3 Best Ways to Ease Back Into Exercising After a Break
It happens. One day, you were sticking to all your fitness goals, hitting the gym, and eating a balanced diet. A few months later, you’re sitting on the couch and trying to remember the last time you worked out. Maybe you got injured or even got sick. Or maybe life simply got in the way. Whatever the case, now, you’re so off track that you don’t even know how to get back into working out. In fact, the entire prospect just feels daunting. Don’t worry, we’ve all been there at least once in our lives! The good news is that our fitness journeys aren’t linear. You might deviate from the path a few times, and that’s okay! You can always get back into exercising again. However, how you resume your fitness routine is important. Jump in too quickly, and you run the risk of injuring yourself. Fortunately, in this episode of Senior Fitness with Meredith, we’re going to explore why breaks happen, how to ease back in with simple stretches and low-impact cardio, and why patience is key. You won’t want to miss this one!
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1. Start with stretches!
Stretching is important, especially after you’ve taken a hiatus from exercising. According to Harvard Health, a brief warm-up can get the blood flowing to your major muscle groups and loosen your joints. Stretching not only gets your blood pumping, but it can also reconnect your mind and body. It can also improve your flexibility, which is especially important if you’re doing something like pilates or yoga.
Why start with stretching?
- It wakes up stiff muscles and joints.
- It improves your circulation.
- It helps you mentally prepare by carving out time for yourself.
The best part? You don’t even need fancy equipment! All you need is yourself and a little space. Even a simple five-minute stretching routine can make a big difference. If you’re coming back from illness or injury, bed stretches or seated stretches are great starting points. And don’t just stretch before a workout routine. Make sure you stretch afterward, too! According to the Physical Therapy Zone, doing some post-workout stretches reduces the risk of pain and injury. Plus, it eliminates lactic acid, which (once again, according to the Physical Therapy Zone) is what makes our muscles ache!
2. Try out some low-impact cardio.
Let’s say, hypothetically, you’d never run a marathon before. So one day, you decide to get up off your couch and sign up for a 5K. Only, you end up doing the race without any training whatsoever. That sounds like a recipe for disaster, right? Well, the same logic applies to exercise after you’re coming out of a huge break! Don’t just immediately jump into the high-impact stuff, even if that’s what you were doing before your break. Try out some low-impact cardio first. Activities like brisk walking, cycling, using a seated step machine, or gentle aqua aerobics are excellent choices.
Why low-impact cardio?
- It’s gentle on your joints.
- It helps build endurance without overwhelming your body.
- It boosts your confidence by granting you small, manageable wins.
Start with shorter sessions (five to ten minutes) and gradually increase the duration as your body adjusts to exercise. Remember, there’s also a mental factor to working out. If you try to do too much, too soon, you might not only get an injury, but you could also get discouraged or frustrated. So, be kind to both your body and mind. Start with a little low-impact cardio. Let your muscles get reacquainted with those movements before you slowly increase the intensity and duration. Make sure you listen to your body during this process, too! Your muscles are smart and will tell you if you’re trying to do a little too much.
3. Reintroduce strength training…slowly.
Cardio is only one half of the exercise equation. Strength training is important, too! According to the Mayo Clinic, strength training can help you gain and maintain muscle mass, strengthen your bones, and boost your quality of life. But here’s the thing. After a break, your muscles probably aren’t as strong as they were before. In other words, you need to start light. Here’s how to do so safely:
- Choose lighter weights or resistance bands than you were using before your break.
- Focus on proper form and controlled movements rather than intensity.
- Pay attention to how your body feels and adjust accordingly.
Muscle atrophy happens quickly when we’re inactive, especially as we age. Yes, this is extremely discouraging, but it also makes it that much more important to do things properly. Starting light doesn’t mean you’ll stay there forever. It just means that you’ll have to be patient and consistent to rebuild your strength! Once again, per the Mayo Clinic: “Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise.” Click here to read the full article and find out more!
Easing back into exercise isn’t just about avoiding physical injuries. It’s also about developing a positive mindset that’ll keep you happy and motivated. Don’t view your break as some kind of failure or mistake that you can never come back from. With a little time and effort, you can gradually get back to your old body and routine. Stretching, low-impact cardio, and strength training are great “gateway drugs” back into the fitness world. Plus, they can also help you build a strong foundation that’ll lead to long-term success! Make sure to listen to your body and your mind. Slow progress is better than no progress at all. Don’t beat yourself up for taking a break or compare your current self to your past self. Take your time and be kind to yourself. Slow and steady wins the race, so celebrate every victory, no matter how small it may seem. Most importantly, stay consistent! Stick to your fitness goals, and you’ll be back to your old fitness level in no time.
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Originally published September 08, 2025
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