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Returning to exercise after a long break

Build back up slowly toward 150 minutes a week without injury or giving up in week two.

22 items · 5 sections · fitness, health, sports

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Before you start (5)

  • See a doctor first after illness, surgery, pregnancy or with a heart condition
  • Also check if you have had chest pain or dizziness when active
  • Accept that you are starting lower than where you stopped
  • Check your shoes and kit are still good
  • Pick something you actually like

Set a plan (4)

  • Long-term target: 150 minutes of moderate activity a weekOr 75 minutes of vigorous activity, spread over 4-5 days or more.
  • Add strength work on 2 days a weekLegs, hips, back, abdomen, chest, shoulders and arms.
  • Book exact days and times in your calendar
  • Tell a friend, or train with one

Weeks 1-2 (4)

  • 3 sessions of 15-20 minutes at an easy paceYou should be able to talk in full sentences.
  • Use about half the weights or speed you used to manage
  • Warm up for 5 minutes and cool down for 5 minutes
  • Leave a rest day between hard sessions

Weeks 3-6 (4)

  • Add a little each week: time first, then effortSmall steps. Many people use about 10% a week as a rough guide.
  • Go to 3-4 sessions a week
  • Add one strength session, then a second
  • Sleep and eat well enough to recover

Listen to your body (5)

  • Mild soreness for a day or two is normal
  • Sharp or joint pain: stop and rest that area
  • Pain that lasts more than a week: see a doctor or physio
  • Chest pain, fainting or unusual breathlessness: stop and get medical help
  • Missed a week? Drop back a step instead of giving up

Written from www.nhs.uk

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