Getting back into exercise after years

You used to exercise a long time ago, and then life took over: studies, work, children, an injury or simply the habit of no longer moving. Starting again is possible. The main trap is not a lack of fitness, it is wanting to restart at your old level.

Forget your old level #

What you did ten years ago is not the right starting point. Your body, your schedule and your needs have changed. Comparing what you do today with your past is a source of discouragement. Restart as a beginner: that is exactly what you are, as far as the habit goes.

The momentum trap #

In the first few days, enthusiasm pushes you to do too much, then aches or tiredness arrive and the desire fades. To avoid this:

• Start smaller than you think necessary. Ten minutes is perfectly fine.
• Keep some margin: finish feeling you could have done a little more.
• Leave rest days between the first sessions.
• Increase only one thing at a time (the duration or how often), and only when the habit is stable.

What you already have #

You may have reference points: knowing how to position yourself, familiar movements, a liking for a particular discipline. That counts. It helps you find the movements again, provided you do not rush your body.

Choose a gentle way in #

Walking is an excellent airlock (see Walking: the best way to start exercising). You can then gently return to your former activity, in a lighter version. If you had stopped because of discomfort or pain, read Exercising with back pain and seek medical advice if needed.

Some normal discomforts, others to listen to #

A little stiffness or tiredness the next day is common and passes. However, sharp pain, chest discomfort, unusual breathlessness or dizziness are reasons to stop and seek medical advice.

When the momentum fades #

A break of a few days erases nothing. Restart at the smallest size, without “catching up”. To keep going over time, see Staying consistent through the first weeks.

The guidelines #

The WHO gives a reference of roughly 150 to 300 minutes of moderate activity a week plus strengthening on two days: it is a long-term horizon for the population, not a starting point. For a first step, read I’ve never exercised: where do I start?.

Find the whole subject on the Start exercising page and take the sedentary lifestyle quiz to see where you stand.

This information is general and does not replace medical advice. If you have a chronic condition, if you are pregnant, or if you feel chest pain, unusual breathlessness or dizziness when exerting yourself, get medical advice before increasing the effort.