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  • What do you notice?
  • What might be the reason for this?
  • What can you do yourself?
  • When is it advisable to seek help?
  • How Rondom can help
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Getting back into exercise or sport

Would you like to start exercising or playing sport again, but aren’t quite sure how to begin? Perhaps you’re worried that your symptoms might return or that you’re not fit enough. Or maybe you’ve tried to start before, but then had to take a long time to recover. That can be discouraging. Exercise and sport can help build up your fitness, strength, mood and confidence. But building these up requires a personalised approach. Starting too quickly can cause symptoms. Waiting too long can make the first step seem even bigger. It’s all about a manageable build-up that suits your body.

Getting back into walking or exercise
What do you notice?

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.

What might be the reason for this?

Related topics

  • Avoiding family visits or social engagements

    Do you find yourself cancelling family visits or social engagements more often than you’d actually like? Perhaps you look forward to an engagement at first, but on the day itself you find yourself dreading it. You wonder whether you’ll be able to cope, whether there’ll be enough rest, and whether others understand what you need. This can cause a great deal of stress. Social engagements often require more than just being present. You have to travel, talk, process sensory input, sometimes sit or stand for long periods, and then recover afterwards. This can be too much. Avoiding such situations may feel safe in the short term, but in the long run it can mean you miss out on social contact and enjoyment.

  • Cycling

Was this information helpful?

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.

What can you do yourself?

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.

When is it advisable to seek help?

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.

How Rondom can help

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.

Have you noticed that cycling isn’t as easy as it used to be? Perhaps you feel unsteady when getting on your bike, experience pain whilst cycling, or feel anxious in traffic. Cycling offers a great deal of freedom. You can go where you like, get some exercise outdoors and are less dependent on others. If cycling becomes more difficult, it can have a significant impact on your daily life. Cycling requires balance, strength, reaction time, situational awareness and confidence. The bike itself must also fit you properly. If any one of these things changes, cycling can become stressful or difficult.

  • Daring to go outside

    Do you find going outside a bit daunting? Perhaps you’re worried about falling, experiencing symptoms, losing your bearings or panicking. Or you may feel insecure because you’ve lost confidence in your body. Going outside may seem simple, but it can be a big step if you feel vulnerable. Being outdoors is important for exercise, social interaction, daylight and independence. If you’re less willing to go outside, your world can quickly become smaller. It’s important to take this seriously and see, step by step, what helps.

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