2020 created many challenges for people to maintain their fitness programs and the start to 2021 hasn’t been much different. The mental and physical health benefits of a good fitness program can help us through even the most trying of times. In order for your fitness program to be consistent and effective, take these steps to get back in shape.

1. Answer the question, “Why did you stop exercising in the first place?” - Maybe it was because you got sick, or had to quarantine. Maybe your gym shut down, or had an injury. External factors contributed to a lot of people stopping exercise. But in normal times it can be related to a lack of interest in your exercise program, or lack of accountability. Internal factors like these need to be addressed to make sure your return to exercise is a success.

2. Start back easy - If you haven’t been exercising for awhile, don’t try to do what you were doing before you stopped. For example, if you ran 25 miles a week try running 5-10 miles a week. Taking these steps will reduce the risk of injury during your body’s ramp up phase.

3. Set short term goals - Often we start with the end goal in mind. This is a good thing, but it is important to set achievable intermediate goal. Success supports continued success.

4. Schedule for consistency - Make the time for you fitness program. Be realistic, but push yourself to have a consistent workout schedule. Make it one of the fundamental priorities of your day. Think you can’t fit in? Check out Mark Wahlberg’s fitness schedule (see picture)

5. Don’t compare yourself to your fittest self - Our fitness goals evolve as we get older. An athlete’s fitness regime changes when they retire from competition. The important thing is, does your fitness support the quality of life you want?

6. Be Accountable - Sometimes we need the extra support to help us push through to achieve our goals. It could be a work out partner, a trainer, family member or friend. Once your fitness program becomes something you crave and look forward to daily, the need for will power, will diminish. Your support system can help you get to this level.

7. Celebrate - Remember to treat yourself when you are making progress. Make sure your treat doesn’t negate your progress, but take time to acknowledge your success.

8. Don’t be Rigid with Your Program - Be prepared to adjust and modify your program if your current plan isn’t helping you meet your goal. Personal trainers are excellent at making appropriate modifications. Fitness programs aren’t always “one size fits all”. It is important to recognize a program that has stalled and make the modification in order to not lose interest.

Pritchette Physical Therapy offers Personal Trainers to help you start and meet your fitness goals. If you are dealing with pain or an injury or Physical Therapy Team can get you back on track. Have a Happy and Healthy 2021!