At the time of writing this and as the lockdown restrictions continue to be eased I thought it would be appropriate to broach the subject of returning to exercise after a break. Whether you have completely stopped exercise because of the coronavirus lockdown, changed your form of exercise because of it or are simply coming back from some sort of injury there are a few key points that will help ease your return.

RETURNING TO EXERCISE

Hi Folks,

At the time of writing this and as the lockdown restrictions continue to be eased I thought it would be appropriate to broach the subject of returning to exercise after a break. Whether you have completely stopped exercise because of the coronavirus lockdown, changed your form of exercise because of it or are simply coming back from some sort of injury there are a few key points that will help ease your return.

Firstly and most obviously you just need to decide to take that first step. Often this is the hardest part to do. Once you are mentally ready to start your journey again the physical aspect will be much easier.

Now that you have made that first step don’t be tempted to go back to your old training routine with the same intensity and duration as before. Start gently, use lighter weights, do less reps and run/cycle/exercise for less time. When you have spent a couple of sessions becoming re-accustomed to exercising again you can gradually increase the parameters (for example as a general guide for aerobic endurance activities like running and cycling etc it is recommended to not increase your distance/duration by more than 10% a week).

Don’t be too concerned with your current levels of fitness. If you haven’t exercised for a while or are re-engaging with a particular form of exercise after a hiatus it is easy to compare your performance with previous performances. The key here is to keep positive and look forward rather than backward. Your performance will return but only if you don’t force it. The last thing you want is an overuse injury. Running, though one of the simplest, most easily accessible and least expensive forms of exercise also has one of the highest impact forces associated with it. This in itself is not a problem as our bodies are designed to absorb, dissipate and adapt to these stresses. However the body adapts during rest so if you aren’t resting or are only running without any form of strength and flexibility training you are much more likely to pick up niggles that will most likely progress onto injuries.

Try something new or try linking up with someone else or a group as this allows you to be answerable to more than just yourself which will lead to a higher level of adherence. If you struggle to set specific goals or stick to an activity then choose something that you think you will enjoy.

I know of many people that suddenly found themselves with lots of free time on their hands and no circuits or gyms to go to. As a result walking, running and cycling boomed and strength training / High Intensity Interval Training and circuits took a back step. As many people are returning to work the opposite will happen as we find ourselves with less time to enjoy long aerobic activities again. Outdoor PT sessions have been accessible since 18th May and outdoor circuits since 1st June and gyms will open up again some time in the future. So when you do start back again, for whatever reason, have fun, stay safe and start gently.

Andy