Tips for Safely Returning to Exercise after a Long Hiatus

Tips for Safely Returning to Exercise after a Long Hiatus

Tips for Safely Returning to Exercise after a Long Hiatus


It is never too late to start an exercise routine. If you've taken a break from exercise, you may feel a bit apprehensive about starting again. Getting back into exercise after a long hiatus can be tough, and if you don't take the right precautions, you risk getting injuries. So how do you return to exercise safely after a lengthy break? In this blog post, we will share some tips that can help you get back into the game without any setbacks.


1. Start Slow and Steady

The key to starting an exercise routine effectively after a long hiatus is to start slow and be patient. You want to begin with light cardio exercises to get your blood flowing and your body warmed up. Start with 20 to 30-minute cardio sessions, such as walking, cycling, or swimming, two to three times a week. Once you feel comfortable, gradually increase the intensity and duration of your workouts.

2. Focus on Proper Form and Technique

When you're returning to exercise after a long break, it's essential to prioritize proper form and technique to avoid injuries. If you haven't exercised in a while, your muscle memory may be hazy, and you may not be performing exercises correctly. Take the time to learn proper form and technique before increasing the intensity of your workouts. If you're unsure, consider hiring a personal trainer or working with a physical therapist to ensure that you're using the right technique.

3. Listen to your Body

When returning to exercise, it's normal to feel some soreness or stiffness in your muscles. That's because your body needs to readjust to the effort and stress of exercise. However, it's crucial to differentiate between muscle soreness and actual pain. If you feel pain or discomfort, especially in your joints, stop exercising and rest. If you experience continued pain, consult a physical therapist or your doctor.

4. Stay Hydrated and Fuel your Body with Proper Nutrition

Proper hydration and nutrition are essential in any exercise routine. When returning to exercise, it's vital to fuel your body properly to aid in your recovery and help you build endurance and strength. Make sure to drink plenty of water before, during, and after your workouts. Include a balanced, healthy diet, with an emphasis on protein and complex carbohydrates, to help repair and build your muscles.

5. Celebrate Small Progress

Lastly, remember to celebrate your small but critical progress every step of the way. Whether it's running a little bit longer or lifting heavier weights, it's essential to acknowledge and celebrate the gradual progress you make towards your goals. This practice will keep you motivated and remind you to keep taking steps towards your fitness goals.



Getting back into exercise after a long break can be challenging, but by taking it slow, prioritizing good form and technique, listening to your body, staying hydrated and fueled with the proper nutrition, and celebrating your progress, you can return to exercise safely and effectively. If you ever feel unsure or need additional help, you can always work with a physical therapist or personal trainer to guide you through the process. Take care of your body, and enjoy the journey towards achieving your goals! If you're looking for Physical therapist in Winter Park, FL, contact B Physical Therapy today to schedule an appointment.

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