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Getting Back in Shape: Tips for a Successful Return to Physical Activity

Updated: Jan 26

Getting back into physical shape after a period of inactivity can be challenging, but it can be done successfully with the right approach. Whether you're returning from injury, have a busy schedule, or lack motivation, these tips can help you get back on track and achieve your fitness goals.



TIP 1: START SLOW

Easing into physical activity is crucial, especially if you've been inactive for an extended period. Overdoing it can lead to injury and demotivation.

Start with light cardio, such as walking or cycling, and gradually increase the intensity over time. (O'Shea & Batterham, 2013)



TIP 2: CREATE A ROUTINE

Establishing a regular workout routine is critical to staying on track and avoiding missed workouts.

Aim for a consistent schedule, whether every day, every other day or a set number of times per week. (O'Shea & Batterham, 2013)


TIP 3: FOCUS ON A MIX OF EXERCISES

Incorporating various exercises into your routine can keep things exciting and target different muscle groups.

Consider including cardio, strength training, and stretching for a well-rounded workout. (American Council on Exercise, 2019)



TIP 4: SET REALISTIC GOALS

Setting achievable goals can help keep you motivated and on track.

Start with small goals and gradually increase the difficulty as you make progress. (O'Shea & Batterham, 2013)


TIP 5: GET A WORKOUT BUDDY

A workout partner can provide accountability, motivation, and support as you work towards your fitness goals.

Consider joining a group fitness class or finding a workout buddy with similar goals. (American Council on Exercise, 2019)


TIP 6: STAY HYDRATED

Staying hydrated is essential for physical performance and recovery.

Drink plenty of water before, during, and after exercise to ensure proper hydration. (American Council on Exercise, 2019)


IN CONCLUSION:

Returning to physical shape requires a gradual approach and a focus on consistency and variety.

Following these tips, individuals can successfully return to an active lifestyle and achieve their fitness goals.


Devin

Owner of DV8 Wellness Co.


References:


American Council on Exercise. (2019). The Importance of Variety in Your Workouts. Retrieved from https://www.acefitness.org/education-and-resources/professional/expert-articles/6196/the-importance-of-variety-in-your-workouts

O'Shea, J. P., & Batterham, A. M. (2013). Setting goals to increase physical activity. Sports Medicine, 43(4), 289-294. https://doi.org/10.1007/s40279-013-0051-1

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