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Okay so you Fell out of Habit, now what?
Now, you pick yourself up and try again. Falling out of routine is okay, as long as you don’t let it defeat you. It is widely known and well researched that your body thrives with exercise. So, what ones are best for starting up again? So what are the best ways how to get your motivation back? Let’s talk about it.
When starting to think about your work-out routine, set yourself realistic goals and make a plan around them. Think about what it is that you wish to achieve. If it is a health goal, a fitness goal, or even a bigger goal such as running a marathon etc. you need to start somewhere.
Map out a weekly routine. It is okay to start slow. Don’t expect too much from yourself at first, you might get disheartened, and it might bring you down. Instead focus on small weekly goals that you’re sure you can achieve. Make sure to not be comparing yourself to anyone, including yourself! Your past self might have been running every other day and hitting the gym the other days, but it’s okay to not go straight back to that! Take your time and let your body readjust.
Make sure to find out how to get your motivation back. By taking the steps to make a plan and set yourself little goals to make sure it doesn’t run out of speed!
Let’s begin with setting yourself a goal of doing 15 minutes of exercise twice a week. More importantly, start getting into a routine. Wake up at the same time every morning and prepare yourself breakfast. Make sure you’re getting enough sleep and water to prepare your body for the exercise. Stretch as often as you can and allow yourself to take breaks.
After this, you can slowly incorporate more days into your week for exercises and add different exercises such as running and yoga.
Before choosing your exercises, make sure you are stretching, warming up and cooling down after each set of exercises. Your muscles need to be warm to avoid injury or strain.
It is good to start with cardio-based exercises to get your heart pumping and your muscles loose.
Low impact jumping jacks are performed by simultaneously stepping your right foot out as you bring your arm above your head bent at a 45-degree angle. Return to the start and repeat on the other side. Go as fast as you feel comfortable while keeping perfect form.
The higher impact jumping jacks are done by standing up straight with your arms by your side. Jump out to both sides so your legs are shoulder width apart. As you do this, raise your arms above your head. Then jump back into the starting position. Go as fast as you can while keeping form.
Do these for one minute and repeat if you’re up to it!
Put your arms tucked by your side and jog in place. Start slow and keep a good form. Make sure your spine is straight and keep your head up.
Do this for one minute.
While standing in place, raise each of your knees up to a 45-degree angle. Do this with each leg at a time as you keep your back straight and your head up.
Do this for one minute.
Now that you have warmed up and your heart is pumping, let’s move on to some other exercises. Pick and choose these as you feel.
A squat is a staple when exercising. It stretches and grows your leg and bottom muscles. It also strengthens your core which makes everyday movements easier.
To do a chair squat, stand in front of a chair with your feet shoulder length apart. Holding your hips straight, tighten your core and bend at the knees, lower your bottom until it touches the chair, but do not sit down. As you do this, extend your arms out in front of you straight.
When getting up from the chair, push yourself up through the heels and stand up straight. The entire time keep your spine straight and your core engaged.
If starting with the squat is too much, try doing the bridge first. This exercise engages the same muscles but is a lot tamer.
Lay on your back with your knees bent and your feet flat on the floor. Your arms should run parallel to you and your palms are lying flat on the floor.
Push your rear up through your feet and squeeze your glutes. Your body should form a straight line from your knees to your shoulders.
Very slowly lower yourself back down to the ground. Try to repeat this as many times as possible, start with 10 times before taking a break.
Running is amazing for your health. When starting up again, it can seem daunting but remember that running is completely up to you! You set your pace and distance. If you do some stretches, exercises such as the ones above, and strength training for running will be a great cardio-based inclusion.
In order to succeed, you need to be well prepared. This includes getting yourself the right gear in place. Make sure you have the correct shoes for exercise and running shoes for when you wish to pick up running.
Most importantly, enjoy yourself! Let yourself grow into your routines and love it. Your body and mind will thank you for keeping it healthy and in check!