If you’ve taken a break from regular exercise, you’re not alone. Whether due to a busy schedule, injury or the colder months keeping you inside, getting back into a fitness routine can feel overwhelming. The key is to start small, listen to your body and build up gradually so that movement becomes enjoyable again.
Here’s how to ease back into exercise without injury or burnout.
1. Start with Low-Impact Activities
Jumping right into high-intensity workouts can lead to frustration or injury. Instead, ease back into movement with low-impact activities that are gentle on your joints:
- Walking: Start with 10–15 minutes a day and increase duration over time.
- Swimming or Water Aerobics: A great full-body workout that reduces strain on your joints.
- Cycling (Indoor or Outdoor): Low impact and easy to adjust for different fitness levels.
- Yoga or Stretching: Helps improve flexibility, mobility and mindfulness.
Even small bouts of movement add up and help you build consistency. You can also try activities like tai chi or Pilates, which are gentle on the body and great for improving balance and core strength.
2. Focus on Functional Strength
If you’re returning to strength training, bodyweight exercises are a great starting point before adding resistance. These movements support everyday mobility and stability:
- Wall Push-Ups: A great alternative to traditional push-ups that builds upper-body strength.
- Seated Leg Lifts: Engages core and lower body muscles while seated.
- Chair Squats: Helps strengthen the legs and improves mobility.
- Glute Bridges: A gentle way to activate the lower back and core.
Start with 8–10 repetitions of each exercise and gradually increase as you regain strength. Incorporating resistance bands or light weights can also help you progress and add variety to your routine.
3. Listen to Your Body and Adjust Expectations
It’s tempting to compare yourself to where you used to be in your fitness journey, but progress takes time. A few key reminders:
- Start Slow: Don’t push through pain. Modify movements if needed.
- Prioritize Recovery: Stretching, hydration and rest days are essential.
- Track Progress: Small wins, like walking an extra 5 minutes, matter.
Give yourself grace and focus on how movement makes you feel, rather than just the results. Remember that consistency is more important than intensity and celebrating small achievements can keep you motivated.
4. Build Consistency with Shorter Workouts
You don’t have to work out for an hour to see progress. Shorter sessions can be just as effective if done consistently:
- Try 10-minute movement breaks throughout the day.
- Start with 2–3 days per week, then gradually increase.
- Stack habits by pairing movement with daily activities (e.g., stretching while watching TV).
Small, sustainable steps lead to long-term success. You can also mix and match different activities to keep things interesting and prevent boredom.
Final Thoughts
Restarting an exercise routine doesn’t have to be overwhelming. By starting small, choosing gentle movements and focusing on consistency, you’ll build strength and confidence over time. Remember, the goal is to make movement a regular part of your life, so find activities you enjoy and stick with them.
Ready to take the first step? Start with one simple movement today—your body will thank you!
By Cassie Story, RD, Nutrition Subject Matter Expert.
