Trying to bounce back to your exercising routine? Here is how to do it effortlessly

 

After a long break because of an illness, injury or pregnancy, getting back to those physical activities you were once used to can be quite challenging and sometimes more difficult than you think. Many people will try so hard to take it from where they left off by hitting it hard not knowing this can be dangerous. The body needs time to get back on track.

Here are a few strategies that can help you get there

Create a programme - this is like building a habit that will help you make slow steps as your body picks up. Have a programme that will condition your body without putting stress on your healing injuries. Do not do exercises like sit ups, squats, lower back workouts and lunges as soon as you are back. These exercises cause the most injuries. Opt for a simple cardio workout like walking and swimming which will work your heart without putting much pressure on the rest of the body.

Focus on small achievable goals - It will take your body between four to eight weeks to reconstruct itself from the time you start exercising. This, of course, will depend on your exercise frequency, intensity and diet. So make realistic approaches towards achievable goals you can reach in time.

Suppose you want to walk four to five kilometres twice a week? You are never going to make it if you don’t walk twice a week. Make it a priority even if you have to walk from your office, walk up the stairs, around the block and around your estate at appointed times. As your body gets better, gradually build your distance and speed while including other strength and endurance workouts until you reach your set goals.

Make it easy - your main focus as you embark on your training is to recover your form, get back in the rhythm and rebuild your fitness habits. Constrict your exercise to bursting against your self-imposed limitations, so you always finish your sessions wanting to do more.

Check on quality - Doing a lot does not guarantee you to get there on time. Have a gradual, steady and quality workouts by thinking of correct techniques and movements instead of banging out the numbers. You may feel some aches and pains but that doesn’t have to stop you. The pain might be as a result of the new changes you are experiencing but if it somehow persists, make sure you check with your local medical practitioner.

Remember to start slowly, make it easy, focus on quality and soon enough your body will ask for more.

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