Getting back into exercise or sport

Getting back into exercise or sport can feel daunting.

You may, for example, notice that:

you do not know what level is achievable;
you are afraid of pain or a relapse;
you get tired more quickly than you used to;
you are not fit enough;
you need a long time to recover after exertion;
you find it difficult to maintain a regular routine;
you compare yourself with others;
you lose motivation after a bad day;
if you do not know which activity is safe.

Sometimes you manage to exercise or do some sport one day but not the next. That can be confusing, but it’s often part of the process of getting back into shape.

Following complaints, illness, stress or a period of reduced physical activity, your fitness level may be lower. Your muscles, fitness and confidence will then need to readjust to physical exertion.

Pain or tiredness can also make you feel uncertain. You may not know whether to carry on or stop. This makes exercise a bit nerve-wracking.

Furthermore, setting your sights too high can get in the way. If you want to return to your previous level straight away, you’re more likely to be disappointed.

It helps to start small and regularly when taking up exercise or sport.

For example, you could:

start with short moments;
gradually increasing in time or distance;
choose an activity that you enjoy;
planning days off;
pay attention to recovery afterwards;
track your progress;
exercising together with someone who respects your pace;
wear suitable shoes and clothing.

Don’t just focus on performance. Starting afresh is already a step forward.

It is wise to seek help if you are unsure what is safe or if your symptoms keep returning after physical exertion. Guidance can also help if a fear of exercise is holding you back.

Please contact us if you experience chest pain, severe shortness of breath, fainting or sudden symptoms whilst exercising.

Together, we’ll look at how you can safely build up your walking or exercise routine. In doing so, we’ll take into account any symptoms, your fitness level, strength, balance, footwear and recovery.

A physiotherapist can help with a suitable structure. A podiatrist can offer advice on foot problems, shoes or gait. A lifestyle coach can help with motivation and perseverance. A occupational therapist can help you maintain your energy balance and fit exercise into your week.

Together, we are looking for a way of exercising that remains achievable and enjoyable.

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Getting back into exercise or sport

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