Returning to exercise? Our message is to take it slowly.

If you’re returning to exercise in the new year after a bit of a break, the best advice to take on board is to take it slowly and that something is better than nothing.

Try to help your body: you won’t be as fit as you were, and that’s OK. You can start with lifting less weight for less reps, jogging instead of running, exercise 2 days a week instead of 3–5 days or with just a 10 minute session instead of an hour; the main goal is just to get moving more and kick start your body into the routine that you might have been used to before you stopped.

We all have a tendency to overdo it initially, and then we end up with injuries or fatigue and lack of motivation, because the body takes time to recover and to get itself prepared for the extra activity and intensity that you would have been used to or are building back up to.

You can’t get back to being active without taking that first step, so just start. Then, as you get comfortable, try to work your way up by going at your own pace and listening to your body.

The best workout to start with:

Stretching is extremely important when you’re getting back into a fitness routine. A good start to your workout will be an efficient warm-up which includes dynamic stretches, and it is best to spend as much time as possible trying to slowly stretch and move all your different muscles that may have been inactive over the winter vacation.

Low-intensity workouts with plenty of different variations of controlled movements are a good way to reintroduce the body to activity. The duration of the workout should be done according to how your body feels, so allow yourself to stop whenever you feel your body has had enough.

A massive tip is that quality is always better than quantity, especially when you’re just getting back into fitness. So, take your time to focus on your form, on your breathing, and on your control of the movements. This is also essential because proper technique and form are important to avoid injuries.

When you are done exercising, finish with some more stretches. This, again, is best done slowly and for as long as possible, stretching as many different muscles as possible to help to start the recovery process. These stretches should be long holds with no bounce. Incorporate foam rolling into your fitness cool down too at the beginning and/or end of your workout, as this may help recovery.

After the workout:

Muscles that have not been accustomed to strenuous activity for some time may experience some form of soreness, which is usually going to be up to 24–72 hours after your exercise and will generally feel like your muscles are tight and achy.

When you take a day off, your body isn’t. It’s actually working very hard to repair and replenish itself after all the work you’ve put it through. So it is best to help your body to recover and prepare for the next session as much as possible: drink plenty of water, sleep well at night for a sensible amount of time and eat well. You’ve got to give your body the foods it needs to make the recovery happen; incorporate proteins, nutrients and vitamins as well as carbohydrates and healthy fats. Having a healthy balanced diet will support recovery and enhance subsequent exercise sessions for you.

Top motivation tips:

Find a friend who is also looking to get back into a regular routine or who is already active as together you can keep each other motivated.

Do some research and sign up to an event that might interest you: your first 5km run, your first swimathon or your next big race, as this will give you something to work towards.

Incorporating activity into your working day can also help. We’re offering Sussex staff 10 days of free Sussexsport membership when you sign up for our Commit to Go Far challenge this January. You can take part with colleagues by forming a team, or register individually. Our distance-based challenge will take you on a virtual route of Britain as you clock up ‘miles’ by completing various activities. We’ll be there to help support you on the journey too.

There’s lots of ways to stay motivated — let us know how we can help and how you progress this month!