again if you have been sedentary for a while
Why you should start working out again
There are a lot of reasons why you should start working out again, but here are some of my favorites:
- You’ll feel better. It doesn’t matter how much time has passed since your last workout; getting back in the habit will make you feel like a new person! And what’s not to love about that?
- You’ll be healthier. Exercise reduces the risk of heart disease, stroke, and diabetes by helping to lower blood pressure and cholesterol levels while increasing blood flow throughout the body. It also releases endorphins that improve mood and reduce pain perception (who knew?).
- You’ll look better. A strong body helps us stand tall with confidence; tighter muscles make us appear younger than our years; weight loss also helps keep wrinkles away longer by reducing facial stress lines (or making them less noticeable!).
- You’ll have more energy! Increased circulation from exercise means improved oxygenation in all areas of your body—including your brain—making our mental acuity sharper and boosting endurance for tasks on both sides of our brain hemispheres at once (we need both halves working together!).
How to start working out again
- Start with a few minutes of walking.
- Work your way up to 30 minutes of cardio a day (or 10,000 steps).
- Add strength training to your routine.
- Add yoga or pilates to your routine.
- Add a healthy diet to your routine.
1. Find your motivation
You may have tons of excuses for wanting to start working out again. It’s a good idea to know what motivates you and how that will help keep you motivated through the hard times. If your goal is to lose weight, then think about how much you want to lose and how that would make a difference in your life. Think about how happy you will be when all this hard work pays off!
Think also about what it will look like when all of this hard work pays off—when your body has changed, and people notice the change because they tell you so, or when strangers on the street ask for advice on their fitness regime because they see results from yours (yes, this happens).
If money isn’t why we want to work out again—and if losing weight isn’t—what else could motivate us? Consider what other reasons might inspire us: maybe it’s just feeling better at our jobs or managing our stress levels better than before; maybe it’s feeling strong enough physically and emotionally so that we can take on anything life throws at us; maybe even feeling confident enough in our bodies so as not to feel ashamed walking around naked with another person (if only!). All these things sound pretty great!
2. Make a plan of action and stick to it.
Establishing a workout plan is essential for success. Once you’ve identified your goals and the type of exercise that will help you achieve them, make a plan to meet those goals. You can use our free BodySpace Workout Planner or create a custom training program using our BodySpace fitness app (available on Apple and Android).
Your plan must include flexibility, so it’s not easy to give up on it before seeing results. For example, if most of your workouts involve lifting weights at the gym three times per week and then walking with friends twice per week, try adding an extra day to walk around the neighborhood or play sports with friends. This way, when life gets busy, and scheduling conflicts arise over time (which they always do), it will be easier to stay motivated because there are options other than giving up completely on exercising altogether!
3. Conquer your first workout back.
Once you’ve reacquainted with the gym and its equipment, it’s time to get back into the swing. As tempting as it is to jump right back into your old routine, this can be overwhelming—and counterproductive. Instead, ease yourself into working out again by starting small:
- Find a workout that you enjoy. Whether you prefer running outdoors or working out in a group setting, find an activity that fits your style and makes it easy for you to stick with it.
- Start with short workouts at low-intensity levels. This gives your body time to adjust before increasing intensity and changing its fitness level.
- Work out at home or a gym, so there’s no excuse not to go if something unexpected—like work or family obligations—might otherwise prevent you from exercising on any given day (or week).
When beginning again after stopping for a while (or starting for the first time), take every precaution possible not just for safety but also so as not to stress yourself unnecessarily during recovery periods which you should focus on healing rather than injury prevention exercises such as squats or lunges; these are best left until after recovery has occurred somewhere between 6 weeks – 12 months depending upon the severity of damage sustained due how long ago they were performed last; consult medical professionals before proceeding further!
4. Create an environment that’s encouraging and comfortable.
When you’re beginning to work out again, it’s important to create an encouraging and comfortable environment.
- Create a good workout environment. You can do this by selecting workout clothes you like—maybe even something new!—and setting up your space with music or podcasts that motivate you.
- Make sure the space is safe and accessible. If there are areas in which you can’t run or walk without risking injury, do some research on alternatives until you find something that works for both your body and your schedule (for example, swimming laps instead of jogging). This could also mean modifying exercises like jumping jacks so they aren’t as jarring on certain joints, muscles, or ligaments; make sure to consult a doctor and other people who have already had success with similar exercise regimens before trying anything new!
5. Avoid getting overwhelmed.
The most important thing to do is to avoid getting overwhelmed. If you try to tackle too much at once, it will be too much and make you feel like giving up.
Instead, focus on one thing at a time. For example:
- Instead of trying to run a mile every day, start by jogging around the block.
- Instead of focusing on your abs and butt, work out your arms and legs so they are strong enough for whatever other exercises you may want to do later (like crunches or squats).
If any exercise feels painful or difficult for you (even if it’s just walking), take it slow! Don’t be afraid to ask for help from someone who has experience with this sort of thing – someone trained in physical therapy can give great advice on which exercises are best for beginners’ bodies; talking with an experienced friend or family member could also provide some helpful tips if they’ve been through something similar before.
6. Set short-term goals.
The next step is setting short-term goals. You can use these to get yourself off the couch, and they’ll keep you motivated.
Short-term goals will take you less than a week to achieve. They’re great because they’re both achievable and help keep you on track throughout your journey. For example, one of my favorite short-term goals is “I will work out every day this week.” This gives me something to focus on daily and keeps me moving forward without getting overwhelmed by longer-term plans or losing hope before I start working out consistently again.
