How to restart your fitness routine after taking a break

1.

Find a meaningful “why.”

Dig deeper than your physical appearance or weight. For example, are you wanting to keep up with your kids or grandkids? Are you looking to boost your brain health? Do you want to live independently? Are you hoping to ward off a chronic disease like diabetes? Maybe you just want to feel more energized and productive. On those days when the last thing you want to do is exercise, think about your "why" and use it as motivation.

2.

Set a fitness goal.

A wellness goal is a great place to start. It can be anything from taking the stairs over the elevator to training for a race — as long as you’ll stick with it. And don’t compare your fitness goal to others’. We all respond to exercise differently. Start with one of these five fitness challenges or talk with a health coach or personal trainer to set your goal.

3.

Take it slow and steady.

It takes several weeks to get into, or back into, a pattern of regular exercise. Start with a few minutes of cardio a day. Work up to the recommended 30 minutes of moderate-intensity exercise most days of the week, plus resistance training to build up muscle strength twice a week. Check out our library of helpful exercise content here on Blue, where you'll find guidance on proper form and pacing. You can also find online tutorials from a wide array of YouTube instructors. If your budget allows, it may help to schedule a few sessions with a professional health coach or personal trainer.

4.

Make an appointment with exercise.

Don’t leave your workouts to chance. Schedule time in your planner, online scheduler or calendar. Treat exercise like an important meeting you can’t cancel. Prioritize it as part of your self-care strategy that can energize, improve and add years to your life.

5.

Find a workout partner.

You’re less likely to ditch your workout if you know a friend is counting on you. Find someone you know will hold you accountable and make plans to exercise together. Choosing to workout with a friend is also quality time spent forming a social bond. Start with these partner workouts you can try at home.

6.

Warm up and cool down properly.

It’s important to focus on mobility and flexibility during your pre- and post-workout routine. Stretching is crucial. Warm up your muscles with these dynamic stretches and cool down after your workout with these static stretches.

7.

Shorter bursts of movement count.

You don’t have to dedicate large amounts of time daily to a workout. Some days, a 15-minute at-home workout is more doable than an hour spent at the gym. If you have young children at home or a packed schedule, find something you can do in shorter bursts, like these full-body HIIT workouts. Or, you can find ways to add more activity into your day.

8.

Listen to your body.

To avoid setbacks, always pay attention to your body when you exercise. Stay alert to serious symptoms, and seek medical attention immediately if you experience chest pain or pressure, severe shortness of breath, or if you feel dizzy, faint or weak.