How to Start Exercising Again After a Long Break: A Practical Guide

Getting back into exercise after a long break can feel overwhelming. Whether you’ve been sidelined by injury, illness, work, or simply life’s demands, restarting your fitness routine requires patience, planning, and the right mindset.

At Happy Pharmacy Online Pharmacy, we believe in promoting health and wellbeing beyond medication. That includes supporting you in building a more active lifestyle  safely and sustainably. This guide offers expert-backed tips to help you return to exercise, avoid injury, and boost your motivation one step at a time.

Why It’s Normal to Struggle With a Restart

Taking a break from physical activity happens to almost everyone. From pandemic disruptions to parenting or professional commitments, life can derail even the best intentions.

But here’s the good news: your body remembers movement. With the right approach, you can regain strength, flexibility, and endurance and possibly even surpass your previous fitness level.

Step-by-Step Guide: How to Start Exercising Again Safely

1. Start With a Health Check

Before restarting your workouts, especially after illness or injury, it’s wise to:

• Consult your GP or pharmacist, particularly if you have conditions like asthma, heart issues, diabetes, or arthritis.
• Review your medications, as some can affect your heart rate, hydration, or fatigue levels (e.g., beta-blockers or antidepressants).
• Check your BMI, blood pressure or cholesterol levels at home or through a local health service.

💡 At Happy Pharmacy, you can find at-home health check kits and speak with a pharmacist for personalised advice.

2. Set Realistic, Measurable Goals

One of the most common mistakes is doing too much, too soon.

Start by setting SMART goals:

• Specific – e.g., “I want to walk for 20 minutes, 4 days a week.”
• Measurable – Track progress with an app or journal.
• Achievable – Don’t expect to pick up where you left off.
• Relevant – Tie goals to your personal motivation (e.g., more energy, better sleep).
• Time-bound – Set a timeframe like 4 weeks and reassess.

3. Choose Activities You Enjoy

There’s no “one size fits all” when it comes to exercise. You’re far more likely to stick with a routine if it’s fun and rewarding. Consider:

• Walking or hiking – Great for all levels and accessible.
• Swimming – Low impact and excellent for joint health.
• Cycling – Outdoors or on a stationary bike.
• Group classes – Yoga, Pilates, spin or Zumba.
• Strength training – Bodyweight exercises or light dumbbells.

💡 Even gardening, dancing or playing with your kids count as movement!

4. Ease Into It – Follow the 10% Rule

To avoid injury or burnout, increase the duration or intensity of your workouts by no more than 10% per week. For example:

• If you walk 30 minutes one week, aim for 33 minutes the next.
• If you lift weights, increase by a small amount each week not every session.

5. Warm Up and Cool Down Every Time

After a long break, your muscles and joints need extra care. Each session should include:

• Warm-up (5–10 minutes) – Light cardio like brisk walking or dynamic stretches.
• Cool-down (5–10 minutes) – Slower movement and static stretching to reduce soreness and support recovery.

💡 Delayed Onset Muscle Soreness (DOMS) is normal in the first week or two. Gentle stretching, warm baths, and magnesium supplements may help.

6. Stay Hydrated and Fuel Your Body

Your body needs fuel to perform and recover:

• Stay hydrated especially in warmer climates or during cardio.
• Eat a balanced meal or snack with protein and complex carbs within 1–2 hours post-exercise.
• Consider supplements like vitamin D, magnesium, or protein powders if advised by your pharmacist or dietitian.

💡 Happy Phramacy offers a range of quality vitamins and nutritional supplements to support your wellness goals.

7. Track Your Progress — Not Perfection

It’s easy to feel discouraged if you’re not hitting targets right away. But fitness is a long-term journey, not a quick fix.

• Use a fitness tracker, notebook, or app to record your activity.
• Celebrate non-scale victories: better sleep, mood boosts, more energy.
• Don’t compare yourself to others focus on your own progress.

8. Prioritise Rest and Recovery

Rest days are essential for muscle repair and mental motivation. If you’re sore or exhausted, allow time to recover. Rest doesn’t mean being inactive go for a walk, stretch, or practise mindfulness.

Aim for:

• 2–3 days of rest or light activity per week
• 7–9 hours of quality sleep per night

💡 Try natural sleep aids or melatonin if jet lag or insomnia affects your recovery.

9. Stay Accountable and Motivated

Support makes all the difference when forming habits.

• Join a local class or online community.
• Find a workout buddy for walks or gym sessions.
• Share your goals with friends or family.

💡 Happy Pharmacy’s health blog and newsletter offer ongoing wellness advice and tips to keep you inspired.

10. Listen to Your Body

Your body will tell you when to push and when to pull back. Warning signs include:

• Sharp or persistent pain
• Dizziness or nausea during exercise
• Elevated heart rate at rest
• Extreme fatigue lasting more than 2 days

If you notice any of these, reduce intensity or consult your GP or pharmacist.

Common Challenges — and How to Overcome Them

"I'm too busy."

Try short 10–15 minute sessions. Three mini workouts are better than none.

"I’m embarrassed or self-conscious."

Start at home with YouTube workouts, walking, or using resistance bands.

"I’m afraid of injury."

Stick to low-impact exercises and follow a beginner plan. Ask your pharmacist for joint or muscle support if needed.

"I don’t see results."

Be patient. Health benefits like improved mood, better sleep, and reduced stress often appear before weight loss.

Supporting Your Restart With Products from Happy Pharmacy

At Happy Pharmacy, we’re more than just a pharmacy we’re your health and wellness partner. Here’s how we can help:

• Vitamins & Supplements – Magnesium, vitamin D, omega-3s
• Sports nutrition – Protein powders and electrolyte drinks
• Pain relief – Creams, gels, and over-the-counter painkillers for sore muscles
• Weight loss aids – Support your goals safely with pharmacist-approved options
• Sleep & energy products – Improve rest and boost daily energy

All products are UK-regulated and delivered discreetly to your door.

Final Thoughts: Start Small, Stay Consistent

The key to restarting exercise is to be kind to yourself. Don’t expect perfection just take the first step. Whether it’s a 10-minute walk, a light stretch, or a swim at your local leisure centre, each small action adds up to lasting change.

Let Happy Pharmacy support you in creating a healthier, more active version of yourself with expert advice and trusted products every step of the way.

Blog medically reviewed by : Nigel Howard, GPhC Registered Prescriber, 26 May 2025

References

1. NHS. (2023). How to get fit after 50. Retrieved from https://www.nhs.uk/live-well/exercise
2. Public Health England. (2022). Physical activity guidelines for adults. Retrieved from https://www.gov.uk/government/publications
3. British Heart Foundation. (2023). Exercise and heart health. Retrieved from https://www.bhf.org.uk
4. Arthritis UK. (2023). Getting active with arthritis. Retrieved from https://www.versusarthritis.org
5. Sport England. (2023). Join the Movement campaign. Retrieved from https://www.sportengland.org
6. NICE. (2022). Behaviour change: individual approaches. Retrieved from https://www.nice.org.uk