How to get your fitness back on track after a break from exercise

There are always times in life when you won’t be able to train or exercise as often as you’d like, or perhaps you feel like your fitness goals have gone out the window over winter. We asked Carly Ryan from Exercise and Sports Science Australia what it takes to maintain fitness, and we share our top tips to get your training back on track.

What does it take to maintain fitness?

According to Carly, the good news is maintaining fitness requires less work than building it. So, if you've had a bit of a break from exercise, don’t fret. In fact, it’s important to integrate rest periods in-between workouts in order to give your muscles enough time to recover and rebuild.

Carly’s advice? “Aim for 2 sessions of resistance training to maintain strength, and accumulate 150 minutes plus of moderate physical activity each week. Try to set aside some time for some exercise sessions - even one session is better than nothing.”

"Try and maximise the amount of active movement in your day - take the stairs (even run them if possible!), do some active gardening or cleaning, park further away from the shops, play in the park - you are only limited by your imagination to be active.”

Any activity is better than none, so whatever your reason for pressing pause on your routine, try to make up for it in other ways.

How to get your fitness back on track after a break

Getting clear on your goals, and dedicating time each day to exercise can help cement your new-and-improved fitness plan. Here are a handful of ideas to get moving again.

1. Take it outside

Studies on ‘green fitness’, or getting active in nature have reported that some participants experienced higher levels of vitality, pleasure and self-esteem, and lower levels of tension, depression and fatigue after exercising outdoors.¹ Whether it’s a hike, bike ride, swim or tai chi, enjoy the benefits of physical activity with the added goodness of fresh air, natural light and nature.

The beauty of an outdoor workout is it’s usually only a few steps away! If you're looking for a new challenge, parkrun is a free weekly run, walk or jog - it's up to you. Everyone is welcome and there are no winners – just your own personal best. With over 400 locations around Australia, you can find your nearest parkrun here.

2. Walk your dog (or someone else’s!)

Pets can be excellent furry exercise buddies, and the health benefits are two-fold for you and your canine companion. A daily walk with your dog can improve your cardiovascular fitness, lower blood pressure, strengthen muscles and bones (built up by regular exercise) and decrease stress. Plus, a happy, tired dog = no more half-chewed running shoes! Check out your local council website for off-lead parks, beaches, and walking trails near you.

3. Create a fitness calendar

Blocking out time in your diary for physical activity is the easiest way to ensure life doesn’t get in the way of your exercise plans. Draw up a weekly schedule that sets out each training session or class you’re committing to, so they’re front-of-mind when you’re planning your day. Tracking your progress can be a great motivator too. Write down your goals, tick them off, and notice how your motivation and confidence grows.

4. Buddy up

If you’ve arranged to meet a friend for a walk, workout or exercise class, I’m sure you’d agree that you’re more likely to keep that commitment. Not wanting to ‘let the team down’ can be a great motivator, so use it to your advantage! Pair up with a family member, friend or pre-book a handful of sessions with a personal trainer to keep you accountable.

5. Self-care isn’t selfish

Making time for self-care isn’t selfish, in fact, it’s essential to better health. Getting away for a few days (or minutes!) can help you reconnect with yourself and refocus on your health goals. A weekly yoga class, practising mindfulness each night before bed, keeping a journal, or embarking on a weekend away may be just the ticket to spark that physical and mental reboot you’ve been craving this winter.