How to Get Back into Working Out After a Long Break

How To Ease Back Into Working Out

​Working out and maintaining strength is critical for reducing back pain and stress. When back and abdominal muscles are weak they cannot support the back properly. Back strengthening exercises help reinforce supportive muscles around the spine that prevent straining and increase range of motion. If you’ve been hibernating all winter (or even longer) here are some tips to get back on the fitness train!

Slow And Steady Wins The Race
The worst thing you can possibly do is jump straight into an advanced workout routine. This is an easy way to cause injury and delay your overall goals even further. Keep it short and sweet — the key is being active on a regular schedule. You don’t need to be a super athlete each day, especially if you're recovering from an injury. Go for a light jog even just twice per week and ramp it up from there over time. Be sure to listen to your body - pain is an indicator that you are pushing yourself too hard.

Warm-Up And Cool-Down: Non-Negotiable
A proper warm-up prepares your body for the increase in activity in a natural and healthy way. Stretching is also a must - it keeps you limber and strengthens the muscles to facilitate healthy recovery and avoid serious injury, especially if you’ve been sedentary for a long time. Check out some of our previous posts on effective stretches.

Just as warming up is important, so is cooling down. You will likely experience DOMS (delayed onset muscle soreness) on your fitness journey. This is completely normal and warming up/cooling down will help mitigate this from happening.

Don’t Lose Motivation
Set realistic goals for yourself. Start with small, easily attainable goals to keep yourself feeling accomplished and motivated. Motivation can wane if you start to feel discouraged or lazy. Take your gym bag to work and go straight to the gym instead of stopping by home. Make working out a part of your daily routine. The first few weeks will be difficult but once it becomes habit you will enjoy going even more.

Make Sure You’re Good-To-Go Before Starting
Ultimately, your chiropractor is the best resource you have when it comes to injury recovery. When it comes to my patients, I expedite the recovery process and constantly monitor and consult with them to make sure they’re properly prepared to continue the activities they love.

​Consult with your chiropractor to find out if you’re ready to get back into a rigorous workout routine, or get in touch today for an initial appointment!

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