By Kelsey Casselbury
If you want an explanation as to why it's so hard to get back to working out after a long eak from the gym, just turn to Newton's First Law of Physics: An object in motion stays in motion, while an object at rest stays at rest. When you're in the habit of exercising, it feels strange to miss a day. When you get out of the habit, though, it feels nearly impossible to pick it back up—but falling off the workout wagon isn't a death sentence for your fitness routine.
Remember Your ‘Why'
Few people work out regularly because they love it, but there are a few lucky ones who do it. However, everyone has a reason why they want to have a regular fitness routine. Even if you don’t love exercising, maybe you love the way you feel after. Perhaps it’s because your jeans are a bit too tight, or it’s because the doctor said that it would help with a recent pre-diabetes diagnosis. It could be so your kids grow up see working out as the norm. Whatever your ‘why’ is, keep it front and center as motivation to get back in the game.
Restart Slowly
In a perfect world, you would exercise vigorously for at least 30 minutes a day, five days a week. Let's face it, though—this is not a perfect world. Even if your eak was a short one, don't expect that you will come back to the same level. Research shows that even those who lifted weights regularly start to lose strength after a two- to three-week eak, and cardio endurance decreases after just a month off.
Pick up a Motto: No Zero Days
“No zero days” refers to the idea that you don't have to do everything, you just have to do something. If you can only manage five minutes of exercise, then you’ve avoided a zero day. (This can apply to other parts of your life, too, whether it’s cleaning or practicing a musical instrument). If this particular motto doesn’t work for you, there are plenty that might. υ
Give Yourself Positive Feedback
After your first workout after a eak, your thoughts are probably going to be negative: “That felt terrible.” “I am so out of shape.” “I should have never stopped.” Strike those thoughts and reverse them: “I finished, even though it was hard!” “I'm still strong enough to do a workout.” “I'm back at it; way to go, me!” You want to enter a self-sustaining loop of positive feedback, which will reinforce the rewarding feeling that you get when you exercise.
Set Yourself up for Success
You are your biggest obstacle. There are so many tiny habits you can get into that will help make it easier for you to exercise regularly. For example, make it a habit of going to sleep at a regular time (did you know that iPhone now offers “Bedtime” in its clock app, which helps regulate your sleep and includes a bedtime reminder each night) and focus on incorporating more protein and healthy carbs, such as whole grains, sweet potatoes, and fruit, into your daily diet. If you're tired or feel sluggish from a poor diet, you're much less likely to exercise. Finally, set out your clothes the night before—it seems like the most simplistic advice, but it's one less excuse you have to skip the gym.
