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It’s the beginning of the year and the intention to exercise is on your mind, but making the effort to restart is hard. You know that once you start and make it a routine, everything will feel natural, but we all know that first effort and the soreness are tough!

But here’s the truth: you’re not starting from scratch, and it’s easier to rebuild than you think.

Here are some simple strategies to help you overcome these minor anxieties and get back to the regular exercise routine that you know will benefit you in the long term.

Put it in your diary and start

One of the easiest ways to restart is to schedule your exercise like an appointment. By putting it in your diary or calendar, you’re more likely to stick to it. This small commitment helps you mentally prepare, allocate the time, and gather everything you need to begin.

Often, it’s the thought of the effort that feels overwhelming. But once you get moving, usually within the first 10 minutes, your blood will start flowing, your muscles will warm up, and you’ll feel like you’re back in the groove.

By the end of your first workout, you will feel the endorphins kicking in again, and you will remember why exercise was part of your life in the first place. That sense of accomplishment will motivate you to keep going, and you’ll feel great knowing you’ve taken a positive step for your long-term wellbeing.

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You may not be at the same fitness level, but you won’t be that far off either

It’s natural to worry that a break from exercise means losing all your progress, but this is rarely the case.

While you may not be at the exact same fitness level, you’re probably only a small step behind where you left off. Once you get back into a regular routine, it won’t take long to regain your strength and stamina.

In addition, your body retains the memory of previous movements, and those neural pathways in your brain are still there. So instead of starting from scratch, you’ll simply be “re-firing” these pathways, which is much easier than learning them all over again.

Deadlift

Balance exercise with rest for best results

Restarting exercise does not mean a sprint of many hard exercise sessions in a row to get hard, fast results. This is a guaranteed road to failure. Why? Jumping into multiple intense workouts in a row to make up for lost time is a fast track to burnout, fatigue, or even injury. Instead, focus on a steady, sustainable approach.

Your body grows and adapts when you rest, not when you exercise. Exercise creates small tears in your muscles and builds new neural connections in your brain,  which all take time to repair and grow.

rest

Here’s a simple formula for success:

  • Aim for 2-3 workouts per week.
  • Allow at least 24 hours between sessions.
  • Prioritise good-quality sleep to aid recovery.

Rest gives your body a chance to grow from your exercise “stimulus” so that you can work harder next time and achieve even more gains in the long run.

Remember, steady and consistent always wins the race!

Do you have any questions?

Call us on (03) 9857 0644 or (07) 3505 1494 (Paddington)

Email us at admin@mdhealth.com.au

Check out our other blog posts here

Our clinical staff would be happy to have chat if you have any questions.

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