Our top tips for easing back into exercise!

What are the benefits of regular physical activity? 

Physical activity offers many benefits, promoting physical and mental well-being, improving sleep quality, enhancing quality of life, and boosting self-perception. When done in a group, it also strengthens social connections. 

Physical well-being and exercise 

Engaging in physical activity builds muscle strength and supports bone health during childhood and adolescence, while helping to preserve it in adulthood. Exercise slows the loss of bone density (osteoporosis) caused by aging. 

It improves flexibility, balance, and coordination, enabling seniors to maintain physical independence and reduce the risk of falls and fractures. 

Regular physical activity also strengthens heart and lung function and helps prevent weight gain. 

Studies show that exercising for three hours per week or engaging in three intense 20-minute sessions weekly can reduce the risk of premature death by 30%. 

Mental well-being and exercise 

Exercise helps reduce stress levels, improves self-esteem, regulates mood, and decreases anxiety. It is widely recognized as a protective factor for mental health at any age. 

Additionally, physical activity enhances sleep quality, reducing fatigue and daytime drowsiness. 

Social connections and exercise 

Exercising in groups fosters social integration. Whether with family, friends, or new acquaintances, it creates opportunities for meaningful connections and shared experiences. 

How can you ease back into exercise safely?

Start with a medical check-up 

Before starting an exercise routine, especially after the age of 40, it’s advisable to undergo a health assessment with your general practitioner. This may include a stress test to evaluate heart health and respiratory capacity. 

An osteopath can also identify areas of limited mobility that might cause pain or inflammation during exercise and recommend suitable movements or those to avoid. 

This evaluation ensures you can return to exercise confidently and safely. 

Ease into exercise gradually 

To prevent injury or loss of motivation, it’s best to take small steps. Begin with short, daily 20-minute sessions to gently engage your body. The key is consistency. 

Gradually increase the duration of your sessions as you feel ready. If you join a group fitness class, inform the instructor of your situation and wait 2–3 weeks before intensifying your participation. 

Maintain a balanced diet 

Nutrition plays a crucial role when resuming exercise. A heavy meal before a session can make you sluggish, while an overly light meal might cause fatigue or dizziness during exercise. 

Go for a balanced diet including fruits, vegetables, heart-healthy foods, proteins, and complex carbohydrates to support muscle recovery and energy levels. 

Listen to your body 

There are many types of physical activities, each suited to different ages, genders, physical conditions, and body types. The most important thing is to understand your body’s needs. 

Ask yourself: 

• Do you need to release stress, build strength, or lose weight? 
• Does running cause joint pain? 

Answering these questions can help you choose the right activity. 

Which activities are best for restarting exercise? 

If you’ve been inactive for a while, start with gentle activities like walking, swimming, or yoga. These exercises help build muscle strength, improve breathing, and boost endurance without risking injury. 

Setting realistic goals, such as exercising three times a week, allows you to gradually increase the duration, frequency, and intensity of your workouts. 

To maintain a long-term routine, pick an activity that motivates and excites you. Experiment with different options to find what you enjoy most. 

Consider joining group classes, a sports club, or finding workout partners to make the experience more enjoyable and engaging. 

Key takeaways

Getting back into exercise may seem daunting, but with the right precautions and a gradual approach, it can become a rewarding journey for both body and mind. 

The benefits of regular physical activity—better overall health, reduced stress, stronger social ties, and more—are undeniable.

The key is to respect your pace and personal needs. Whether it’s walking, swimming, or more dynamic activities, find what brings you joy and motivates you to stay consistent. 

Finally, always listen to your body and consult a healthcare professional if needed. With patience and regularity, exercise can become a powerful ally in achieving a healthier, more balanced life. 

So, are you ready to lace up your sneakers? 

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