The holidays are over and you just realized that you haven’t exercised for several weeks. Even worse, your scale shows that all the delicious holiday foods you indulged in have added a few unwanted pounds. So, now what? Easy. Now is the time to be getting back into your workout routine. Our chiropractors at Chiropractic By Thriveology in Denver know exercise is important to keeping yourself healthy. We can work with you in an individualized program to help you with movement, function, and pain, but one of the best things you can do is start exercising again.
Here are some suggestions to help get you back in the after-holidays swing of things again.
Just Get Started
The most important thing is to just start. The holidays are over. You can’t take it back, but you can make the most of the present. Today’s a new day. Make a plan, get started, and stay committed. 2017 is your year to be your healthiest self.
If you want to change things up, find an activity that you enjoy and can give you a good workout. Go slow if needed so that you don’t hurt yourself. No matter who you are, exercise is important to keep your body healthy. You will feel better and have more energy the more fit you get. It’s not easy to do. You sometimes have to push yourself to keep going, but it’s worth it in the end.
Don’t leave your workout to chance, schedule it. If it’s iffy, chances are it’s the first thing you’ll drop when things get busy. If it’s on your calendar for a time and a day, you are more likely to see it as an expectation and complete your workout.
Once you begin your program, don’t stop. Find or make time in your week to work out regularly. Depending on your skills, age, and strength, you need to schedule time out of your week to consistently exercise. By staying active you can increase your stamina and improve your health.
If you haven’t exercised for a while, go slow and if you need help with motion and pain, come see us. We can develop a plan that will keep you healthy without injuries.
Prepare the Night Before
Sometimes you have to outsmart yourself. If you get your stuff ready the night before, you will have no excuse not to go. If you get in your car after work and your gym bag is packed and waiting for you, you are more likely to go right to the gym and start your workout.
Exercise with a Friend
Sometimes it helps if you have someone to workout with, like a friend or co-worker. Having someone to talk to and exercise with often increases motivation. Also, if you do it with someone else you are usually less likely to cancel and you may actually look forward to it more. So, find someone who is close to your skill level and set your workout times.
Give Yourself a Personal Challenge
Getting back into your workout routine can be jumpstarted by challenging yourself or your workout partner. Commit to your workout for 30 days and set a pattern for your workouts. At the end of your challenge period, you will have developed the habit of working out again and you will continue it.
Once you have a schedule, keep it by starting out with shorter workouts. If you can’t do the entire workout, do something. Go for a walk, ride a bike, but don’t skip exercising and being active at your assigned times. This will keep you on track and motivate you to increase your time as you progress.
Don’t try to start your routine where you left off before the holidays when you were at your highest level. You will want to start slowly and increase your workout until you are at your peak fitness again.
If you push yourself when your body is not ready, you will become sore and possibly not complete your next workout. You can also risk injuring yourself if you do too much too soon.
You should not overdo your cardio workout either. You generally lose your cardiovascular fitness faster than you lose your muscular strength. But cardiovascular fitness will return relatively soon once you start a regular fitness routine. Again, go slow and work up to a higher cardio level.
Getting back into your workout routine is all about being smart, keeping active, and staying committed.
Always Stretch Before a Workout
To help prevent injury your workout should begin with stretching. Even professional athletes stretch before vigorously exercising. Your muscles need to warm up with slow stretching activities. It’s important because an injury is usually the thing that will stop you from doing the activities you enjoy. Sometimes your injuries need chiropractic care.
Divide Your Workout
Sometimes it helps to set out smaller goals for your workout. You can feel more accomplished by completing sections of your routine. Divide your workout into 15-minute increments or by types of exercises. This helps some people stay motivated to continue to the next section. Sometimes even focusing on completing the activities or a number of reps can get you through a tough workout.
You should always listen to your body and if you are in real pain or your exhaustion is extreme, you should slow down or take a rest. You don’t want to overdo it. Your goal is to develop a plan that you can complete and push yourself to continue to improve.
It goes without saying that along with working out, you should make sure you are eating healthy foods, not smoking or drinking, and getting plenty of sleep. Getting fit and shedding pounds is a complete lifestyle change.
Getting back into your workout routine after a vacation, sickness, or one of life’s distraction is important. The old saying if you don’t use it, you lose it, is true. It helps to start a healthy workout routine as soon as possible, like today. An additional component to keeping your body strong and pain-free is chiropractic care at Chiropractic By Thriveology in Denver. We work with you to develop an individualized program that will support your best health.