Exactly how long it takes you to regain that fitness<\/a> will depend on several individual factors, including what your previous exercise experience looks like and how often you\u2019re going to be training. <\/p>\n Expect changes and adapt accordingly <\/p>\n However, before diving straight back in, there are a few things you\u2019ll need to consider. \u2018First, recognise that your body will feel different after time off,\u2019 says Katy Reynolds, a personal trainer, Barre specialist and founder of Your Barre Studio<\/a>. \u2018That\u2019s not a setback, it\u2019s your new starting point \u2013 the body is highly adaptable, and you absolutely can come back to exercising safely, confidently and often stronger than before.\u2019<\/p>\n Firstly, says Reynolds, before returning to exercise, it\u2019s important to consider your goals<\/a> \u2013 for example, do you want to build strength<\/a>, improve mobility<\/a>, boost confidence, or all of the above? With those goals in mind, working out what you can realistically fit into your existing schedule (while also allowing adequate time for rest and recovery<\/a>) is also key \u2013 \u2018sustainable consistency beats occasional intense sessions.\u2019 <\/p>\n Also, expect \u2018changes in coordination, balance and stamina initially\u2019 and be ready for that when planning your workouts. \u2018The goal is to rebuild gradually with thoughtful, intentional foundations,\u2019 adds Reynolds. <\/p>\n Prioritise strength and flexibility <\/p>\n While cardio is important, it\u2019s ideal to start by building your strength and flexibility<\/a>, says Louise Humphrey, a personal trainer, Pilates teacher and owner of Studio 44 Pilates<\/a>, a specialist Pilates platform for runners. \u2018As we get older, our bodies change \u2013 bone density can decline, and flexibility and mobility naturally decrease too,\u2019 adds Humphrey. \u2018That\u2019s why strength and flexibility should be a priority as joints and supporting muscles are more vulnerable when you return to higher-intensity work.\u2019<\/p>\n Related Story<\/p>\n For those over 30, Humphrey encourages incorporating strength and mobility work regularly. \u2018If you\u2019re returning after a break, go back to basics \u2013 you might find you progress quicker than you did the first time around, but take it at your pace,\u2019 she says. \u2018If you\u2019ve had time off due to illness or injury, it\u2019s always worth checking in with a professional before you restart. If not, always listen to your body if something doesn\u2019t feel right \u2013 don\u2019t ignore it.\u2019<\/p>\n Related StoryThe return-to-exercise checklist<\/p>\n If you\u2019re returning to exercise after a long break, Humphrey recommends asking yourself the following questions to help you assess where you\u2019re at fitness-wise and what should be your starting point. <\/p>\n Can you move comfortably through normal daily activities, eg, walking<\/a>, stairs and bending?How flexible and mobile do you feel, eg, can you reach down, rotate your spine and move your legs freely? How \u2018out\u202fof breath\u2019 do you get when you walk briskly or run a little?<\/p>\n \u2018The first two weeks back can feel hard, frustrating and rewarding all at once \u2013 start slow and keep things low-level,\u2019 adds Humphrey. \u2018If you\u2019re returning to running, don\u2019t be afraid to go back to something like Couch to 5K<\/a> \u2013 you may only need a few weeks of it to feel good again, and going straight into a 5k could bring back old niggles or create new ones.\u2019<\/p>\n Related Story<\/p>\n If you\u2019re returning to strength training<\/a> after a break, Humphrey advises beginning \u2018with light weights, more reps, and [to] really focus on form\u2019 and \u2018if it\u2019s new to you, get a PT to guide you through the basics.\u2019 <\/p>\n How long should your workouts be? <\/p>\n As our experts highlight, a gradual return to exercise is always recommended, and what you need specifically will depend on your age, goals and other commitments. \u2018But as a general guide, aim for strength and flexibility work around three times a week, and cardio two times a week,\u2019 says Humphrey. \u2018The important thing is not to forget mobility and strength because that\u2019s what keeps you doing what you love for longer.\u2019<\/p>\n Don\u2019t neglect mobility work when returning to exercise<\/p>\n Reynolds typically recommends each session be about 20-30 minutes, and that if you want to make the mobility work more manageable, you can add it into your warm-up or do 5-10 minutes daily.