Tips to Get Back into Your Fitness Routine

It can be hard to get out of a workout rut and back into your fitness routine. You know the benefits but can’t find the motivation. Or you have the motivation but don’t know where to start. It’s time to bin the excuses and use our seven tips to get back into your fitness routine!

Plan your routine

Think about what you want to achieve and set long-term goals. Do you want to be able to lift a certain weight or run a distance in a set amount of time? Do you want to reach a particular body weight? If you don’t have a major target in mind, think about areas of fitness that are important to you. Do you want to boost your endurance or improve your agility?

Once you’ve set your long-term goals, plan what sorts of exercises and equipment will best help you achieve them. Have you got all the clothes and equipment you need? How will you find time for regular exercise? Finally, plan when and where you will work out so that you can prepare your clothes, snacks and travel arrangements. Will you work out at home or go to a gym? Do you need to arrange childcare?

• Set long-term goals so you have something to work towards and can stay motivated.
• Schedule set workout days and times that fit in with your daily activities as easily as possible.
• When you’re working towards specific fitness goals, plan for longer stints on individual exercises or equipment.
• When you’re looking for overall fitness, plan for a small amount of time on a wide variety of activities.

Embrace the challenge of a new fitness routine

You know you’re going to sweat a lot and take some time to regain the progress you’ve lost, so embrace the challenge! Think about how good it’s going to feel when you get back in form. It’s going to feel even better when you exceed past progress and achieve your fitness goals.

To start with, break up your long-term goals into small, bitesize goals that you can realistically reach in short timeframes. Try setting daily ones for your first week or two and then increase to weekly and monthly goals. This will help you stay on track as you get back into your fitness routine.

• Face the challenge head-on by setting small, realistic short-term goals.
• Tell close friends and family what you’re working towards so you have a support network you can share your struggles and victories with.
• Reward yourself when you reach goals – treat yourself to a meal out or a little something you’ve had your eye on. You deserve to feel good about your achievements!

Reintroduce exercise gradually

Your fitness routine must be sustainable or you’ll fall off the wagon again. Whether you’re filled with enthusiasm – or dread – it’s a mistake to jump straight into the routine you were doing in your previous peak of fitness. Even a break of a couple of weeks results in a noticeable loss of strength and performance. As such you need to reintroduce exercise gradually, so you don’t feel overwhelmed or cause yourself injuries.

• Start with only a few minutes of cardio.
• Slowly work up to longer workouts, introducing new elements like weights one at a time.

Move more in everyday life

It takes a while for your body to adjust to changes in activity level. By making a conscious effort to introduce more movement to your everyday activities, your body will adjust to your fitness routine more easily.

• Set alarms for hourly movement breaks if you spend long periods sitting down. Take a short stroll to stretch your legs and rest your eyes. Get a drink, water a pot plant or put food outside for the birds to give purpose to your movement breaks.
• Use housework to increase movement. Stand up when doing chores and walk to the shops to buy groceries. When moving objects or doing laundry, carry less items at a time so you make more trips between rooms.
• Stand up or walk around when you’re on the phone. When you’re watching television, stretch your arms and legs regularly or kick the ball for the dog.

Try something new

You might have loved a particular area of fitness before, but that doesn’t mean to say that it holds the same appeal now. Even if you do still enjoy your old workout, trying a new activity can be fun and motivational. You can end up discovering something that you wouldn’t have otherwise that brings you a lot of enjoyment. If you find it difficult to find the motivation for activities in your old fitness routine, or just fancy it, give something new a go.

• Try martial arts or a discipline like yoga or Pilates.
• Ask gym staff to walk you through the equipment you’ve never used before.
• Take up a sport you used to enjoy at school or try a new one.

Supplement your training

Whether you’re restarting your workout routine to lose weight or achieve your fitness goals, you’ll be putting your body under increased stress. All exercises and physical activity take a toll on your bones and joints.

Think about when you’re running, jumping, lifting or playing sport. Your joints are constantly moving and supporting weight. When you’re in calorific deficit because of a weight loss programme, the strain can be even greater. Just like applying moisturiser or sun lotion to your skin to stop it from getting dry or burning, it is advisable to take a supplement like PhD Life MOVE to protect and repair your bones and joints.

• Try eating oily fish twice a week to support your joints. The omega-3 fatty acids help lubricate the joints and reduce inflammation.
• Try a supplement that contains collagen to help maintain cartilage and bones.
• Use turmeric in your cooking or in a supplement for its anti-inflammatory properties.

Get a training partner

If you have trouble with workout motivation, hooking up with a workout buddy or personal trainer could be the solution. A training partner will hold you accountable and help you stay on track. They will help you set goals and make fitness a part of your daily routine.

• Look for a workout buddy with similar goals with who you’ll be comfortable sharing your fitness journey.
• If you’d prefer professional guidance, find a personal trainer to work out with, online or in person.

Written by Ruth Hayward