Three Steps to Getting Back into Health

If you’re someone who hasn’t been physically active for a while and is now thinking: “I need to get back into exercise, but where do I even start?”, then this blog is for you. Whether it’s due to a busy lifestyle, past injuries, or simply losing motivation, returning to physical activity can feel daunting. But don’t worry; I’ve broken it down into three simple steps to get you back on track without overwhelming yourself.

Step 1: Start Small and Listen to Your Body

When it comes to exercise, the biggest mistake people make is trying to jump straight back into what they used to do. They sign up for intense boot camps, run long distances, or lift weights that they could manage years ago, only to feel sore, frustrated, or even injured.

The key here is to start small. Think of your body as a machine that needs gentle coaxing back into motion. Start with activities that don’t put too much stress on your joints or muscles. Walking, light yoga, or even bodyweight exercises like squats and lunges are perfect places to begin. The goal is to move without causing strain. Listen to your body—if something feels too difficult or causes pain, dial it back a notch.

You’re not in a race; this is about building a sustainable routine that you can keep up in the long run. It’s perfectly okay to start with short 10 to 15-minute sessions. The most important part is consistency. Over time, you’ll be able to build up both the intensity and duration of your workouts as your body adapts.

Step 2: Focus on Building a Strong Foundation

Before diving into more demanding exercises, it’s essential to prepare your body for the challenges ahead. This is where focusing on mobility, stability, and strength comes into play. Think of your body as a system of joints and muscles working together, much like a well-oiled machine. If one part isn’t functioning well, the whole system struggles.

Start by working on your flexibility and joint mobility, particularly in areas like your ankles, hips, and shoulders. Simple stretching and mobility exercises can help improve your range of motion, making it easier to move efficiently. Alongside this, incorporate exercises that target smaller stabilising muscles, like your core and glutes. These muscles provide the stability your body needs to safely perform more intense movements.

You might have heard of prehab exercises—they’re essentially movements designed to strengthen the muscles that support your joints, helping to prevent injury as you gradually increase your activity levels. Spending time on this foundation-building phase will pay off immensely, setting you up for more challenging exercises later.

Step 3: Gradually Increase the Challenge

Once you’ve laid a solid foundation, it’s time to gradually push the boundaries of what your body can do. The emphasis here is on gradual. It’s tempting to dive headfirst into long cardio sessions or heavy weightlifting, but doing so can lead to setbacks.

Start by slowly increasing either the duration or intensity of your workouts, but not at the same time. For example, if you’ve been walking for 20 minutes, try extending it to 30 minutes before adding a light jog. Or, if you’re lifting weights, add a little extra weight only after you’ve mastered the movement with your current load. This gradual approach allows your body to adapt, strengthening your muscles, joints, and cardiovascular system over time.

Remember to mix up your routine to keep it interesting and to work different muscle groups. Incorporate a combination of strength training, cardio, and mobility work to keep your body balanced. And, of course, always include proper warm-ups and cool-downs to reduce the risk of injury and aid recovery.

In Summary

Getting back into health doesn’t have to be complicated or stressful. By starting small, building a strong foundation, and gradually increasing the challenge, you can ease your way back into an active lifestyle. The key is to be patient and listen to your body—it will tell you when it’s ready to progress.

If you’re unsure about where to start or need a bit more guidance, feel free to reach out! We are here to answer your questions and support you on this journey. If you’re local, we can set up a free 30-minute consultation (Discovery Visit) at the clinic to discuss your goals and create a plan tailored just for you.

To schedule a free phone consultation with one of our healthcare specialists, fill out this form: https://suffolkclinic.co.uk/phone-consultation/

If you’d prefer an in-person consultation, we also offer a free 30-minute Discovery Visit at our clinic. You can request your Discovery Visit here: https://suffolkclinic.co.uk/free-discovery-visit/

Thanks for reading,

Ari