Getting Back into Working Out: Wellness Tips, Ideas, and Exercises

When was the last time you experienced that unbeatable post-workout glow, the rush of endorphins, and the unmistakable boost in mood that comes from a great exercise session? If it feels like a distant memory, don’t worry—it’s much easier to get back into it than your mind might have you believe. In this post, we’ll explore some excellent tips, ideas, and techniques to help you effortlessly slide back into your workout routine. Let’s make fitness feel less like a chore and more like a joyful rediscovery of what your body can achieve. Get ready to feel good, look great, and boost your spirits as we dive into getting back into working out.

1. Setting and Achieving Fitness Goals

It might be tempting to set lofty goals like losing 10 pounds in a week, but realistic, achievable goals are the foundation of a sustainable fitness journey. However, fitness isn’t just about weight loss; it’s also about gaining strength, improving endurance, or enhancing overall well-being. Start by setting one significant, long-term goal that reflects what fitness means to you, whether it’s improving your stamina, mastering a new sport, or feeling more energetic and healthy.

fitness

Break this overarching goal down into smaller, manageable steps that guide you toward it. For example, if improving endurance is your target, you might aim to increase your running distance by 10% each week. Use tools like vision boards or Pinterest to visualize and track these goals. Seeing your aspirations laid out visually can be a powerful motivator, keeping you focused and excited about the progress you’re making towards your ultimate fitness targets.

2. Getting Back into Working Out: Exercises

Rediscovering the joy of physical activity means finding the right exercises that not only challenge you but also keep you engaged. Here’s a list of diverse workout options to help you get back into the groove:

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  • Walking: Start simple. Regular brisk walks in your neighborhood or local park can significantly boost your cardiovascular health and mood. It’s easy, enjoyable, and a perfect way to ease back into fitness.
  • Yoga: Great for flexibility, strength, and stress relief. Follow along with channels like Yoga With Adriene, which offers a variety of practices for all levels.
  • Pilates: Strengthen your core and improve your posture with Pilates. Check out Blogilates on YouTube for some fun and challenging routines that you can do from home.
  • HIIT (High-Intensity Interval Training): If you’re short on time but still want a rigorous workout, HIIT is your best bet. Channels like The Body Coach TV provide quick, powerful workouts that can be done in less than 20 minutes.
  • Strength Training: Incorporating some basic strength training exercises can help you build muscle and burn calories more efficiently. Fitness Blender on YouTube has a wide range of videos that cater to different strength levels.
  • Dance Fitness: Dance workouts can be a thrilling way to get your heart rate up. Try channels like The Fitness Marshall for high-energy dance routines that are sure to make you sweat and smile.

Each of these activities can be modified to fit your current fitness level and scaled up as you become more comfortable and capable.

3. How Mindfulness Can Help?

Embracing mindfulness during your workouts can transform the experience from a mere physical activity to a more enriching mind-body practice. Being present and mindful during each exercise helps you enjoy the process, making you more likely to stick with it long-term. Mindfulness allows you to connect with your body, noticing how it moves and how it feels, which can lead to more effective workouts and reduced risk of injury. This awareness also enhances your enjoyment, as you appreciate the capabilities of your body and the progress you’re making, turning each workout session into a moment of self-connection and personal growth.

4. Nutrition: Fueling Your Fitness Journey

While there are many perspectives on what the “right” nutrition should be, one universally agreed-upon principle is the value of whole, unprocessed foods. Whether you prefer a high-carb or low-carb diet, the key is to tune in to your body’s signals. Learn to recognize when you are full and listen to what your body needs without being too harsh on yourself. Include nutrient-rich foods like salmon, olive oil, nuts and seeds, and a variety of fruits and vegetables. Opt for gluten-free whole grains if they suit your dietary preferences. This balanced approach supports not just your physical health, but your overall well-being, allowing you to fuel your workouts effectively and sustainably.

5. Supplements: Vegan Protein or Animal Protein?

When it comes to choosing between vegan protein and animal protein, we don’t take sides. Each has its benefits, and the choice often depends on personal health goals, dietary restrictions, and ethical considerations. Vegan proteins derived from peas, hemp, and rice can be excellent alternatives for those avoiding animal products, offering robust amino acid profiles.

best way to get back into working out

Animal proteins, such as whey and casein, are well-known for their high biological value and muscle synthesis efficiency. Whichever you choose, the key is to ensure you’re getting adequate protein to support your fitness goals, recover properly, and maintain muscle mass. Listen to your body and consult with a nutritionist to tailor the best protein choice for your dietary needs.

6. Natural Pre-Workout Recipe Idea

For those looking for a natural alternative to store-bought pre-workouts, a homemade blend using beetroot powder can be a game-changer. Beetroots are rich in nitrates, which improve blood flow and increase oxygen delivery to muscles, enhancing athletic performance.

