How to begin workout after 9 years of no workout?

Asked by: Mary Flannigan

Here’s How to Start Exercising Again After Some Time off

1. Start with something easy. …
2. Stick to the “five-minute rule” …
3. Remember how good it makes you feel. …
4. Schedule it. …
5. Prep the night before. …
6. Commit to a one-month challenge. …
7. Find an exercise buddy. …
8. Think outside the gym.

How do I start working out after 10 years?

How to start working out after a long break

1. Talk to your doctor before starting an exercise program. …
2. Find your current fitness level. …
3. Build your own workout routine. …
4. Choose the right workout clothes. …
5. Track your fitness progress. …
6. Take small steps to reaching your fitness goals. …
7. Stretch your muscles. …
8. Get a virtual fitness buddy.

How do I start working out after years of inactivity?

If you have been inactive for a long time, start with short sessions (10 to 15 minutes). Add five minutes to each session, increasing every two to four weeks. Gradually build up to being active at least 30 minutes a day for most days of the week. Drink plenty of fluids before, during, and after exercise.

How do I get in shape for not working out for years?

Also you could do body weight squats. Body weight squats are great for developing your lower body strength at the same time you're using your body weight see you can't get hurt.

How do I get back in shape after not working out for a long time?

Here, health and wellness experts provide five strategies that will get you back on track.

1. Find your motivation, then talk to a doctor.
2. Take your time getting back into a routine.
3. Don’t change everything at once.
4. Take a holistic approach to your workouts.
5. Redefine what exercise means.

Is it possible to get back in shape?

It’s always possible to reclaim your fitness and get back in shape, no matter how long it’s been since last exercised. You just have to be willing to start. Once you get going again, focus on setting attainable goals, easing back into your routine, practicing consistency, and enjoying the process.

Which exercise is best for beginners?

Sample Beginner Total Body Bodyweight Workout

• 25 jumping jacks.
• 15 bodyweight squats.
• 20-30 second plank.
• Walking lunges — 10 per side.
• 10 push-ups (on knees if you need to)
• 30 seconds running in place with high knees.
• 15 glute bridges.
• 30 seconds Russian twist.

How long does it take to recondition your body?

And if you exercise regularly, over time you will gain even more fitness benefits. “At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.

How do I start working out again at 50?

Here’s how you can begin introducing regular exercise into your life after 50.

1. Find your motivation. …
2. Keep it regular. …
3. Start slowly. …
4. Try out a variety of activities. …
5. You don’t have to go to the gym to workout. …
6. Incorporate some strength-training and flexibility exercises.

Can you build muscle at 55?

It’s never too late to build muscle and strength. You can build muscle no matter your age. A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 8–15 reps per set. Eat a healthy high-protein diet.

How do I start an exercise program at 60?

Here are some tips to create the right routine:

1. Alternate days. Switch back and forth between aerobic and strength exercises, working up to at least 30 minutes of exercise, five days each week.
2. Find activities you enjoy. …
3. Consider swimming. …
4. Strength train. …
5. Work on balance every day.