{"id":56225,"date":"2023-10-23T22:25:18","date_gmt":"2023-10-23T22:25:18","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=56225"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-start-exercising-again","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/","title":{"rendered":"How to Start Exercising Again, Even When You&#8217;ve Lost All Motivation"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#How_Do_I_Start_Fitness_Again_When_Ive_Lost_All_Motivation\" >How Do I Start Fitness Again When I&#8217;ve Lost All Motivation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#How_Do_I_Start_Exercising_After_Years_of_Inactivity\" >How Do I Start Exercising After Years of Inactivity?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#How_Easy_It_Is_for_You_To_Start\" >How Easy It Is for You To Start<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#How_Safe_It_Is_for_You_to_Continue\" >How Safe It Is for You to Continue<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#How_Easy_It_Is_for_You_To_Keep_At_It\" >How Easy It Is for You To Keep At It<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#How_To_Start_Exercising_Again_At_Home\" >How To Start Exercising Again At Home<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#How_Long_Does_It_Take_Your_Body_To_Get_Back_In_Shape\" >How Long Does It Take Your Body To Get Back In Shape?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#Is_It_Easier_To_Get_Back_In_Shape_If_You_Were_Fit_Before\" >Is It Easier To Get Back In Shape If You Were Fit Before?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#How_to_Start_Exercising_Again_at_40\" >How to Start Exercising Again at 40?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#How_to_Start_Exercising_Again_at_50\" >How to Start Exercising Again at 50?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#How_to_Start_Exercising_Again_at_60\" >How to Start Exercising Again at 60?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#How_Do_You_Know_if_You_Are_Getting_Out_of_Shape\" >How Do You Know if You Are Getting Out of Shape?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#How_Many_Times_a_Week_Should_I_Workout\" >How Many Times a Week Should I Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#Why_Is_It_So_Hard_to_Start_Working_Out\" >Why Is It So Hard to Start Working Out?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Research into how motivation works shows that it&#8217;s not a constant, but rather can be a fluctuating state influenced by various internal and external factors (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.3758\/s13415-014-0300-0\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). 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 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0028393218303981?via%3Dihub\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_start_exercising_again&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_start_exercising_again\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Knowing this, it&#8217;s easy to see why, after a period of inactivity, getting back into an exercise routine can seem daunting. Given that you&#8217;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&#8217;s even harder when you&#8217;ve lost all the motivation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Start_Fitness_Again_When_Ive_Lost_All_Motivation\"><\/span><b>How Do I Start Fitness Again When I&#8217;ve Lost All Motivation?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">First off, you start without motivation; motivation comes after you start. This might sound counterintuitive, but it&#8217;s true &#8211; the process of taking action can itself be a powerful motivator and we&#8217;ll explain how that works.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Getting &#8220;fit&#8221; 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What does that mean actually? Well, simply put, the more you do something, the more motivated you become to continue doing it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s talk about a loop called the Motivation-Action loop. It&#8217;s a circular process that involves taking action, generating motivation, and its regulation (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/37367779_Psychology_of_motivation_and_actions\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_start_exercising_again\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4176.png\" alt=\"how to start exercising again\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s not an arbitrary concept; it&#8217;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 (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2013.00098\/full\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These chemicals not only make us feel good but also create a desire to repeat the behavior that caused their release &#8211; in this case, exercise!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, by simply starting to exercise, even if you don&#8217;t feel motivated at first, you can kickstart this loop and gradually build up your motivation over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, we know that &#8220;just do it&#8221; is an oversimplification. Sounds good in theory but it\u2019s not always easy to put into practice. With that in mind, let&#8217;s break down the process and give you some more practical steps to get started.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_start_exercising_again\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Start_Exercising_After_Years_of_Inactivity\"><\/span><b>How Do I Start Exercising After Years of Inactivity?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To start exercising after a long time, consider these essential elements:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How Easy It Is for You To Start<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How Safe It Is for You to Continue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How Easy It Is for You To Keep At It<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Here&#8217;s why each of these elements is totally necessary.