Between work commitments, meetings, family obligations, and social activities, the idea of ??adding exercise to your schedule can seem like a challenge in itself. Especially after the holidays, when the "break" from physical activity often lasts longer than anticipated.
If you want to get back into your athletic routine but are having difficulty, follow these practical tips from Nikos Chrysafis, personal trainer, for a successful restart.
1. Don't punish yourself.
Don't beat yourself up for taking a break. It doesn't matter when the "ideal time" would have been to start again, it's now. Many people, to make up for lost time, resort to long, intense workouts, but that's not the answer. The only thing you'll likely achieve with 2-3 hours on the treadmill is an injury, not a faster return to form. Take it easy and don't overdo it.
2. Leave the scale
Yes, I know, you're probably not where you wanted to be. But constantly checking your weight only adds to the stress and frustration. And often, when we're feeling down, we turn to food for comfort. Accept where you are now and set a realistic goal. Also, avoid devices that inaccurately measure calories or physical activity; they can cause more frustration than help.
3. Start with the diet
Before you jump into a full-blown exercise program, start with healthy eating habits. Drink plenty of water, add more fruits and vegetables to your diet, make sure you get enough protein at every meal, and limit processed foods and alcohol.
4. Take small but steady steps
Don't try to do everything at once. Start with 10 minutes of walking a day for the first week and gradually increase the time each week. If you are more advanced, you can start with short 10-15 minute workouts. Participating in activities with your children or friends is also a fun way to get back in shape.
5. Don't forget to rest and take care of yourself.
Rest is an important part of recovery. Stretching after exercise, taking short breaks during activity sessions, and relaxing afterward (like a warm shower or light massage) help your body adapt and not get tired. Getting enough sleep and avoiding heavy meals before bed are also key to a successful recovery. Drink water throughout the day, and remember that taking care of your body starts with your daily routine.
