Super Simple Steps For Getting Back Into Shape After Years of Inactivity

It's been years since you've exercised, and getting back into shape is your top priority. But how do you even start?

I have been a fitness enthusiast since I was a teenager but over the years, there have been times where life got in the way and exercise took a back seat.  I am always surprised how quickly I can get out of the routine and it can be really hard to get back into it.   

By relying on fitness experts and testing different methods, I have discovered some super simple but effective tips  for getting back in shape after years of inactivity. Follow these tips and soon enough you'll be feeling strong and fit!

You are going to learn the best tips for getting back into shape, from regaining motivation, to setting consistency goals, to the importance of accountability partners and more.

After learning about all of the tips to get back into shape you are going to be super motivated when starting your exercise routine. 

This post is all about getting back into shape after years of inactivity.

How To Start Exercising After Years Of Inactivity - Start Small.

Getting back into shape after not exercising for a long time can be tough, but it's worth the effort. When you're getting back in shape, you'll find that starting is probably the hardest part. But it's important to remember that every step counts, even if it's a small one. So don't be discouraged if you can't do a full workout or run a mile right away. Just start by adding a little bit more activity to your day and gradually increase the intensity as you get stronger.

When I first started to get back into shape, I started with walking on the treadmill and adding short interval treadmill workouts to my routine.

Also, since I have a treadmill at my house on days when I was at home I committed to doing a short interval workout at least three times during the day. I would just hop on in the morning, afternoon, and evening and do a 10 minute workout. This was completely manageable to me and by the end of the day I had worked out on the treadmill for 30 minutes!

If this is something that sounds good to you, try some of these 10-minute interval treadmill workouts. They are beginner-level, fun, and have great playlists!

10 Minute Beginner Treadmill Workout With 90's Playlist

10 Minute Beginner Treadmill Workout With Country Playlist

If you have been inactive for many years, expect to feel some soreness the first couple of weeks as your body gets used to being active again. Start slowly and gradually increase the intensity and duration of your workouts as you get stronger. Don't be discouraged if you can't do a full workout or run a mile right away. Just start by adding a little bit more activity to your day and gradually increase the intensity as you get stronger.

The good news is that since you haven't been active in a long time, you will start to see changes quickly! Not only will your clothes start to fit better, you will start to see the health benefits of getting back into shape almost immediately. The benefits include:

Meet Yourself Where You Are

If you are out of shape, or just haven't exercised in a long time, it's important to tailor your workout to your fitness level. For example, if you haven't done any cardio for a while don't start off by trying to run for an hour.  

Instead, start off slow.  Try walking on the treadmill or doing short interval workouts at home!  Before you know it, you'll be adding more minutes and speed to your workout.  

When getting back into shape after years of inactivity, it's important to choose exercises that you like. This will make it easier to stick with your workout routine, and you'll be more likely to see results.

Some exercises that I like to do are walking on the treadmill, squats, lunges, and push-ups. These are all exercises that can easily be done at home with no equipment needed.

If you're not sure where to start, try going for a walk outside or doing some squats and lunges in your living room. Or, you can make a goal to increase your daily physical activity. Set a goal to walk 10,000 steps a day (increase that to 15,000 after you meet it a few weeks in a row).

You can also try my favorite way to increase daily physical activity (by a lot)  by using a treadmill desk. (Check out my article about losing weight with a treadmill desk here)

Create Consistency Goals

To get the most out of your workouts, it's important that you stick to them! Sticking to routines can be hard for many people who are just getting started with a fitness routine. However, getting in the habit of working out will pay off big time when you get back into great shape!

One of the most important things to getting back into shape is to be consistent. Often when people decide to get back into shape they make one of two mistakes:

They go too hard the first week. Their muscles are in shock from the sudden onset of exercise and the delayed onset muscle soreness (DOMS) is so severe that they can't walk or sit down. They rest their muscles and once they recover they give up (who wants to go through all that pain!)

Or, they start by doing something one day on week one, miss week two, do something week three, and are so inconsistent that they see no changes. When no changes happen in a month, they think this isn't working and give up!

Instead, the better approach is to be consistent. In the beginning, set a goal to work out a specific number of days each week. Three days a week is a good starting point.

Get a calendar. Mark which days you are going to work out on your calendar. Then buy some small stickers. Put the sticker on the calendar after your workout. It feels good to get that little visual reward on your calendar. Then at the end of the month, it's rewarding to see the stickers for the entire month showing you that you accomplished what you said you would.

Reward Yourself

You’ve been working hard on getting back into shape. If you have set consistency goals for yourself, then it's important to reward yourself when you meet those goals. If you set out to exercise three times a week and at the end of the month, you accomplished it, it is time to celebrate!! (You can set your reward system either on a weekly or monthly basis - whatever keeps you motivated)

If you are trying to lose weight, then it is best to choose non-food rewards: So here are some things you can do to reward yourself when you meet your goals:

Get an Accountability Partner

An accountability partner can be a great way to stay on track with your goals. They can help keep you motivated and on track, and can be a great support system. When choosing an accountability partner, it is important to find someone who you trust and who will be supportive. You should also be sure to set clear expectations with your partner about what you both expect from each other.

Consider choosing a friend who also wants to get back into shape. If you are both at similar fitness levels you can encourage each other and not feel intimidated. However, you have to be aware that if you both have been inactive for years there is the possibility that neither of you has established fitness routines and so don't hold each other to account.

Alternatively, you may choose a friend that is already fit. That is someone who likely has an established routine and will likely hold you to account if you try to make excuses not to show up. Also, it can be very inspirational to see someone who you know who is fit and in shape. If they achieved fitness, you can too!