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Easy_It_Is_for_You_To_Start\"><\/span><b>How Easy It Is for You To Start<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You&#8217;ve made your mind up; it&#8217;s now or never. You&#8217;ll choose the best exercises to start working out again and push yourself like never before. After all, you&#8217;ve wasted enough time, and it&#8217;s time to get back on track.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The thing is; having such grand plans doesn&#8217;t always go the way we imagined. There are a few possible ways it could go:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You&#8217;re motivated, take on too much, and end up injuring yourself<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You get overwhelmed and give up before you even start<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You feel so out of shape that you can&#8217;t do what you used to, which becomes demoralizing.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There&#8217;s a solution to this; SMART Goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">SMART stands for Specific, Measurable, Achievable, Realistic, and Time-bound. When setting your goals to start exercising again, make sure they meet these criteria.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, instead of saying \u201cI\u2019ll run 10 miles every day,\u201d a SMART goal would be \u201cI\u2019ll walk for 20 minutes three times a week.\u201d This goal is specific, measurable (20 minutes), achievable based on your current fitness level, realistic, and time-bound (three times a week).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Say \u201cI\u2019ll stick to a weekly 4-day <a href=\"https:\/\/betterme.world\/articles\/2-day-workout-routine\/\">workout routine<\/a> for weight loss\u2019\u2019 instead of \u201cI want to lose weight fast.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By setting SMART goals, you&#8217;re setting yourself up for success and avoiding potential setbacks that could hinder your progress.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Safe_It_Is_for_You_to_Continue\"><\/span><b>How Safe It Is for You to Continue<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;re not safe to continue a new exercise routine if:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You feel intense pain or discomfort during exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You have a pre-existing injury that is aggravated by the new exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You&#8217;re feeling lightheaded, dizzy, or nauseous during or after exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You aren&#8217;t familiar with proper form or technique for the exercises you&#8217;re doing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You&#8217;re taking on too much too soon, in terms of the weights you&#8217;re lifting, how frequently you&#8217;re exercising, or the duration of your workouts.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So, how to prevent these safety concerns? Here are a few tips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with low-intensity exercises, gradually increasing the intensity as you gain strength and endurance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consult with a fitness professional or physical therapist to ensure that your exercise routine is appropriate for your current fitness level and any pre-existing conditions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Properly warm-up before each workout to prepare your muscles and joints for the movements to come (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/01000\/effects_of_warming_up_on_physical_performance__a.21.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resist the urge to push through pain or discomfort; listen to your body and modify exercises if needed.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It&#8217;s always better to start slow and build up gradually than to rush into things and risk injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While on the topic of injury, it&#8217;s worth differentiating between muscle soreness (to be expected when starting a new exercise routine) and acute pain that is a sign of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;s normal and should subside within a few days (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30537791\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Delayed_onset_muscle_soreness_(DOMS)\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Acute pain, on the other hand, can happen during exercise and is usually sharp and intense. It&#8217;s a sign that something is wrong, and you should stop exercising and get it checked out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being aware of the difference can help you determine if your discomfort is normal or if you need to seek medical attention.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_start_exercising_again\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4171.png\" alt=\"how to start exercising again\" \/>\u00a0<\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Easy_It_Is_for_You_To_Keep_At_It\"><\/span><b>How Easy It Is for You To Keep At It<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">An elusive aspect of exercise is consistency. We&#8217;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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What most of us don&#8217;t realize is; there&#8217;s a neuroscientific explanation for this lack of consistency.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;re highly motivated to exercise, and other days where you just don&#8217;t feel like it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to that, these tips can help you stay consistent with your exercise routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set realistic goals and expectations; don&#8217;t expect to see drastic changes overnight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find an exercise that you enjoy, rather than forcing yourself to do something you dislike.