7. Reflect on the little victories.
You’ve come a long way. Celebrating your small victories is important and giving yourself a pat on the back for doing something you’re proud of. Don’t forget to reward yourself for a job well done, whether with an indulgent meal or some much-needed downtime.
If you’re feeling particularly ambitious, list all the small wins and check them off as they happen! Stay focused on this list; it will help keep things in perspective when you experience setbacks along your journey.
The best exercises to start with
The first step to getting back into shape is deciding what kind of exercise you want to do. Some people like to start with cardio and slowly work their way up in intensity, while others prefer lifting weights or doing bodyweight exercises like push-ups and pull-ups.
Whatever your preference, there are plenty of ways to get started on a new workout regimen. Here are a few options for beginners:
- Stretching. When you’re new at exercising, it’s easy to focus too much on strength training and forget about stretching! Stretching keeps muscles flexible and limber, so they don’t get injured from overuse or repetitive motions (think about how much easier it is for an athlete who stretches every day compared with one who doesn’t). Even if you’re not interested in competing in sports, this should be part of any exercise routine.
- Cardio exercises (aka cardio). These movements raise your heart rate over a sustained period—usually 20 minutes or more—and include things like running on the treadmill or riding an exercise bike while watching TV shows online until they’re done exercising; walking briskly around the neighborhood while taking care not.
How to stay motivated to work out
If you feel like there’s no way to stay motivated, don’t worry! There are all kinds of ways to keep yourself on track. Here are some ideas:
- Find a workout partner. This can be someone who is also just starting or someone who has been working out for a while and has had success with it. They’ll help motivate each other, and having another person by your side will make the workout seem more fun than if you were doing it alone.
- Set goals for yourself. If you have a specific goal—like getting in shape before the summer so that you feel confident wearing a bathing suit—try setting up rewards when things get tough (like buying new workout clothes). It’s good motivation!
- Do something that makes sense for YOU! Everyone has different preferences regarding exercise and fitness routines; what works well as far as working out goes might not be ideal in another situation (and vice versa). That said: if something feels like too much effort or if something doesn’t seem worth it after trying it once or twice, then don’t force yourself into sticking with something just because everyone else seems happy about doing what they do; try something else instead until finding one that does work well enough for YOU before deciding whether or not this means giving up altogether altogether altogether entirely ever again without fail ever since forever.
What to do if you’re feeling sore after working out
If you’re feeling sore after working out, don’t worry. This is a part of the process that should pass as you get more used to your routine. However, if it doesn’t go away after a few days or worsens, try doing fewer reps at a lighter weight until the pain subsides.
When you start working out again after not doing so for some time, remember that physical activity can be hard on your body, and muscles may be sore or stiff at first. You may feel better after just one day of exercise, but don’t push yourself too hard or let your ego take over—your goal is to get moving again simply!
How to make time for working out
When you’ve been away from working out for a while, it can be hard to find the time and energy to get back into it. However, if you commit to yourself and stick with it, you might even start enjoying it!
Here are some tips on how to make time for working out:
- Pick a time of day when you know that your schedule will be clear – maybe after work or right before lunchtime.
- If possible, try going somewhere else besides home, so you aren’t tempted by other activities such as cleaning or cooking dinner.
How to find a workout partner
The best way to stay motivated is to find someone else who’s also trying to get fit. Your workout buddy doesn’t have to be your best friend—just someone you connect with, who will motivate and encourage you when things get tough. It would be best if you are looking for a partner who:
- Is it the same fitness level as you are? If one of you has been working out for months and the other just started, it might not be the best idea for you to work out together. The more experienced person could quickly become bored or frustrated if their partner is still new. On the other hand, if both people are advanced exercisers in search of a challenge, that could be an ideal situation!
- It is motivating and supportive but also holds them accountable (in other words: they’ll want what’s good for them). If they’re always missing sessions or skipping workouts altogether with no explanation, this might not be someone worth meeting up with regularly.
What to wear when working out
- Wear comfortable clothes. If your workout involves a lot of sweating, ensure that the fabric is breathable and doesn’t cling to you too much. You’ll want something that’s not too tight but will keep you warm if the weather warrants it.
- Layer up but don’t overdo it. If your workout involves layers—layers are good for keeping cool in the summer and warm in winter—make sure that all of them are comfortable and fit properly so that nothing gets twisted during activity or makes you feel uncomfortable with its rubbing or pulling on parts of your body. Make sure also not to wear any dirty clothing because this can irritate if sweat gets into any rips or tears during exercise; this goes for shoes as well!
How to stay safe when working out
- Wear comfortable clothes. You’re working out, not going on a first date. Don’t wear tight-fitting clothing or anything that will make you feel self-conscious, like leggings that are too small.
- Wear shoes that are well broken in—and if they aren’t, don’t go running or jumping around in them until they are!
- Wear sunscreen every day—even when it’s cloudy! The sun is still strong enough to give your skin cancer and ruin your complexion forever.
- Drink plenty of water before and after each workout session (don’t forget to bring water with you). Staying hydrated is an important part of staying healthy while exercising!
Don’t let yourself get discouraged! You might have some setbacks or even slip-ups along the way, but it’s important to remember why you’re doing this in the first place. The most important thing is to keep going and stay positive. Remember that if you stick with it long enough, there will be physical and mental benefits.