Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
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Research into how motivation works shows that it’s not a constant, but rather can be a fluctuating state influenced by various internal and external factors (7). In fact, neuroscience suggests that our brains have evolved to be energy-efficient, which can potentially lead to preference rest over exertion, especially when it comes to habits like exercise (3).
Knowing this, it’s easy to see why, after a period of inactivity, getting back into an exercise routine can seem daunting. Given that you’ve been inactive for a while, your muscles are probably deconditioned and you might be feeling lethargic or even intimidated by the thought of starting again. It’s even harder when you’ve lost all the motivation.
This guide will provide practical steps and tips to help you reignite your desire to exercise, overcome these hurdles, and get back into a healthy and sustainable fitness routine.
First off, you start without motivation; motivation comes after you start. This might sound counterintuitive, but it’s true – the process of taking action can itself be a powerful motivator and we’ll explain how that works.
Getting “fit” is a very broad concept and can mean different things to different people. Some might be looking to lose weight, others to build muscle, while some just want to improve their overall health and wellbeing.
Regardless of your goal, thinking of motivation as an outcome of action rather than a prerequisite can help you overcome the lack of drive to exercise.
What does that mean actually? Well, simply put, the more you do something, the more motivated you become to continue doing it.
Let’s talk about a loop called the Motivation-Action loop. It’s a circular process that involves taking action, generating motivation, and its regulation (9).
It’s not an arbitrary concept; it’s based on neuroscience and how our brains work. When we take action, our brain releases chemicals like dopamine which has a positive impact on our mood and motivation (8).
These chemicals not only make us feel good but also create a desire to repeat the behavior that caused their release – in this case, exercise!
So, by simply starting to exercise, even if you don’t feel motivated at first, you can kickstart this loop and gradually build up your motivation over time.
Now, we know that “just do it” is an oversimplification. Sounds good in theory but it’s not always easy to put into practice. With that in mind, let’s break down the process and give you some more practical steps to get started.
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To start exercising after a long time, consider these essential elements:
Here’s why each of these elements is totally necessary.
You’ve made your mind up; it’s now or never. You’ll choose the best exercises to start working out again and push yourself like never before. After all, you’ve wasted enough time, and it’s time to get back on track.
The thing is; having such grand plans doesn’t always go the way we imagined. There are a few possible ways it could go:
There’s a solution to this; SMART Goals.
SMART stands for Specific, Measurable, Achievable, Realistic, and Time-bound. When setting your goals to start exercising again, make sure they meet these criteria.
For example, instead of saying “I’ll run 10 miles every day,” a SMART goal would be “I’ll walk for 20 minutes three times a week.” This goal is specific, measurable (20 minutes), achievable based on your current fitness level, realistic, and time-bound (three times a week).
Say “I’ll stick to a weekly 4-day workout routine for weight loss’’ instead of “I want to lose weight fast.”
By setting SMART goals, you’re setting yourself up for success and avoiding potential setbacks that could hinder your progress.
Safety should always be a top priority when starting or restarting an exercise routine. As we mentioned earlier, injury can be a possibility when you start exercising again at an intensity, volume or load too high for you, after a long time away.
You’re not safe to continue a new exercise routine if:
So, how to prevent these safety concerns? Here are a few tips:
It’s always better to start slow and build up gradually than to rush into things and risk injury.
While on the topic of injury, it’s worth differentiating between muscle soreness (to be expected when starting a new exercise routine) and acute pain that is a sign of injury.
Muscle soreness, also known as delayed onset muscle soreness (DOMS), typically occurs 24-48 hours after exercise and is characterized by mild discomfort in the muscles. It’s normal and should subside within a few days (1) (4).
Acute pain, on the other hand, can happen during exercise and is usually sharp and intense. It’s a sign that something is wrong, and you should stop exercising and get it checked out.
Being aware of the difference can help you determine if your discomfort is normal or if you need to seek medical attention.
