How to Get Back Into Shape After a Long Break

It can be tough to get back into shape after a long break, but it’s not impossible. Follow these tips and tricks to ease yourself back into a workout routine.

Set Realistic Goals

After a long break from exercise or any fitness activity, it is important to make sure that you don’t overdo it and set realistic goals for yourself. Going too hard too soon can set you back in your fitness journey and could even cause injuries or burnout. Making sure that your goals are achievable is the key to success. This article will discuss the importance of setting realistic goals and how to make sure that you do so.

Establish short-term and long-term goals

Setting realistic goals is an essential part of starting any new fitness program. Short-term goals give you something to work towards in the immediate future and provide motivation to keep going. Long-term goals allow you to track your progress for the bigger picture and give added incentive to stay committed.

When setting goals, be realistic. Don’t expect perfection from yourself right away — instead, ease into it and aim for small successes at first. Have a plan for reaching your goal, such as breaking it down into smaller targets that need to be achieved gradually over time. Remind yourself regularly why you came back to the gym in the first place; this will help sustain enthusiasm throughout your journey and make sure you don’t become discouraged or frustrated if progress is slow at times.

Short-term goals could include reaching a certain weight, being able to perform a certain number of repetitions with an exercise—or completing certain workouts each week—by a certain date. Long-term goals might include fitting into specific clothing sizes by a given time frame or achieving total body transformation over time by following an overall plan such as exercise + nutrition + lifestyle changes like managing stress levels more effectively or putting more focus on getting enough restorative sleep each night.

Track your progress

Measuring and tracking your progress is an important part of goal setting. It helps you stay motivated and also allows you to see how far you’ve come. You might want to use a daily journal or a tracking app on your phone. You should track both your physical progress, such as weight loss or improved stamina, and any changes in diet or lifestyle choices that have been made in pursuit of your goals.

It is important to keep challenging yourself and pushing for further improvement. Tracking reminders will give you a sense of accomplishment each time new progress is made, which can help you maintain motivation even when progress slows. You may want to measure weekly metrics such as exercising, getting plenty of sleep, eating right and making healthy lifestyle choices – this will help keep you motivated on an ongoing basis.

You may also want to consider using a mobile app or online tracker system that combine goal setting with tracking so that they are easy to use and visualize when using the same app or platform. As technology has advanced over the past decade there are now some excellent options available online so it can be helpful to comparison shop before committing to one choice. Some systems will even include coaching services so seeing professional advice can prove invaluable when progressing towards goals set that seem impossible otherwise at times!


Nutrition is one of the most important aspects of getting back into shape after a long break. Eating the right foods can help replenish the energy that you’ve lost and help you get back into shape faster. Making sure that you are getting enough essential vitamins and minerals is also very important. Let’s take a look at which foods you should incorporate into your diet to help you get back into shape.

Focus on eating clean and balanced meals

Aim to eat both macronutrients and micronutrients in a balanced way. Macronutrients are the building blocks of nutrition, providing your body with energy in the form of protein, carbohydrates, and fats. These three macronutrients are essential for our bodies and help support healthy organ function and bodily systems; a combination of all three is essential for effective weight management. On the other hand, micronutrients such as vitamins, minerals, fiber, and phytonutrients are important for cell growth and metabolism.

When creating mealtimes focus on nourishing your body with clean foods that contain important nutrients – this means lots of fresh fruit & vegetables (cook them as little as possible seeing that most vitamins & minerals are lost with heat), lean meats & sources of protein (chicken breast is great!), nuts/seeds/oils like olive oil & avocado oil (unsaturated fats) and complex carbohydrates like brown rice or sweet potatoes (consuming more than simple carbs). As well as including more whole foods which provide dietary fiber needed to help keep us full longer try to limit coffee, sugar-laden beverages and fast food found in processed products.

Remember – if you want to see results make sure you’re not just exercising but also nourishing your body right! Drinking plenty of water throughout the day will also assist in keeping your body hydrated for a better flush after exercise sessions.

Avoid processed foods

After a long break from your normal exercise routine, it’s important to not only focus on physical workouts but also to make dietary changes. Getting back into shape requires an overall improvement in lifestyle choices, including avoiding processed foods.
Processed foods contain high amounts of salt, sugar, and unhealthy fats that can cause weight gain and increase your risk for various health conditions. Instead of relying on pre-packaged snacks or meals that are loaded with unhealthy ingredients, taking the time to prepare fresh meals and snacks is a more wholesome alternative. When you make your own food, you can control how much salt or sugar is added as well as the type of fat used.

