I have received information and materials from ©Johnson & Johnson Consumer Inc. 2017. The opinions stated are my own. This is a sponsored post. #ForWhatMattersMost #CollectiveBias
Are you trying to starting exercising again? My fave tips for how to ease back into working out will get you motivated!
I don’t know about you, but I got a little sidetracked with my exercise routine over the winter. Somehow, the days between my workouts turned to weeks and then months. Please tell me I’m not alone!
Now that spring is here, I’m ready to recommit and start exercising again. I find that getting started really is the hardest part. Are you trying to figure out how to start exercising after years or months off, too? Let’s do this together!
Today, I’m sharing my fave tips for how to ease back into working out.
How to Ease Back into Working Out
If you are asking yourself “How do I start exercising again?” my tried-and-true tips for how to ease back into working out are a great place to start.
The best part is that’s there’s no reason to do all 10 of these tips at once. Pick one, and then once you master it, start on another. Before you know it, you’ll have a great exercise routine going!
1. Schedule Your Exercise Plans
If you want to start exercising again, my best tip is to schedule your exercise plans, just like you would a meeting or birthday party.
I like to look at my calendar on Sunday, then plan my workouts depending on what the week holds. I actually write my exercise schedule in my planner, but an app or online calendar would work great, too.
You’ll also want to schedule a specific time for your workout. Are you going to get up early or exercise after work? It really doesn’t matter which you choose, as long as you stick to it.
If you’re just start out, aim to exercise for 20 to 30 minutes, 3 days a week. Then, you can gradually add more time and days as you become more fit.
2. Be Kind to Your Body
When you’re trying to get in shape after a period of inactivity, it can be so tempting to jump in whole hog. You know what I mean … intense workouts every day of the week so you can drop those extra pounds ASAP!
The temptation is strong … ha ha. Unfortunately, this is a great way to get overwhelmed or even injured. Instead, listen to your body and slow down. If something doesn’t feel right, don’t do it. Is the instructor offering exercise modifications? Don’t be too proud to try them. When you’re trying to get back into working out consistency, not intensity, is the key at first!
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3. Choose Workouts You Enjoy
When you’re trying to get back into shape after years or months of inactivity, the thought of any exercise can seem seriously unpleasant. Right?
That’s why it’s so important to choose workout that you’ll actually enjoy! If you hate running (guilty!), don’t do it just because it seems like the best way to get fit. You’ll never keep it up.
Instead, find an exercise program that you love. It could be anything: water aerobics, yoga, pilates, cross fit, walking … try them all until you find something you enjoy.
My faves are walking, swimming, and yoga, but I have a love/hate affair with more intense cardio, like HIIT, too!
4. Drink Lots of Water
There’s nothing wrong with the occasional soda or sweetened drink, but once you start working out again, you’ll want to make sure you’re drinking plenty of water, too.
It’s easy to forget to stay hydrated, but I have a couple simple tricks. Keep a glass or a water bottle by your side at all times, including at your office. And get a pitcher with a built-in filter for your refrigerator so you’ll always have crisp, cold water on hand.
I know a lot of people who think plain water is boring. If that’s you, experiment with infused water. Adding fruit and citrus to your water is a simple way to add flavor without adding extra calories, sugar, or artificial sweeteners. I also love unsweetened ice tea when I’m craving something different.
5. Treat Yourself to Cute Exercise Clothes
It sounds silly, but a cute outfit is great workout motivation. Plus, if you spend a little money on clothes, you might feel more compelled to exercise!
You really don’t need to spend a lot. A pair of black capris will go with everything, so get one great pair. Then, spend a few dollars on cute tops, and you’ll be all set.
And while we’re talking about clothes, let’s stop the negative self-talk. You look fine, and most people are too worried about their own issues to focus on you any way.
Our internal monologues can be our own worst enemies. So any time a negative thought pops into your head, change the subject!
6. Make Sure to Warm up and Cool Down
If you want to avoid aches and pains, it’s important to warm up before and cool down after your workouts.
I love exercising at home and like to switch things up with exercise DVDs. Theses videos tend to be pretty poor in the warm up / cool down department though, especially those quick 15 to 20 minute workouts.
Whether you’re working out to a DVD or at the gym, an easy way to warm up is simply walking briskly around the block or even marching in place. Do some jumping jacks if you really want to get your heart rate up.
When it’s time to cool down, you can do another slower walk and then some easy stretches. Focus on the muscles you used during your exercise routine.
If you do get a little sore anyway, try TYLENOL® 8 HR Muscle Aches & Pain to help you take control of your muscle pain and take back your day.
7. Work Fitness into Your Everyday Routine
If you really want to get back into shape, you need to think about it more as a lifestyle change than as a quick fix.
Being active shouldn’t be limited to 30 minutes out of your day. Work it into your everyday routine instead. This is easier to do than you think and will soon become a healthy habit.
Here are some easy ideas:
- Take a 10 minute walk during your lunch break.
- Skip the elevator and take the stairs.
- Meet your friends for a hike or spin class and then get dinner.
- Park farther away.
- Take public transportation instead of driving.
- Get an activity tracker to monitor your daily steps.
- Take regular breaks throughout your day to step away from your computer.
- Do a few stretches when you wake up in the morning.
8. Sign Up for a 30 Day Challenge
It’s always good to have goals when you’re trying to create healthy habits. So if you want something to work toward, sign up for a 30 day challenge.
When it comes to 30 day challenges, you can find apps, exercise routines, and more. A simple internet search should get you started.
Once you decide on your challenge, I recommend printing out a blank calendar and checking off the days as you go along … it’s very satisfying! If you miss a day, it’s not the end of the world. Just keep on going.
Of course, make sure you have a plan in place to continue your exercise goals after the 30 day challenge, too!
9. Take a Day Off
Like I mentioned earlier, it’s tempting to go all in when you start a new exercise routine. You’ll definitely want to take at least one day off every week though.
Taking a break allows your muscles and spirit to recharge. So don’t skip it!
Just because you’re taking a day off doesn’t mean you need to be a couch potato, although that’s totally fine occasionally. Why not make the most of your beautiful day off though and go to the farmer’s market, relax and do some meditating, go to an outdoor fair, do a little gardening, or simply spend the afternoon taking photos of your neighborhood?
10. Support Your New Habits with a Healthy Diet
It’s kind of sad, but true: if you want to create a healthy lifestyle or lose weight, it’s equally (if not more) important to watch what you eat than it is to exercise.
Thankfully, once you start exercising again, you’ll be motivated to see positive results … which means eating well, too! Healthy eating is different for everyone, but it doesn’t have to mean deprivation, that’s for sure.
Get inspired to eat well by creating a new Pinterest board. Add all the recipes that you want to try to it, then get cooking.
Now that you know how to ease back into working out, don’t forget to stop by Target for their special Gift Card Offer! And follow Target on Facebook and Instagram and TYLENOL® on Facebook and YouTube for more great ideas, too!
Are you trying to start exercising again, too? What are your favorite tips for getting back in shape?
I am not a medical expert, and this post is not medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. ©Johnson & Johnson Consumer Inc. 2017. The third party trademarks used herein are trademarks of their respective owners.