<\/p>\n Best types of exercises to do after a break <\/p>\n \u2018Pilates<\/a> is a brilliant foundation for any kind of exercise. It builds strength, mobility and flexibility, improves posture<\/a>, and helps you become more aware of how your body moves,\u2019 says Humphrey. \u2018Plus, it\u2019s low impact, so if you\u2019re running<\/a>, you can do Pilates on your rest days as active recovery, or before or after a run.\u2019<\/p>\n As well as short home workouts, which she says \u2018can be incredibly effective\u2019, Reynolds recommends choosing \u2018low-impact options that support alignment and strength\u2019, including: <\/p>\n When returning (or starting) strength training, she advises starting with bodyweight and slow tempos, and focusing on form and foundational muscles (core<\/a>, glutes<\/a>, back<\/a>, hips<\/a>).<\/p>\n Related StoryExample week of workouts <\/p>\n Below, Humphrey has devised an example weekly workout plan for somebody returning to exercise after a long break. <\/p>\n However, if you\u2019re trying something completely new, she advises seeking professional support to ensure \u2018you\u2019re moving safely and confidently.\u2019<\/p>\n Monday<\/p>\n 20-30 minutes cardio<\/p>\n A brisk walk or the first week of Couch to 5K<\/a> (C25K).<\/p>\n Warm up well by walking slowly and gradually increasing your pace. The aim is to raise your heart rate gently.<\/p>\n Tuesday<\/p>\n 20-30 minutes strength training<\/p>\n Start with simple bodyweight exercises. Begin with 1 set of 10-12 reps and build up to 3 sets over several weeks.<\/p>\n Try this 5-move full-body routine:<\/p>\n This session strengthens the whole body and supports your cardio sessions.<\/p>\n Wednesday<\/p>\n Rest day<\/p>\n Rest is essential for building fitness and avoiding injury. It\u2019s easy to skip this when motivation is high, but recovery is an important part of training.<\/p>\n Thursday<\/p>\n 20-30 minutes cardio<\/p>\n Repeat Monday\u2019s style of session. If running is your goal, C25K is ideal because you can go at your own pace. Joining a beginner-friendly class can also help with motivation.<\/p>\n Friday<\/p>\n Pilates or rest day<\/p>\n A gentle 10-20-minute Pilates mat session works well after a cardio day. Pilates is low impact so ideal for a rest\/recovery day. Focus on core strength, mobility and balance.<\/p>\n Try this Pilates routine:<\/p>\n The 100 \u2013 build up to 100! (core)Shoulder bridge \u2013 6 reps (mobility & strength)Side kick \u2013 10 each side (strength & balance)Swan dive \u2013 6 reps (flexibility)Saturday<\/p>\n Cardio session<\/p>\n Another walk or C25K session. Keeping it consistent builds your confidence and aerobic fitness.<\/p>\n Sunday<\/p>\n Strength session<\/p>\n Repeat Tuesday\u2019s strength routine or choose a gentle Pilates workout if you feel tired. The aim is to finish the week having balanced cardio, strength and mobility without overloading your body and feeling ready to go the next week. <\/p>\n How to know if you\u2019re training hard enough<\/p>\n Listening to your body is key when deciding whether to progress (or scale back) your sessions. <\/p>\n Reynolds says you’ll likely be ready to progress when:<\/p>\n Movements feel smoother and more controlledYour breath recovers more quicklyClasses feel energising rather than drainingYou can increase duration, reps or resistance while keeping good form<\/p>\n On the other hand, she adds, take things back a notch if: <\/p>\n You’re sore for more than 48 hoursSleep<\/a>, mood or energy dipsYou feel sharp or persistent joint painWorkouts feel harder instead of easierYour form starts to break down<\/p>\n \u2018Your body is always giving you data, listen to it,\u2019 she adds. <\/p>\n Common mistakes to avoid when returning to exercise after a break Ready to go? Great… but be mindful of these common mistakess<\/p>\n While you might be champing at the bit to get going again, Reynolds flags the following mistakes she sees people make when restarting exercise after a long break \u2013 so you can avoid them. <\/p>\n Setting unrealistic goals or trying to train at your old intensitySkipping warm-upsIncreasing frequency too quicklyIgnoring niggles or minor painsMistaking soreness for effectivenessComparing your current body to your past self <\/p>\nThe Good Brigade\/\/Getty Images<\/p>\n
Emilija Manevska\/\/Getty Images<\/p>\n