The Sports Archives – How To Get Fit When You Haven’t Worked Out In a While



So we all know that it’s important to do exercise on a regular basis. It’s good for your physical health, your heart and not to mention has been proven to do wonders for your mental health too. But sometimes life can get in the way and it can be weeks or even months since you’ve last gotten some exercise and worked up a sweat. Maybe it’s even been years and you’re overwhelmed with the prospect at starting your fitness journey again. There could be questions of how you can start your new exercise regime and get moving in a safe, enjoyable and most importantly sustainable way.  

The great think about sports and exercise is that there is something for everyone. No matter your age, gender or fitness level there’s guaranteed to be something that will be possible for you. It’s never too late to start improving your life. 

Here’s a list of a few things you can do to ease yourself into a new exercise regime and to have you feeling fit, healthy and great. 

How To Get Started 

One of the easiest, simple and cheap ways to get back into cardiovascular activity is by taking a walk. Try to aim to go faster than your regular strolling speed and to get your heart pumping. Aim for a speed where your breathing and heart rate are slightly elevated to moderate intensity. A daily brisk walk of between 10 and 20 minutes is a good starting point. Try to increase your walk by a few minutes daily to make sure that your body doesn’t get too used to the level of exercise. Eventually, you may feel ready to jog at a slow pace for a short burst of time or even cycle instead. 

If you’re looking for something more challenging feel free to visit your local gym. With a huge array of fitness classes and sports available you’re guaranteed to find something that takes your interest. Many gyms even offer personal training sessions now to help you get familiar with the machinery and help you with a plan to assist you with reaching your fitness goals. 

Be Aware and Be Safe

Before starting any new exercise routine its recommended that you consult your doctor first. They will usually sign off with a fit bill of health but if you have any niggles, in particular, a reason why you stopped exercising in the first place its always good to get it checked out first rather than to be sorry later on. 

Your physician will likely ask about any symptoms or pre-existing conditions such as cardiovascular disease. Breathing problems such as asthma or any family struggles with diabetes. They may also be interested in if you have any problems with your joints, muscles or bones. 

If your doctor does raise concerns don’t be disheartened. There are hundreds of people out there who suffer from ailments and your doctor may be able to suggest tweaks and changes that you can incorporate into your fitness lifestyle that will still allow you to achieve your exercise goals.

Setting Your Goals (and stick to them) 

It’s a great idea to have some achievable goals and milestones that you would like to reach when starting out with fitness. It will help you monitor your progress and keep you motivated. 

If you’re looking to get fit, tone up or lose weight, cardio is a great place to start. It gets your heart rate up and supercharges your metabolism. Low impact exercises such as swimming and pilates are great for a significant calorie burn. One hour swimming at a moderate pace can burn up to 800 calories alone. Group swimming classes like Aqua aerobics are a great way for you to socialise while still getting healthy. Ametuer swimming teams are popping up all over the country-  caps with your team logo on are a fun way to make sure you all feel a part of the team. 

If you’re more interested in getting strong and lean consider hitting the weight room. Get involved with lifting weights and working using resistance machines as well as your own body weight. Bodyweight only exercises like lunges, pushups and pull-ups are a great easy way to get started. 

For overall body fitness, it is recommended to incorporate them all for a balanced workout.


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