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep track of your progress, no matter how small, to stay motivated and celebrate your achievements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t be too hard on yourself when you have an off day; instead, focus on getting back on track the next day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a workout partner or join a group fitness class to help you stay accountable and motivated.<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/micro-tears-in-muscles-after-workout\/\"><i>Micro Tears In Muscles After Workout: Why Your Body Aches and What To Do About It<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_Exercising_Again_At_Home\"><\/span><b>How To Start Exercising Again At Home<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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&#8217;s easier than starting at home?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Home workouts are actually more beneficial than you might think. They&#8217;re convenient, time-saving, and cost-effective; no need to commute or pay for a gym membership.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, with the abundance of home workout options available online nowadays, you can find something that suits your fitness level and preferences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips to help you get started with exercising at home:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Designate a specific area in your home for exercise; this will help you create a workout-friendly environment and minimize distractions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Invest in some basic equipment like dumbbells, resistance bands, or a yoga mat to add variety to your workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use online resources like workout videos or fitness apps to guide you through exercises and keep you motivated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t be afraid to get creative and incorporate household items into your workouts; a chair can double as a bench, and a water bottle can act as a weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Schedule your home workouts just like you would schedule any other important task, to ensure that you make time for it. If a morning workout benefits you, even better; get it done before the day gets too hectic.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember to still prioritize safety. Just because you&#8217;re working out from home doesn&#8217;t mean you can skimp on proper form and technique.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a 30-day <a href=\"https:\/\/betterme.world\/articles\/how-to-get-back-in-shape\/\">get back in shape<\/a> <a href=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/\">workout plan<\/a> to help you ease back into exercising:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 1:<\/b><span style=\"font-weight: 400;\"> Start with low-intensity exercises like walking, light jogging, or bodyweight exercises (push-ups, squats, lunges).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 2:<\/b><span style=\"font-weight: 400;\"> Increase the intensity and duration of your workouts; add in some strength training exercises using dumbbells or resistance bands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 3:<\/b><span style=\"font-weight: 400;\"> Incorporate high-intensity interval training (<a href=\"https:\/\/betterme.world\/articles\/hiit-high-intensity-interval-training-and-its-benefits\/\">HIIT<\/a>) or circuit training into your routine to challenge yourself.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 4:<\/b><span style=\"font-weight: 400;\"> Continue with a mix of cardio and strength exercises, but also include rest days for recovery.<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_start_exercising_again\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_Your_Body_To_Get_Back_In_Shape\"><\/span><b>How Long Does It Take Your Body To Get Back In Shape?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve only taken a short break, say for a few weeks, your path back to fitness may be relatively quick. However, if you&#8217;ve been inactive for several months or more, it could take an equal amount of time to regain your previous fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even with these considerations you should expect visible changes in your body and increased stamina within 4-6 weeks of consistent exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, getting back in shape shouldn&#8217;t be rushed. It&#8217;s more important to gradually build up your strength and stamina to avoid injury, even if it takes a little longer.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_start_exercising_again\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4168.png\" alt=\"how to start exercising again\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Easier_To_Get_Back_In_Shape_If_You_Were_Fit_Before\"><\/span><b>Is It Easier To Get Back In Shape If You Were Fit Before?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You also may have heard of the concept; muscle memory, this may help regain strength and muscle mass faster than someone starting from scratch (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/apha.13465\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it doesn&#8217;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.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/wall-pilates-ab-workout\/\"><i>6 Wall Pilates Ab Workout Exercises You Should Include In Your Routine<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_to_Start_Exercising_Again_at_40\"><\/span><b>How to Start Exercising Again at 40?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">At 40, your body is still quite adaptable. Begin with low-impact exercises such as brisk walking, <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-swimming-burn\/\">swimming<\/a>, or cycling. Incorporate strength training to protect bone health and increase muscle mass (<\/span><a href=\"https:\/\/www.e-enm.org\/journal\/view.php?doi=10.3803\/EnM.2018.33.4.435\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Remember to always warm up before working out and cool down afterwards.