An elusive aspect of exercise is consistency. We’ve all been there; we start strong, but somewhere along the way, life gets in the way and takes us off track. You get frustrated, demoralized, and end up giving up.
What most of us don’t realize is; there’s a neuroscientific explanation for this lack of consistency.
You see, motivation is not a finite resource; it fluctuates depending on various factors like energy levels, stress, and mood. There will be days where you’re highly motivated to exercise, and other days where you just don’t feel like it.
In these moments of low motivation, you need to have systems in place to help you stay on track. One such system is creating a routine. When something becomes part of your daily routine, it requires less motivation to do it because it becomes a habit.
In addition to that, these tips can help you stay consistent with your exercise routine:
Read more: Micro Tears In Muscles After Workout: Why Your Body Aches and What To Do About It
Earlier we mentioned that ease of entry (i.e. how easy it is to start any physical activity) is crucial when restarting your exercise routine. And what’s easier than starting at home?
Home workouts are actually more beneficial than you might think. They’re convenient, time-saving, and cost-effective; no need to commute or pay for a gym membership.
Plus, with the abundance of home workout options available online nowadays, you can find something that suits your fitness level and preferences.
Here are some tips to help you get started with exercising at home:
Here’s a 30-day get back in shape workout plan to help you ease back into exercising:
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Getting back in shape largely depends on your level of fitness before falling out of routine, the length of your inactive period, and the intensity of your workouts.
If you’ve only taken a short break, say for a few weeks, your path back to fitness may be relatively quick. However, if you’ve been inactive for several months or more, it could take an equal amount of time to regain your previous fitness level.
Even with these considerations you should expect visible changes in your body and increased stamina within 4-6 weeks of consistent exercise.
That said, getting back in shape shouldn’t be rushed. It’s more important to gradually build up your strength and stamina to avoid injury, even if it takes a little longer.
Yes, it is easier to get back in shape if you were previously fit before. Your body has already adapted to exercise and you have a better understanding of proper form and technique.
You also may have heard of the concept; muscle memory, this may help regain strength and muscle mass faster than someone starting from scratch (12).
However, it doesn’t mean that it will be easy or that you can skip the necessary steps to get back in shape. You still need to start slow, maintain proper form and gradually increase intensity to avoid injury.
Read more: 6 Wall Pilates Ab Workout Exercises You Should Include In Your Routine
At 40, your body is still quite adaptable. Begin with low-impact exercises such as brisk walking, swimming, or cycling. Incorporate strength training to protect bone health and increase muscle mass (5) (10). Remember to always warm up before working out and cool down afterwards.
Beginning to exercise at 50 is still attainable but may requires a focus on flexibility and balance, in addition to cardiovascular health.
You could consider yoga or pilates, and couple this with moderate-intensity cardio like swimming or walking. Always consult your doctor before starting any new exercise regimen.
At 60, exercise is crucial for maintaining mobility and independence. Start slow, with gentle activities such as walking or water aerobics. Activities like Tai Chi can also be beneficial for balance (11).
As always, consult with your healthcare provider before starting any new workout routine.
Signs you are getting out of shape include increased fatigue, decreased strength, shortness of breath during light activities, and more difficulty performing tasks that used to be easy. A declining level of physical fitness might also be accompanied by changes in mood or sleep patterns.
The recommended guideline for adults is at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with strength training exercises on two or more days a week (2).
Starting to work out can be hard, due to a number of factors including lack of time, feeling intimidated, or not knowing where to start. Mental barriers such as fear or lack of motivation can also make it difficult. Remember, starting is often the hardest part. Once it becomes a habit, working out can be a very rewarding part of your routine.
Starting to exercise again after years of inactivity can seem daunting, but with the right mindset and approach you can overcome any challenges and achieve your fitness goals. Remember to start slow, focus on safety, set SMART goals, and find ways to stay consistent.
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