Getting Back to Working Out: After a long break or surgery
For most of my life working out was as much a daily habit as brushing my teeth. A day wasn’t complete without some sort of fitness activity like taking a walk with my dog, or at work with a colleague, or going to the gym at lunch or after work for a sweat-dripping session of cardio and/or weights. Then life changed, I started working remotely which became permanent during the COVID-19 pandemic. Suddenly my jam-packed calendar and new working arrangements stole my workout time. Then with age, arthritis limited the types of activities that I could comfortably do.
With retirement came a new opportunity to focus on fitness and then I found myself Becoming Bionic with my 2nd hip replacement which put me on the sidelines with 10 weeks of recovery. Thankfully, with the help of my surgeon, excellent physical therapists and a strong desire to get my mobility and strength back I was able to reset my fitness routine.
Perhaps a new job, new work or family responsibilities, or a change in your health has made you go from being very active to becoming more and more inactive. Now you’re feeling blech. The good news is that with a little planning, patience and the right motivation you can get back to being physically active and fit. It really is never too late to start working out again after a break, no matter what the reason or how long the break was. If I can do it, so can you.
Quick Start Tips
Let’s start with a few simple steps to restart and ease your way back into it. For starters, get the all-clear from your primary care physician, surgeon or physical therapist to make sure that your recovery is complete and that your heart and overall health is in good working order and ready for exercise.
Restart Slowly
Don’t expect to start out where you left off. Take it slow and don’t push yourself. It is O.K. that you are not in the same place you were before. Ease back into your workout. Don’t push too hard too fast and risk getting sidelined again with a new injury. Look to rebuild your endurance and retrain your muscles. Start out small. Just start moving a little more each day and give yourself credit for what you do.
Commit to doing at least 10 minutes of exercise a day. Walk the dog, or jump on the exercise bike. Look to social media for simple routines you can do at home; such as TikTok’s “Cozy Cardio” or check out my Beginner Dumbbell Routine. If you do get to the gym start with 15 minutes on the cardio and the lowest resistance on weight machines. Make it easy to stick to until you recreate that workout habit.
Plan Ahead
Make a plan. Take a look at your calendar and see where you can fit in that 10-minute workout each day. Write down small, achievable goals, make them specific, realistic, and achievable for yourself. Once you have set a goal, think of how you will be rewarded. If your goal is that you want to workout for 20 minutes for 3 days this week and walk the dog for a 20-minute walk, maybe your reward is to splurge on a new workout outfit or new sneakers. Setting goals will not only keep you motivated to keep up with your new routine, but it will help to make them new, healthy habits.
Create New Habits or Restart Old Ones
Habits are created from doing any activity consistently. The more often you engage in your exercise routine, the more like it will become one of your healthy habits. Once working out becomes a habit again it will be as natural to you as brushing your teeth. Remember you are doing this for yourself and your future. Each time you exercise, know that you are doing something good for your personal health so be proud of it.
Focus on Fun
Get some new gear. If it’s been a long time since you worked out, you may need some new shoes, or a new swimsuit. Besides, who doesn’t feel better in a new outfit, right?
Making it social. Find a coworker who likes to walk or workout or find a class you like and build a new circle of workout friends. New contacts can motivate you on days when you might think of ditching it.
Do what you like. Choose a workout routine that brings you joy. Don’t waste time on exercises that make you miserable. There are plenty of activity options out there. You’re more likely to maintain exercise habits if it is an activity that you truly look forward to.
Know your Motivations
While it might seem obvious examine what your “why” is. While we all might want to be healthy your reason is unique to you. Do you want to look better, feel better, lose weight, stress less, or keep up with your children or grandchildren? See your exercise reset as a tool to help you reach your goals for your life.
Maybe there’s a sport or activity you’ve always wanted to try. For instance, you may not have been a swimmer, tennis player or golfer in the past. A new exercise routine might just be the way to get into to something you’ve always wanted to try. How about some pickleball?
Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, plus two strength training sessions. Strength training is especially important for people as they age. You lose muscle mass as you get older, and weight training can help preserve it.
Remember: Health is Wealth
Just as recovering from an illness or a surgery is an important step towards getting your health back so is resetting your fitness. Exercise is the number one key to longevity and aging well. As we age our joints wear out, our bones become more brittle and our metabolism slows down. Working out and being active is the only way to stave off the natural effects of aging and who doesn’t want to have more time?
Aerobics workout your heart and your lungs, vital to circulation, blood pressure and your immune system. Weight training is vital to building muscle to support your joints and the only way to strengthen your bones as we age. Maintaining your bone mass helps us to avoid fractures the most common and serious injury resulting from falls in older persons. Balance exercises become critical to avoiding falling in the first place. Classes like yoga and some dance classes or special balance training are available online and at most gyms.
Getting back to your fitness routine is, indeed, critical to your overall health and wellness. Take your time, make a plan, find something you love to do and remember your motivation is to have a full, long and healthy life.
Treat your workouts like an important appointment. Block time to exercise and be serious about honoring that time.
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