If you’ve stopped exercising due to illness, injury, or any personal setback, these simple steps will help you get back to being fit.
Have you ever wondered if you'll ever get in shape again? Setbacks happen, whether it's an injury, a crunch time at work, or a hectic time with your family. This is what every overweight middle-aged person dreams of. All of us for one reason or another has let themselves go to the point were "getting back into shape" has made it to the top of the "to-do list". I've added a few lines to this Doctor's post, but she makes some good points. I have a couple of points that needs to be said, men especially will starting working out first before they do anything about their lifestyle. "I know how to get back into shape, I was a runner in school." But it's not the same when your middle thirties and weight 20 pounds more.
If this is your situation, then you want to start by changing your lifestyle. Change what your eating, all of it, the foods and the amount you eat. How many times a day you eat and than think about increasing your activity level. Which can mean anything from doing Yoga or Pilates to swimming. But changing the diet has to come first.
Whatever it was, you've fallen off the exercise wagon.
This happens to just about everyone. You can rebuild your stamina and come out of this healthier, stronger, and even a little wiser. You need to develop these three things:
1. A fitness goal. Sit down and figure out a goal you want to achieve. Do you want to run 1 mile, or 5? Swim two laps or 20? Climb every mountain, or maybe just that hilly sidewalk in your neighborhood? Write down your goal, and keep it in front of you. The refrigerator is a good place. So is your desk.
2. A fitness plan. Now figure out the small steps you're going to take to get to that goal. Look at how, where, and with whom you spend time, and start to make changes that allow you the time you need to get back in shape.
3. Fitness opportunities. If you've been injured and are on the road to recovery, find ways to exercise that begin to rebuild your strength and stamina. You might try elliptical or rowing machines, bicycling, dancing, swimming, or easy hiking. Maybe now is the time to start yoga or Pilates.
Focus on the Three M’s
Mind. Accept that you have hit an obstacle and you need to find a different path. See this as a chance to explore new approaches to self-care and fitness.
Muscles. Start slow. Sure, you were able to run 5 miles 2 years ago, but right now you can only run one. So run one, and know that you'll build up again. This is also a good time to think about strength training, since strong muscles, ligaments, and tendons help prevent injury. Aim to use weights twice a week, or shoot for 25 pushups, 100 sit-ups, or similar exercise to start.
Mouth. Remember, fitness isn't just about exercise. It's about your total health. Concentrate on other ways of nourishing your body. For example, make it a goal to eat more vegetables, cook more often at home, and bring healthy homemade lunches to work.
WebMD Magazine - Feature
Remember when you're trying to get back in shape, you have to start off slow. Your going to be prone to injuries and you weigh more now so you don't have the same amount of energy. Be sure to eat the right foods so you can rebuild and regain strength between workouts. If you take the time to do it right, in a few months you'll be back running 5 miles a day again.
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