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Starting a new exercise routine: a how-to guide

Have you ever felt overwhelmed at the thought of starting a new exercise routine after a long break?

You’re not alone.

Many people find it challenging to get back into the groove of regular exercise, especially after an extended hiatus.

Whether it’s due to injury, illness, or just life getting in the way, reintroducing exercise can be daunting.

But with the right approach and the right support, you can rebuild your fitness effectively and avoid injury. 

Why it’s important to ease back in 

Jumping straight into intense workouts after a long break can lead to injuries and burnout.

Your body needs time to readjust to physical activity.

Gradually increasing your exercise intensity allows your muscles, joints, and cardiovascular system to adapt, reducing the risk of injury.

Furthermore, being guided by an experienced professional, such as a sports and exercise physiotherapist, allows for thorough guidance and supervision to ensure any queries or concerns are addressed.  

Step-by-step guide to starting a new exercise routine

1. Consult a professional 

Before starting a new exercise routine, it’s crucial to consult with a healthcare professional, especially if you have any underlying health conditions. Consulting with a professional increases adherence to home based exercise programs (Bachmann, 2018). 

2. Set realistic goals 

Start with small, achievable goals. Instead of aiming to run a marathon in a month, set a goal to walk for 20 minutes three times a week. Gradually increase the duration and intensity of your workouts as your fitness improves. 

3. Start slow 

Begin with low-impact exercises such as walking, swimming, or cycling. These activities are gentle on your joints and help build a solid fitness foundation. Aim for 20-30 minutes of moderate exercise, three to four times a week. 

4. Incorporate strength training 

Strength training is essential for rebuilding muscle mass and improving overall fitness (Mcleod et al, 2024). Start with bodyweight exercises like squats, lunges, and push-ups. As you become more comfortable, you can gradually add weights or resistance bands. 

5. Listen to your body 

Pay attention to how your body feels during and after exercise. It’s normal to experience some muscle soreness, but sharp pain or discomfort could indicate an injury. If you experience any unusual symptoms, consult with a healthcare professional, such as a physiotherapist.  

Tips for avoiding injury 

1. Warm-up and cool down 

Always start your workouts with a warm-up to prepare your muscles and joints for exercise. A proper warm-up increases blood flow and reduces the risk of injury. Similarly, cooling down after exercise helps your body recover and prevents stiffness. 

2. Stay hydrated 

Proper hydration is crucial for optimal performance and recovery. Drink water before, during, and after your workouts to stay hydrated. 

3. Use proper form 

Using the correct form during exercises is essential to prevent injuries (Colado & Garcia-Masso, 2015). If you’re unsure about your technique, consider working with a physiotherapist or exercise physiologist who can guide you as to what proper form and technique is. 

4. Rest and recover 

Rest days are just as important as workout days. Your body needs time to recover and repair itself. Aim for at least one or two rest days per week, and listen to your body if you need more. Try completing cardiovascular sessions and strength sessions on alternating days.  

Rebuilding fitness effectively 

1. Consistency is key 

Consistency is more important than intensity when it comes to rebuilding fitness. Aim for regular, moderate exercise rather than sporadic, intense workouts. Over time, you’ll see improvements in your strength, endurance, and overall fitness. 

2. Mix It up 

Variety is the spice of life, and the same goes for exercise. Incorporate different types of workouts into your routine to keep things interesting and challenge different muscle groups. Try a mix of cardio, strength training, and flexibility exercises. 

3. Track your progress 

Keeping track of your workouts can help you stay motivated and see how far you’ve come. Use a fitness app, journal, or simply take note of your workouts and how you feel after each session. 

4. Motivation

Find ways to help you stay motivated. Motivation is key in adhering to an exercise program long term. (Ryan et al, 1997). Involve challenges and skills training, such as a sport, to help your brain stay engaged.

Start strong with personalised exercise guidance

Starting a new exercise routine after a long break can be challenging and daunting, but with the right approach and support, you can rebuild your fitness effectively and avoid injury.

Remember to consult with a healthcare professional, set realistic goals, start slow, and listen to your body.

By following these tips and staying consistent, you’ll be well on your way to a healthier, more active lifestyle. 

If you need personalised advice or support, find your closest Lifecare clinic, and receive the support you need to kickstart your new exercise routine.

Written by Nicola Williams, Physiotherapist – Lifecare Beleura Mornington.

Nicola’s expertise can guide you in your return to physical activity and address any queries or concerns you may have.

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