Getting Back Into Shape After Time Off

I’ve heard from several women lately who want to start exercising again but don’t know how to begin. Some have been inactive for several months, some for years. Bladder leaks certainly make taking that first step more difficult. But there are other factors in play: time constraints, nagging injuries, fatigue, being pregnant, post-partum or menopausal. While our reasons for remaining inactive are as different as we are, one common concern is the fear of never being able to get back to the shape we were once in, whether that was in high school, college, pre-children, or even just last year.

I’ve been there myself. In my mid-forties, I was convinced I was seriously ill because I couldn’t complete a 10-mile bike ride without my heart pounding and my lungs heaving. Twenty years prior I had completed a 4200-mile cross-country bicycle tour, so why was I struggling so much to do something that had once been second nature? I insisted on getting a battery of tests only to be told that I was “just deconditioned”. How embarrassing!  I was indeed. 

So, how should you approach getting back in shape after you’ve been off for a while? Here are highlights from an NYT article that recently appeared in my news feed.  Excellent advice, and good timing for getting in shape this spring!

·       First, make it easy to win. Trying to radically change your behavior for a broad goal like getting in shape requires a level of motivation that can be hard to sustain. Instead, set measurable, bite-size goals, such as getting at least 10 minutes of exercise daily. It’s OK if you’re not matching what your peers are doing or even what you were able to achieve in the past. Pushing yourself too hard too fast will only make you more prone to exhaustion and injury and may lead you to stop working out.

·       You are more likely to repeat an activity you enjoy, so try picking up a sport you liked in high school. Pair your workout with a favorite podcast or TV hour.  Set limits on how much you exercise — at least in the beginning — so that you can meet and even exceed your goal. This will encourage you to keep going.

·       Schedule time for muscle building. Once you’re back into the swing of regular physical activity, start incorporating exercises to build muscle strength and flexibility. This will make it easier to do more strenuous activities and protect your joints from injury. To start, try bodyweight exercises like push-ups or squats at home or use weight machines at a gym. Most experts recommend doing three sets of eight to twelve reps for each exercise, focusing on your form. (If you can, consult a personal trainer to ensure you are using the proper form.) Then add one or two new exercises weekly until you’re working out all muscle groups — chest, back, shoulders, arms, abdominals, and legs — at least twice a week. 

·       No matter what kind of exercise routine you get into, you’ll need to work on cardiovascular endurance. Most people can start with low-impact activities like walking or even just taking the stairs at the office. To start, strive to extend how long you can do light cardio by a few minutes every couple of weeks. Your heart’s ability to pump blood, also known as its stroke volume, improves fairly quickly. In just the first 10 days of training, you could see about a 10 percent change in your stroke volume. That means you’ll soon be able to work out for longer. Later, you’ll want to build up to 150 minutes to 300 minutes of moderate-intensity aerobic activity every week to get the best benefits.

·       Plan backup workouts and celebrate achievements. Prepare for the things that have tripped up your fitness routine in the past. For example, if you skipped exercising because you didn’t have time to fit it into your day, consider setting reminders to work out three times during the day and plan to make at least one of those times. Or try exercising in short bursts.

·       If your inner critic says you should stop because you’re never going to see results, practice saying something like “I’ve got this. I’m already stronger than I was when I started.” Take pictures or do a monthly exercise assessment to measure your progress or ask yourself whether it feels easier to carry your groceries. Just remember that it can take time to notice outward changes.

·       Don’t rush yourself. You’re embarking on a lifestyle change. Adopt the philosophy that you’re going to try and keep improving your fitness for life.

We’d love to know how you’re approaching your fitness journey. Be sure to tag Prickly Pear Sports with your pictures on our Facebook or Instagram pages. Whatever you love to do, go out and go the distance with confidence. You’ve got this, and we’ve got you covered!

For the full NYT gift article, click here:

https://www.nytimes.com/2024/01/05/well/move/fitness-workout-new-year.html?ugrp=c&unlocked_article_code=1.hE0.ZH5F.-CLfLwoZEsaP&smid=url-share