How to Return to Exercise

Whether you’re a new mom, a Broadway performer, or a weekend warrior, here are some tips to help you get back into exercise when you’ve been feeling more like a coach potato:

1) Start small

When starting a new exercise program, you may be tempted to go all in. Jumping into a high-intensity exercise program after weeks or months of being sedentary can feel exciting and highly motivating, but you may be putting yourself at risk for injury. Instead, try starting with something that feels light-moderate in intensity (i.e., a brisk walk, bodyweight-only strength training, or pilates/yoga) and go from there. If your body responds and recovers well from this, feel free to ramp things up accordingly

2) Focus on the basics

The Canadian Activity Guidelines recommend adults get at least 150 minutes a week of moderate-vigorous aerobic activity, as well as muscle and bone strengthening activities at least 2 days/week. These are the basics. Stick to this recommendation and you will be on your way to improving your health!

3) Make a plan

Set a plan to help you achieve your fitness goals. You may want to schedule your workouts into your calendar, join an online program or app, or find an accountability buddy to keep each other on track.

4) Be kind to yourself

Starting a new exercise program is not an easy task. You may even feel some delayed onset muscle soreness after your first few workouts back. Rather than being hard on yourself for being “out of shape”, try thanking yourself for taking these first steps towards improving your health. Know that with each workout you are getting stronger.

P.S. If you’re a new mom looking to return to exercise safely and effectively, check out The Postnatal Return to Exercise Academy:

https://www.jennidiamondhealth.com/the-postnatal-academy

*Always check with your physician or primary care provider prior to starting a new exercise program