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_to_Start_Exercising_Again_at_50\"><\/span><b>How to Start Exercising Again at 50?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Beginning to exercise at 50 is still attainable but may requires a focus on flexibility and balance, in addition to cardiovascular health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_to_Start_Exercising_Again_at_60\"><\/span><b>How to Start Exercising Again at 60?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">At 60, exercise is crucial for maintaining mobility and independence. Start slow, with gentle activities such as walking or water aerobics. Activities like <a href=\"https:\/\/betterme.world\/articles\/benefits-of-tai-chi-for-seniors\/\">Tai Chi<\/a> can also be beneficial for balance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6323335\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As always, consult with your healthcare provider before starting any new workout routine.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Do_You_Know_if_You_Are_Getting_Out_of_Shape\"><\/span><b>How Do You Know if You Are Getting Out of Shape?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Many_Times_a_Week_Should_I_Workout\"><\/span><b>How Many Times a Week Should I Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Why_Is_It_So_Hard_to_Start_Working_Out\"><\/span><b>Why Is It So Hard to Start Working Out?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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<a href=\"https:\/\/betterme.world\/articles\/lack-of-motivation\/\"> lack of motivation<\/a> 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.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_start_exercising_again&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_start_exercising_again\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Research into how motivation works shows that it&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":56234,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[125,210],"class_list":["post-56225","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Start Exercising Again, Even When You&#039;ve Lost All Motivation - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering \u2605 HOW TO START EXERCISING AGAIN \u27a4, when you&#039;ve lost all motivation? This guide has all the info you need to get back on track.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Start Exercising Again, Even When You&#039;ve Lost All Motivation\" \/>\n<meta property=\"og:description\" content=\"Wondering \u2605 HOW TO START EXERCISING AGAIN \u27a4, when you&#039;ve lost all motivation? This guide has all the info you need to get back on track.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_539919946-1-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1706\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7\"},\"headline\":\"How to Start Exercising Again, Even When You&#8217;ve Lost All Motivation\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/\"},\"wordCount\":2503,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_539919946-1-scaled.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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 (<\/span><a href=\\\"https:\/\/link.springer.com\/article\/10.3758\/s13415-014-0300-0\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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 (<\/span><a href=\\\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0028393218303981?via%3Dihub\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_start_exercising_again\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Do I Start Fitness Again When I've Lost All Motivation?<\/b>< ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/\",\"name\":\"How to Start Exercising Again, Even When You've Lost All Motivation - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_539919946-1-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Wondering \u2605 HOW TO START EXERCISING AGAIN \u27a4, when you've lost all motivation? 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How to Start Exercising Again, Even When You've Lost All Motivation - BetterMe","description":"Wondering \u2605 HOW TO START EXERCISING AGAIN \u27a4, when you've lost all motivation? This guide has all the info you need to get back on track.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/","og_locale":"en_US","og_type":"article","og_title":"How to Start Exercising Again, Even When You've Lost All Motivation","og_description":"Wondering \u2605 HOW TO START EXERCISING AGAIN \u27a4, when you've lost all motivation? This guide has all the info you need to get back on track.","og_url":"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1706,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_539919946-1-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha, Giulia Ralph, CPT, S&amp;C, SPC","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7"},"headline":"How to Start Exercising Again, Even When You&#8217;ve Lost All Motivation","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/"},"wordCount":2503,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_539919946-1-scaled.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.3758\/s13415-014-0300-0\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). 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 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0028393218303981?via%3Dihub\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_start_exercising_again\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How Do I Start Fitness Again When I've Lost All Motivation?<\/b>< ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/","url":"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/","name":"How to Start Exercising Again, Even When You've Lost All Motivation - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-start-exercising-again\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_539919946-1-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Wondering \u2605 HOW TO START EXERCISING AGAIN \u27a4, when you've lost all motivation? 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