Try incorporating more fruits and vegetables into your diet as well as lean proteins like fish or chicken. Whole grains are an excellent source of complex carbohydrates that provide slow-releasing energy throughout the day instead of quick spikes in insulin levels which can lead to weight gain if over consumed. For snacks, try yogurt paired with nuts or fruit instead of chips or pastries for a healthier option that will keep you full for longer.
By avoiding processed foods and opting for healthier alternatives you can help get your body back into shape after a long break from exercising while also promoting general well-being in the long run.

Drink plenty of water

It is essential to drink plenty of water when getting back into shape after a long break. Water helps flush out toxins, carries nutrients to your cells, helps you maintain regularity, and even reduces fatigue and keeps you from becoming dehydrated while exercising.Aim to drink two to three liters (eight to 12 cups) of water per day. This is especially important if you are working out often as water is essential for muscle recovery and well-being. Make sure to consume plenty of fruits and vegetables as they contain high amounts of vitamins and minerals that are necessary for good health. Additionally, drinking herbal teas can be a great way to boost your energy levels throughout the day.


Exercise is one of the best ways to get back into shape after a long break. Not only does it help you to burn calories and improve your physical fitness, but it also helps to improve your mental health and overall wellbeing. Exercise can range from low-impact activities such as walking and yoga to more intense activities like running and weight-lifting. In this section, we’ll discuss the different types of exercise you can use to help you get back into shape.

Start with low-impact exercises

If your last workout was months or even years ago, it is important to begin gradually and ease back into a fitness routine. Starting too quickly may result in overexertion and lead to an injury. Incorporating low-impact exercises in your workouts can help you build strength and endurance, ease stress on your joints, and avoid risk of injury.

Low impact exercises are activities that don’t put extra strain on your body as you work out. Examples of these types of activities could include walking, cycling, tai chi, yoga, swimming or water aerobics. These will provide more gentle yet effective exercise for the muscles and joints so it’s possible for those who normally experience pain or injuries in their workouts to continue with them safely. Doing low impact exercises regularly can help restore fitness after a long break while minimizing risk of any lasting damage.

Additionally, warm-up stretches before starting a workout should be included in any activity routine – regardless of intensity level – to help reduce fatigue while also increasing muscle and joint flexibility over time. This helps get blood flowing in the muscles so they are better prepared to take on the challenge when the actual exercise follows the warm up sessions. For those resuming their usual workouts after an extended period away from physical activity should include stretches many times during their session but especially at its beginning as a precaution against injuries; even if they weren’t normally prone to them during regular routines in earlier years!

Incorporate strength training

Strength training plays an important role in physical health. It helps build muscle, improve balance and coordination, and boosts metabolism. When you’ve been off for a long time, it can be really hard to jump back into a regular exercise routine. Start with light resistance training using dumbbells, kettlebells, or a body weight circuit program before adding heavier weights. Aim to practice at least twice per week and focus on strength-based exercises such as squats, lunges, push ups, rows and planks. As you improve your strength and stamina with these moves, increase the intensity by adding heavier weights or performing the exercises quicker. This will help you build lean muscle mass without putting too much stress on your joints or muscles. With enough consistency, you’ll be back in great shape in no time!

Increase intensity over time

It is important to slowly build up intensity in your workouts after a long break. Doing too much too soon can not only cause physical discomfort, but it will also lead to frustration, fatigue, and even burnout. A general rule of thumb is to start out with a few days of light to moderate exercise and gradually increase the intensity every week or two.

Consider starting with low-impact activities like walking or yoga, and progressing to more vigorous activities such as jogging, biking, or weight lifting after you’ve built your confidence and endurance. Keeping a log of your workout intensity—such as distance, duration, type and amount of weight used—will help you properly track your progress and keep you motivated. Also be sure to give yourself the proper rest days between sessions so that your muscles can heal. Taking it slow will help ensure lasting success in regaining fitness levels after an extended absence from exercise.

Get Enough Sleep

Getting enough sleep is key when it comes to getting back into shape after a long break. Studies have shown that people who get enough sleep burn more calories and are more able to stay fit. Additionally, getting enough sleep helps to regulate hormones, which can help to succeed in weight-loss goals. Let’s look at why getting enough sleep is important and how to make sure you get enough.

