By Meg Stickl
Recently I chatted with a lovely 70-year old woman named Anne after she returned from a busy summer of travelling.
“Meg, I feel like I’m starting from scratch! I haven’t exercised in so long,” she laughed.
Within a few weeks, however, she was back into her rhythm, feeling stronger, sleeping better and having more energy than she had all summer.
What helped her get back into her routine?
On one hand, it was simple. On the other hand, it took commitment.
At the end of the summer, Anne reached out to us at AIM Fitness and booked a fitness assessment so we could reassess her strength, balance, mobility and overall fitness. She was ready to make changes, but she also realized she couldn’t expect to jump back into exercise at the same level as before. Like many people returning to exercise after a break, she needed to start at a slower pace and gradually build back up.
Following her assessment, Anne started working one-on-one with an AIM Fitness personal trainer.
She already knew something important about herself. Looking back over the years, she realized there was a pattern. She would get motivated, exercise consistently for a while and then life would get busy. Before long, her workouts slowly disappeared from her schedule.
Maybe you can relate.
This time, she decided to do things differently.
She knew she needed accountability. Having a trainer arrive at her door each week gave her a reason to show up, even on the days she didn’t feel like exercising. Just as importantly, she had a clear plan of exactly what exercises to do between sessions that would be safe, effective and tailored to her abilities.
Each week, Anne exercised once with her trainer and completed her “homework” another two days on her own.
Week by week, those small, consistent efforts added up. Not only did she become stronger physically, but something even more important happened: She became more confident in herself. She proved that she was capable of following through on a commitment to her health. And that’s something no number on a scale can measure.
Can you relate?
Falling out of a fitness routine happens to all of us. Life gets busy with commitments, vacations, outdoor activities, grandchildren and all the wonderful things that make summer so enjoyable. Sometimes we simply lose our routine. Other times, our motivation disappears.
The important thing to remember is this: You’re not starting over. You already know how to exercise. You’re simply getting back into the habit.
Step 1: Start Small
One of the biggest mistakes people make is trying to do too much too soon.
After taking several weeks or even several months away from exercise, it’s tempting to jump back into the same routine you were doing before. Unfortunately, that often leads to sore muscles, frustration or even injury.
Instead, think small.
Commit to just 10 or 15 minutes.
Go for a short walk around the neighbourhood.
Complete a few simple strength exercises at home.
Spend a few minutes stretching while you watch the evening news.
When you make the goal manageable, you’re much more likely to stick with it.
Remember, consistency always beats intensity.
Step 2: Plan It
One of Anne’s biggest lessons wasn’t learning new exercises, it was realizing she didn’t have to rely on motivation alone.
By scheduling a session with her trainer every week and having a plan for the two days she exercised independently, she no longer had to decide each day whether or not she would work out. It was already part of her schedule.
Many of us book doctor’s appointments, coffee dates, volunteer commitments and family dinners, but exercise is often the first thing we cancel.
Instead, treat your workout like any other important appointment.
Maybe it’s every Monday, Wednesday and Friday morning.
Maybe it’s a walk after dinner three evenings a week.
Whatever works for your schedule, write it down. The less you leave your workouts to chance, the more likely they are to happen.
Step 3: Make It Fun
If you dread your workout, you’re probably not going to continue doing it.
The good news is that exercise doesn’t have to mean spending hours in a gym.
Dance in your kitchen while making dinner.
Join a walking group.
Take a gentle yoga or strength class.
Follow along with an online exercise video from the comfort of your living room.
The best exercise is the one you’ll actually do.
Focus on Feeling Good
One thing I’ve noticed over the years is that the people who stick with exercise aren’t always motivated by the scale.
Instead, they’re motivated by how they feel.
They notice they’re sleeping better.
Their knees don’t ache as much when climbing stairs.
They can carry groceries more easily.
They have more energy to keep up with their grandchildren.
According to the Centers for Disease Control and Prevention (CDC), regular physical activity helps older adults improve balance and strength, reduce the risk of falls, better manage chronic conditions, improve brain health and maintain their independence as they age.
Those are powerful reasons to keep moving. As you get back into your routine this fall, focus on those everyday victories. They matter far more than any number on a scale.
So, if you’ve taken a break this summer, give yourself some grace.
You’re not back at the beginning.
You’re simply picking up where you left off, with a little more experience, a little more wisdom and another opportunity to take care of yourself.
You’ve got this!
In health and fitness,
Meg Stickl is a certified seniors’ fitness instructor and personal trainer,
and the founder of AIM Fitness – Activities in Motion. She helps adults
50+ build strength, confidence, and healthy habits so they can stay
active and independent. Meg also hosts Fit Over 50 with Meg on Rogers tv.
