Staying in Shape: 5 Ways to Get Back to an Exercise Routine

So, you’re ready to get back at it now that you’re recovered from that injury, got the okay from your doctor postpartum, or have finally emerged from a self-induced ice cream coma (don’t worry, this is a judgement-free zone!) Here are some tips that may help ease you back into a workout regimen without driving yourself nuts.

1. Forget Where You’ve Been

Okay, don’t totally forget. After all, you earned your trip to the Boston Marathon or that Crossfit WOD personal record, and you probably hope - privately or publicly - to get back there. But when you’re just starting out again, try your mightiest to let the past be in the past. I can’t count the number of times I’ve finally started to get back into some semblance of shape and how I always, without fail, compare my new accomplishments with ones from the past. Note this narrative that starts off positive and spirals downward in world record fashion: “I ran two miles at 7:15 pace today, totally smashing what I thought I could do… Wow, to think that used to be my half marathon pace... I have a long, long way to go. I can’t believe how out of shape I am...” When you find yourself doing this, stop! Comparing where you are now to where you were five years ago is completely illogical - especially if life is now filled with new distractions and responsibilities such as a demanding job, kids, or a new relationship. Give yourself credit for how you’re doing given life’s new circumstances and focus on the present. Even more, I’d suggest consciously underestimating your ability in those first couple of weeks. You want to leave those first few workouts feeling good, really good - like you could have gone a bit faster, a bit farther, or squeezed out a few more reps. That way, you don’t feel discouraged at all, and look forward to the next workout.

2. Look Fly, Feel Fly

You’ve heard this before for good reason. If you can afford it, by some new workout gear. A snazzy new pair of sneakers, brand new tank top, or wireless earbuds might be enough to get excited about getting suited up, which, in turn, will get you out there and back to work. I’ve always felt that getting out the door is the hardest part of a workout. New gear might be just the thing you need to get off the couch and out the door - or turn on the TV for an in-home workout, if that’s your preference! And remember, new gear doesn’t have to mean top of the line brands… shopping the clearance rack at discount stores counts, too - new is new!

3. Find a Friend

Training partners work. They really do - especially if lack of motivation has you down. As much as you can, arrange to get those first few workouts done with someone else in tow. And “working out with someone” encompasses a broad spectrum, so you should be able to find something that works with your comfortability level. For some, attending a class or going for a walk with a friend is what they need. For others, it’s just about accountability, so meeting at the gym at the same time, but then working out separately, or agreeing to text each other workout stats at the end of the day, is enough. Knowing that someone else is waiting on you helps to ensure you won’t punk out and let’s be honest, with someone else in the know, you’ll probably work a smidge harder than you would have otherwise.

4. Go Public

This is an extension of the training partner tip. For some, announcing weight loss or exercise goals on Facebook, Instagram, and the like, adds a layer of accountability that he/she needs. If you’re not into that, tell a close friend, partner, sibling, parent, etc. of your goals or at least a facet of your goals. So, perhaps you want to keep your long-term weight loss goal quiet for now, but a simple declaration such as, “I’ve actually starting working out again, and I’m feeling really great lately” not only creaks open that accountability door, but it puts your dreams, hopes, and goals out into the universe, which can be a pretty powerful thing. When you declare something out loud to someone else, it makes it real. Suddenly, it exists beyond the privacy of your mind - it’s out there, and it should be! Because you’re out there too, one day a time, doing the best you can. Bring those hopes and goals - and the encouragement of others - along with you.

5. Be Gentle with Yourself

The biggest mistake I’ve made (and continue to make time and time again) is functioning as if exercise is only about the physical. With a mindset like that, the focus is always on the miles, the reps, and the classes per week… While those things certainly matter, physical activity is also about the emotional, the mental, and the spiritual. It’s important to remember to focus on the benefits of exercise that are outside the domain of the physical. One way to do this is by setting self-care goals. Former professional runners Lauren Fleshman and Roisin McGettigan-Dumas have a fabulous training journal in which they ask users to jot down answers to prompts such as “What’s the worst-case scenario?”, or “This negative body thought is no longer welcome: ____” , and “Who and what fill you most with love?” In doing so, they remind us to think ‘big picture’, keep everything in perspective, and most of all, be gentle with ourselves as we embark on our own personal training journeys. Exercise, weight loss, and ripped muscles are all well and good, but I suspect that for most of us, those things are just a means to an end - an end that has much more to do with personal growth and happiness than anything that a scale or stopwatch can tell us.

#selfcare #wellbeing #lifestyle #running