Looking to Get Back Into an Exercise Routine? Avoid Getting Derailed With These 9 Simple Steps.

After taking a ‘hiatus’ from regular exercise (for a good 15 years, truth be told), I decided this past Fall to get back into a routine of consistent physical activity.

There have been ups and downs. But in general, I’ve tamed the beast and I’m a ‘regular’ at staying active. I’m starting to see the fruits of my labor—more energy, fewer pounds on the scale, and a better attitude toward staying fit.

So, how did I develop a routine after years spent sitting at a desk the bulk of my time? Here are a few steps I took that worked for me:

Think Lifestyle Improvement (Not Lifestyle Change)

It seems as if every health guru on the planet preaches ‘lifestyle change’. Eat better. Stay more active. Meditate. Relax. Not to dismiss these proclamations, but the idea of a lifestyle change for many, particularly as we enter our older years, can be overwhelming and even a bit irritating. There’s this sense that we’ve had a lifestyle we should be ashamed of particularly if we’ve packed on a few pounds while raising kids, watch TV after dinner, order takeout a few times a week, or don’t get up from our desk to walk around every 30 minutes.

Instead of addressing a ‘dire need for personal change’, I told myself a more physically active life would improve on all the great things I already had going for me. ‘Improvement’ meant I could take baby steps, big leaps, or a combination of the two depending on the week. A bit of a mind game? Perhaps. But changing my mindset using a positive push toward improvement felt more achievable than the harsher, more negative, ‘change your lifestyle’ option.

Forget Instant Gratification

We live in an age of instant gratification, but becoming more physically active consistently is going to take time. Period. It’s a process. You need to get into a routine, find activities you enjoy, and get past the initial phase I call ‘physical suckiness’—that feeling of achiness and exhaustion after a class you struggled to complete with your self-esteem intact.

Your determination to become more active may be strong. But your body might be a bit weak. You might find yourself very weak and a lot less flexible than you expect. Your stamina will probably suck at first. But it will get better if you stick with it.

When I started, I was prepared to experience a few weeks of stiff muscles and other aches and pains. However, I also expected to see improvement with each day I spent at the gym or on a pickleball court. Not so. The old non-gray mare (I color my hair) just ain’t what she used to be! But she’s tons better than when she started the lifestyle improvement journey.

Define What Will Pass As An ‘Activity’

You’ll notice I didn’t say I was a regular at the gym. Instead, I said I am a regular at staying active. That’s because I made a conscious decision to look at all types of physical activity as an opportunity to improve my lifestyle. I wasn’t convinced I would be happy at the gym every day, but I did want to increase my activity level at least 5 days a week. Here’s what I used as my guidelines:

• Walking the dog down the street does not check off my ‘activity’ requirement for that day. Walking the dog to/from my home to the center of my town is 4 miles round-trip. That counts.

• Open pickleball sessions for 2 hours count. That’s because I know I’ll get a lot of playing time.

• Any exercise class, whether it be weightlifting, aerobic, or some combination counts.

• Talking a 2+ mile walk counts. Less is only a bonus and doesn’t count as a ‘check’ for the day.

• Taking a hike or walking a trail in a conservation area or park counts. That’s because, in my case, I have to drive to the location and that requires more planning and effort. The Trustees, a preservation and conservation nonprofit in Massachusetts offers some great options. Check out your state to see if there is a similar organization.

Try New and Different Activities

As a member of the local YMCA, I’m able to sign up for a range of classes each week, and I have access to a ton of exercise equipment and free weights. Signing up for a class requires a bit of planning because some are wildly popular and fill quickly.

Taste-test a few classes if you can. Check out your town’s recreation department to see what classes are available. If you’re not a member of a gym, see if you can get a guest pass for a day to decide if you want to join. Learn pickleball. Find a place where you can country line dance. Try yoga. Walk with a friend. Walk by yourself with a fun playlist, podcast, or audible book. Take a hike. Ride a bike. There are so many options. And many are free or low-cost.

Make it fun. It might sound basic but staying active only works if the activities you pick are ones you enjoy.

Stick to a Schedule

I found sticking to a schedule was as important as the activities. I started by taking a weight class on Monday and Friday, and a cardio class on Tuesday and Thursday. If I had to miss a class due to a conflict, I tried to add a long walk (at least 2 miles) with the dog on that day or a non-class day.

Don’t automatically say ‘yes’ to something that conflicts with the time of an exercise class or pickleball open session. Instead, try to book appointments during an open spot on your calendar. This holds with get-togethers too. You wouldn’t book coffee with a friend at the same time you had a doctor’s appointment already booked. Treat your gym class and exercise schedule as solid bookings on your calendar.

Avoid Injuries

As we age, it becomes much more important to stay injury-free than when we were young. A fractured bone or pulled muscle doesn’t heal as quickly as it used to. And, an injury can sabotage maintaining an active lifestyle while you recover. Avoid any activities that push you way beyond your abilities. You want to feel like you got a good workout but you don’t want to injure yourself. ‘No pain, no gain’ is bullshit.

Avoid High Levels of Frustration

Some classes may be beyond your ability level, at least when you start. Others you may never be able to take without injuring yourself. For example, I tried a TRX class thinking it would be fun. It turned out to be frustratingly hard and, in retrospect, a bad idea for me. I’ve had multiple abdominal surgeries that have left that area of my core weak. TRX over-taxed those muscles before they were ready. I spent a week praying I hadn’t ripped something previously sewn or stapled together. I was frustrated during class and frustrated at myself afterward for taking the class.

Don’t let frustration derail you. Adjust the class level, or try something new. There’s plenty out there to choose from. There’s a fun match for you just waiting to be found.

Slow and Steady Wins the Race!

Just like the story of the tortoise and the hare, I found it was more important to focus on consistency rather than spurts of activity here and there. My weekly routine included some form of activity at least 4 days a week, rather than ‘going for the gold medal’ a few times a week and having to recover the rest of the week because I had pushed my body way too hard.

I took weight classes with a group of women my age (give or take 10 years) and struggled to increase the weights by a few pounds for the first month. But I stuck with it and was surprised that in my second month, I was able to increase the weights much easier albeit in small increments.

Focus on the ‘long game’. Be a tortoise.

Today’s a Great Day

If you live long enough to enjoy more time for yourself (call it retirement, your later years, or whatever), be thankful for the life you’ve led and the choices you’ve made to get where you are today. Some people don’t get the opportunity to enjoy this stage of life. Be grateful.

With more time for yourself, consider the benefits of improving your lifestyle with more physical activity. Today’s a great day to start the process. What are you waiting for?