Tips on bouncing back to working out after setbacks

A demanding job, family obligations, personal challenges, or a combination of factors may hinder one’s fitness progress, says founder of Trove Wellness and Fitness coach Juanita Khumalo.

Khumalo says getting back into exercising after a break can be a daunting task, however, fitness always offers a way back.

“Life can be a whirlwind of responsibilities, leaving our fitness routines in the dust, but setting realistic goals makes going back to working out exciting,” she says.

“Begin with short term, achievable goals considering your current fitness level. For instance, aim to complete 20-30 minutes of exercise three times a week, gradually increasing the duration and intensity as you progress.”

She further says returning to exercise after a break is an opportunity to renew your commitment to a healthier, more active lifestyle. 

“Choose activities you enjoy because exercise should be something you look forward to, not a chore.

“This could be dancing, running, skipping rope, hiking, swimming, or playing a sport. Find a workout partner as that will help with motivation and accountability.”

Khumalo adds that remembering why you started serves as a powerful anchor when rekindling your fitness journey amid demotivation.

“Life is unpredictable, so when unexpected events disrupt your workout plans, modify your routine as needed.

“Substitute an indoor workout for an outdoor one or squeeze in quick, high-intensity workouts during a busy day.

“Think back to the fundamental reasons that led you to begin this path, whether it’s a desire for a healthier life, increased self-confidence, or stress management.”

She shares that most people give up on exercising because they do not listen to their bodies.

She explains: “Your body is your best guide, pay close attention to how your body responds to exercise.

“If you experience discomfort or pain, it’s crucial to listen, scale back and seek professional guidance if necessary.

“Fitness should enhance your wellbeing, not compromise it. Over time, you’ll learn to distinguish between ‘good’ and ‘bad’ soreness.

She adds that rest days are important, because they allow your body to recover, repair muscle tissue, and reduce the risk of overuse injuries. 


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