You can also hire a personal trainer. I have done this several times and I highly recommend it. The trainer can set a routine that is suited to your fitness level. They will monitor your progress and increase the difficulty as you progress. Plus, it's awfully hard to not show up when you know the trainer is waiting for you. I typically will hire a trainer every couple of years for a 4-6 week program. I always see big improvements during this time!

You could also join a fitness challenge. For the past two and a half years I have been part of a Peloton workout team. We participate in 6-8 week challenges several times a year. The rewards are digital but we are very competitive! We are a team that works out 5 days a week. On Sundays, if you haven't completed your rides you get a nastygram from our team leader. Each team member earns points for the team and so I never want to be the one to lose our team points!

Decide Where You Will Workout

Much like deciding how many times a week you will workout, it is important to decide in advance where you will work out. That way when the time comes, there is no decision making just go and do it. If you are someone who likes to have a lot of variety in their workouts, then you may want to have different places that you can go to. This can be anything from your own home, to a local park, to the gym.

If you are someone who prefers to stick to a routine and has trouble getting out of the house, then having a designated place that is just for working out is key. This can be as simple as setting up some weights and a mat in your living room, or getting a treadmill for your basement.

Benefits of a home gym are that it is there in your house. You don't have to worry about how you look (which can be a little intimidating when starting a routine). You don't have to buy any special clothes. It's always available and you can work out any time of day. Or if you have a spare 10 minutes go do a quick workout!

Or, maybe the gym is better for you. In that case, it's important to find one that is close by and that has a variety of equipment. Some benefits of going to a gym are that there are lots of classes that can suit your interests. They have far more equipment than you can afford for a home gym. It's harder to talk yourself out of the workout. Once you are at the gym, you are kind of stuck you may as well workout!

Some people feel intimidated going to the gym, in the beginning, thinking that people will judge them. Remember, everyone starts somewhere. I have been in gyms for many years and while there may be some random jerk most people are super supportive and happy to see people working on their fitness. Also, when you show up regularly at a consistent time you see tend to see the same people. After a while, you get to know the other people who exercise at the same time as you. It becomes fun to see your "gym friends!"

Use Strength training To Build Muscle 

There are many strength training exercises that can help you get back into shape after years of inactivity. One of the most important things to remember when starting a strength training routine is to start slow. Don't try to do too much too soon. This can lead to injuries and will likely set you back in your progress.

Some of the best strength training exercises for beginners are bodyweight exercises. These exercises use your own body weight as resistance. This is a great way to start because you likely have all the equipment you need at home. Some examples of bodyweight exercises are squats, lunges, push-ups, and crunches.

If there is a type of strength training exercise that you don't like - don't do it! There are so many great exercises out there that there is no need to torture yourself with something you don't like. Also, you can always find an alternative exercise to work the same muscles.

For me, I hate burpees and plyo lunges - so I don't do them. Even when I work with trainers, I tell them at the beginning no burpees or plyo lunges and they build my routines without those exercises. This is your fitness journey and you shoudl choose exercise you enjoy!

Once you have been doing bodyweight exercises for a while, you can start adding in small weights. A great way to work on getting back into shape after years of inactivity is by doing a full bodyweight routine with an added set of light dumbbells.

To get the most out of your workouts, it's important that you stick to them! Sticking to routines can be hard for many people who are just getting started with a fitness routine. However, getting in the habit of working out will pay off big time when you get back into great shape!

Add Cardio Workouts For Extra Health Benefits 

Cardio workouts are important to your health for a variety of reasons. First and foremost, cardio workouts help to burn calories and excess body fat. This is important for maintaining a healthy weight and preventing diseases such as obesity and heart disease. Additionally, cardio workouts help to improve your overall cardiovascular health. This means that your heart will be able to pump blood more efficiently, which reduces your risk of heart attack and stroke. Finally, cardio workouts help to improve your mental health by releasing endorphins, which can boost your mood and relieve stress.

Cardio can be indoor or outdoor. Indoor cardio includes stationary biking, an elliptical machine, swimming, or interval training on a treadmill. Outdoor cardio includes running at a park, hiking, soccer, basketball, or tennis. Anything that raises your heart rate will work great. 

One of the most important things is to choose cardio that you enjoy. If you choose something that you don't like you are less likely to do it.

My favorite cardio exercises are short interval workouts on the treadmill or the Peloton bike. The Peloton is my main source of cardio exercise and I love it. If you are considering whether a Peloton bike is right for you, check out my article about the Peloton here.

Yoga poses that will help you get back into shape after years of inactivity

There are so many benefits to starting a yoga routine

When you are just starting to get back into shape yoga is great to add to your weekly routine on a rest day or to add an extra exercise day to your routine. It is a great low-impact activity that can help to stretch and strengthen sore muscles (which occur especially at the beginning of a new fitness regimen).

There are many yoga poses that can help you get back into shape after years of inactivity. One of the most important things to remember when starting a yoga routine is to start slow. Don't try to do too much too soon. This can lead to injuries and will likely set you back in your progress.

Some of the best yoga poses for beginners are basic poses that are easy to learn and don't require a lot of flexibility. Some examples of basic poses are the downward dog, cat-cow, child's pose, and mountain pose.

The Importance Of Including Stretching When Getting Back Into Shape

Stretching reduces the risk of injury and helps to improve flexibility. It also increases your range of motion, which means you'll be able to move more easily and with less pain. Stretching will keep you limber, youthful, strong, and healthy!

Conclusion

Getting back into shape after years of inactivity can be a challenge. Starting slow, being consistent, choosing exercises that you enjoy and having an accountability partner are all great strategies that will get you back in shape in no time!

This post was all about getting back into shape after years of inactivity.