Today, I’m restarting 75 Soft. Yes, this is my 150th attempt this year alone but I’m determined to make a change. I want to get healthier, fitter and stronger and focus on bettering myself. That’s why I’ve created this guide on how to get back into exercise slowly.
Create a doable schedule/routine
If you’re starting from scratch, don’t aim to workout daily for an hour if the most exercise you’ve done in months is walk downstairs to get a coffee. Aim for a couple of days of 10-minute workouts. I always think it’s best to get into a routine at home first before signing up to a gym (in case you waste your money). However, you might work best with drastic change! You can find loads of workouts on YouTube, go for a walk around the block or do some weight training from memory. With social media now, there’s so much inspiration out there.
Find out what you enjoy doing
I’d love to be a runner but I just hate it. I’ve tried and failed multiple times so now I just accept it. For me, I love home workouts on YouTube, whether it’s dance, HIIT or pilates. You might love lifting heavy, spin classes or swimming. It can also be trial and error. I’d try to stick with something for at least a couple of sessions. Most exercise can be modified but if it’s not your cup of tea, just don’t do it anymore!
Treat yourself
The only way I can stay motivated is if I treat myself. It used to be a food treat but now it tends to be a book! It could be something you build upon: stick to your workouts for a week = a small treat. If you keep going for a month, you book a night away somewhere. Three months means new activewear for your new body. Whatever you think will keep you going, that’s your treat!
Integrate movement into your day
If you’re on your feet all day, this is much easier. If you’re an office worker or like me, work from home, it can be trickier. Try to move every hour (my FitBit buzzes every 10 to the hour), take the stairs more, park further away, go for a lunchtime walk, or take more toilet breaks! Whatever you can do to just move a little bit more during the day, all of those steps add up in the end! I now have a standing desk so even that extra bit of movement helps me. Eventually, I might even invest in a walking pad.
Focus on your form
It’s all well and good doing some exercising but if your form is all wrong, it’s a waste of time and you could injure yourself. Making sure you have the right positioning of your body is crucial for having the most effective workout. If you have no idea what you’re doing, one session with a personal trainer can be such a help. I’ve had them at new gyms before and if they’re the right trainer, they will make such a difference to your form.
Stretch it out
It’s so important to warm up your body as well as cool it down. You should do dynamic stretches (more movement) to warm up your body and static stretches after your workout. In fact, I quite like to stretch as soon as I wake up and then do a short stretching circuit before bed. You only need to stretch for a few minutes to begin with and anything is better than nothing.
Work on your healthy habits steadily
When I’m looking to get back into a routine, I just try to increase my fruit/veg intake, snack less, and drink at least 2 litres of water a day. The idea is to implement small changes and track them if you can. Trust me, it really helps you feel like you’re making changes when you can see your progress! Moving your body more and eating better doesn’t have to be restrictive. Focusing on implementing healthy habits can make such a difference.
That’s everything for how to get back into exercise slowly as I speak from experience! I’ve tried so many times to get back into a routine and also failed so many times. It’s about making small changes and including it in your schedule when it works best for you.
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