Stick to a consistent sleep schedule

Having quality sleep is essential to staying in good physical and mental health. To ensure you get enough sleep, you should strive to stick to a consistent sleep schedule that provides you with adequate rest and relaxation. This means ensuring your bedtime, wake-up time, and amount of sleep remain the same from day to day — no matter how tempting it may be to stay up late or sleep in on weekends. Additionally, it is best to avoid taking long naps during the day as this can disrupt your regular sleep cycle.

Taking the time to wind down before bedtime increases your chances at getting a more restful night’s sleep. You can do this by reading a book, listening calming music, or engaging in gentle stretching exercises — whatever helps relax your body and mind. Other activities known for having calming benefits include practicing mindful breathing exercises or drinking herbal tea that has been proven effective for aiding good quality sleep like chamomile tea. Finally, make sure your bedroom is free of distractions like screens on all devices — this includes TV’s, phones and computer screens — as the blue light from these devices hinder proper shutting down of our brain signals for relaxation before sleeping.

Avoid screens before bed

Most electronic devices emit a blue light that disrupts the body’s natural ability to wind down for sleep. This is compounded further when individuals use their cell phones or computers just before going to bed. To help ensure adequate rest, it’s important to use technology in moderation, particularly in the hours leading up to bedtime. Besides decreasing device usage at night, you should also avoid watching television and browsing social media sites shortly before going to sleep.

Additionally, be careful about drinking caffeinated beverages late in the evening and keep your bedroom as dark as possible when you dress for bed. Even if these measures seem simple, they can still have an impact on your quality of sleep and overall health. Your brain needs time to disconnect from daily stressors and prepare itself for restful slumber. Having a consistent sleep routine helps give your system enough time to restore its energy reserves, setting you up for greater success during the next day’s activities.

Take Breaks

Taking breaks from your fitness routine is an important part of maintaining a healthy lifestyle. Taking a break can help your body heal and recover from rigorous physical activity and give you a chance to try something new. Taking a break can even help reset your fitness motivation and help you stay on track with your fitness goals. In this article, we’ll discuss the importance of taking breaks and how to get back into shape after a long break.

Take regular breaks throughout the day

It’s important to take regular breaks throughout the day when trying to get back into shape after a long break. Breaks give your body the chance to rest, relax and recharge so you can perform at your best when you get back to exercising. They also ensure you don’t become overly fatigued, which could potentially put you at risk for injury or even prevent you from achieving your desired fitness results.

Start off with short breaks of 10 minutes every couple of hours, then gradually increase the length of your breaks until you reach one hour per day. During your time off, focus on relaxing activities such as reading a book or taking a leisurely stroll outside in nature. This helps reduce stress levels and revitalize the body so that when it’s time to exercise again, you’ll feel energized and motivated.

Additionally, engaging in low-impact physical activities like stretching is also beneficial during daily breaks. This helps to improve flexibility while also getting the blood flowing around different parts of the body. Additionally, yoga asanas (poses) are great for providing an overall mind and body workout while still allowing sufficient rest between rounds of more intense activity.

Make sure to take one day off per week

When your body has been out of a training regimen for some time, it’s important to reintroduce it to the basics in a gradual and safe way. Taking a day of rest every week is an important element for rebuilding physical capability in an efficient, injury-preventive way.

Scheduling one full day off per week will help your body and mind restore the proper performance level, allowing it to start making progress again safely. This can be done by taking part in different activities such as leisurely walking or any other form of low-level activity which does not strain the muscles too much. Alternatively, you can opt-in for complete rest if you feel tired or soreness is present. That said, it’s essential to understand that your body needs this rest period to recompose itself before taking on difficult activities.

Having such breaks also increases motivation levels and reduces the risk of overtraining syndrome (OTS). OTS occurs when you train too hard or overdo exercise without adequate rest days incorporated into their routine. It can cause both physical and psychological symptoms including irritability, depression, anxiety, lack of motivation and exhaustion which can lead to further issues if not identified early on and addressed with appropriate measures.

In summary, taking one day off from training per week allows your body to actively recover from previous workouts while reducing injury risk and OTS symptoms . This gives you more opportunity to focus on developing greater strength endurance as part of your recovery process so that you’re able to set harder targets for yourself comfortably as time progresses.

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