Energizing Beetroot Pre-Workout Drink:

  • 1 teaspoon of beetroot powder (for increased stamina and better blood flow)
  • 1 small apple (for natural sugars and additional energy)
  • A pinch of sea salt (to replenish electrolytes lost during exercise)
  • 1 teaspoon of honey (for taste and a quick energy boost)
  • 1 cup of cold water or coconut water (for hydration)

Mix all ingredients in a blender until smooth. Drink this about 30 minutes before your workout to feel a natural increase in energy and endurance. This drink not only boosts performance but also avoids the artificial ingredients often found in commercial pre-workouts.

7. Overcoming Challenges and Staying Motivated

Staying motivated and overcoming challenges are crucial elements of getting back into a workout routine. One common hurdle is the initial lack of enthusiasm you might feel. However, if you can push through the first two weeks, many people start to experience a shift—they begin to crave their workouts as the body and mind start to enjoy the endorphin boost and the visible progress.

best way to get back into working out

For example, it’s helpful to set small, manageable goals like “attend three gym sessions this week” or “take a 15-minute walk each morning.” Celebrating these small victories provides a sense of achievement and encourages you to keep going. Another strategy is to find a workout buddy or join a community that shares your fitness goals. This social support not only makes exercising more enjoyable but also adds a layer of accountability that can propel you forward during tough days.

8. Leveraging Technology to Enhance Your Fitness

Embrace the power of technology to take your fitness journey to the next level. Utilize smartwatches like the Apple Watch or Fitbit to track your physical activities, monitor heart rate, and even guide breathing exercises. Fitness apps like MyFitnessPal can help you monitor your diet, while Alo Moves offers guided sessions in yoga, meditation, and more, directly from your phone. These tools not only provide insights into your health metrics but also make it easier to stay motivated and informed about your progress.

9. Getting Back to Working Out: Weekly Plan

If you’re looking for a structured way to ease back into fitness, our weekly plan provides a balanced mix of activities to reignite your workout routine with variety and consistency. Here’s a simple guide to get you started:

  • Monday: Start the week with a 30-minute walk or jog to clear your mind and warm up your body.
  • Tuesday: Engage your core and improve flexibility with a Pilates session.
  • Wednesday: Rest day. Take this opportunity to do some light stretching or meditation to help your body recover.
  • Thursday: Hit the gym for a light strength training session. Focus on different muscle groups to build strength evenly.
  • Friday: Join a yoga class to enhance flexibility and reduce stress.
  • Saturday: Free choice! Go for a run, take a bike ride, or any other activity you enjoy.
  • Sunday: Active recovery day. Do a gentle workout like swimming or a leisurely walk in the park.

This schedule is just a framework. Feel free to adjust the intensity and duration to fit your current fitness level and personal goals. Each week, you can mix up the activities to keep your routine exciting and effective.

best way to get back into working out

10. Boost Motivation with New Workout Outfit

Sometimes, all you need to jump-start your motivation for fitness is a new workout outfit. Investing in a set of well-fitting, visually appealing workout clothes, like a chic sports bra and matching leggings or shorts, can make a significant difference. Wearing something new and stylish can boost your confidence and excitement about hitting the gym or the trail. It’s not just about looking good; it’s about feeling good and empowered to tackle your fitness goals with renewed vigor. Treat yourself to some new gear and watch your enthusiasm for working out soar!

best way to get back into working out

Conclusion: Embrace Your Fitness Journey

Congratulations on taking the first steps toward getting back into working out! Remember, the path to fitness is a personal journey that unfolds at your own pace. Embrace each workout as an opportunity to explore what your body can do and celebrate every small victory along the way. Stay patient, keep your goals in sight, and most importantly, enjoy the process. Your commitment to rediscovering your fitness path today lays the foundation for a healthier, happier tomorrow. Let’s get moving!

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Frequently Asked Questions

How can I find motivation to get back into working out?

To find motivation, set clear goals, create a vision board, find a workout buddy, reward yourself for progress, and focus on the benefits of exercising such as improved health, energy, and confidence.

What is the importance of planning my workout comeback?

Planning your comeback helps you stay organized, sets realistic goals, ensures consistency in your routine, and increases your chances of success by having a structured approach tailored to your fitness level and schedule.

How can I overcome challenges when getting back into working out?

Overcome challenges by starting slowly to avoid burnout, staying consistent even on tough days, seeking support from friends or a coach, adjusting your routine as needed, and celebrating small wins to stay motivated.

Why is nutrition and hydration important when returning to workouts?

Proper nutrition fuels your body for exercise, aids in muscle recovery and growth, boosts energy levels, and supports overall health. Hydration is crucial for performance and helps prevent fatigue and dehydration during workouts.

How do I track progress effectively while getting back into working out?

Track progress by keeping a workout journal or using fitness apps to monitor exercises, reps/sets, weights lifted, duration of workouts, measurements or weight changes. Regularly assess your progress to stay motivated and make necessary adjustments to reach your goals.