Work, family, eating well, friends, health appointments, life admin, laundry… how the hell are we supposed to fit in a workout with all that going on in any given day? If you’ve felt too busy to fit it in, or an injury or illness has prevented you, this one’s for you. It is possible to get back on track.
“As the founder of fitness e-commerce brand LOBOCKI, I understand these struggles," says Michal Lobocki.
He's been doing weight training and martial arts for the past 20 years, with his share of motivation ups and downs. “I’ve faced my share of setbacks, from grappling with injuries to mental health struggles pulling me away from prioritising my health," he says.
We'll go through what might be holding you back and realistic strategies to return to fitness after a break.
Common barriers to returning to fitness
So what are the most common things getting in our way of fitness? You may have both physical and mental hurdles to master, says Lobocki.
“First, there’s your mindset, bringing self-doubt and insecurities, which triggers a lack of confidence. This inner struggle, compounded by the fear of judgement and the pressure to achieve lofty fitness goals, can leave you immobilised by anxiety.”
A small US survey found that the most common barriers to exercise were lack of energy (45%), lack of motivation (41%) and physical constraints (35%). Meanwhile, 1 in 3 Australians report not having enough time to exercise regularly.
Dr Angelo Sabag, exercise physiologist at University of Sydney reports that sometimes, feeling too busy to exercise can be about misplaced priorities.
“Consider how many minutes each day we devote to scrolling through social media or watching TV. While it's crucial to unwind and relax, incorporating two 15-minute walks – one in the morning and one in the afternoon – along with a few flights of stairs at work, can categorise you as physically active.”
If you’re experiencing illness or injury, you may want to exercise but you need a new routine or a confidence boost.
“Whether it's recovering from a previous injury, adjusting to postpartum changes, or dealing with newfound physical constraints, these obstacles often mean your fitness routine may not be the same as it used to be,” says Lobocki.
Acknowledging these challenges with self compassion might help you address them, he says.
Realistic strategies to get back into fitness
Set small, achievable goals
If weight loss is your goal, you might be setting yourself up for frustration and disappointment.
“Weight is a tricky metric because as you train, you may build muscle while burning fat, causing weight fluctuations that don't reflect your progress accurately," says Lobocki.
Your ratio of muscle to fat is the best indicator of overall health and fitness, not body weight, reports Healthline. But rather than worrying about the numbers, focus on starting a healthy new habit with a small, measurable and achievable goal.
“Whether it's lifting a certain weight, mastering a yoga pose or running a specific distance, these achievements provide tangible evidence of your progress and fuel your motivation to continue pushing forward,” adds Lobocki.
Motivation can get easier once exercise is an established part of your routine, too.
Embrace imperfection and persistence
You will have setbacks and you aren’t perfect, so don’t beat yourself up when things don’t go to plan.
“There will be days when you can't make it to the gym or attend a class, and times when your body feels stiff or fatigued. Instead of letting these obstacles derail your progress, view them as opportunities for rest,” he says.
It can take time to meet your goals and to form new habits.
Prioritise safety and variety
Concerned about an existing injury or getting an injury? Get a personal trainer or fitness instructor who can provide support and exercise modifications for your level, particularly if you have past injuries.
A physiotherapist can also help you get back into fitness with injuries. They can work out your areas of weakness and give you a tailored exercise program, and help you tell the difference between pain of injury and the discomfort of creaky muscles kicking into gear.
Mixing up your fitness activities can prevent you overdoing it and getting bored, says Lobocki.
"Your body may not be ready for certain fitness activities, so keep your new routine diverse. Walking, swimming, yoga, weight training – there are plenty of options for you to do solo or in groups to ease back into fitness.”
Question your barriers
If lack of time is what's holding you back, look at how you're spending leisure time (doom scrolling, anyone?) and start with short bursts of activity. Even "exercise snacks" of 5-10 minutes (say fast walking or running up a big set of stairs a few times), can have huge health benefits.
Exhausted all the time? Then the last thing you feel like doing is a workout. But exercise can actually boost your energy, helping you get through the day.
Adapt your fitness routine to your life
How do you fit exercise into your life? Don’t worry too much about what you think you should be doing, but find something that works for your schedule and lifestyle. That could be a lunch-break exercise class at a gym, joining the local football club, taking your dog for a walk, swimming laps at your local pool, strength training at home, regular kitchen dance breaks or cycling with your kids. Aim to be consistent with whatever you choose.
“It’s important to find what works for you. Not everyone has the motivation or availability to wake up at 5am for a bootcamp class, and that's perfectly okay. Whether you have children, work irregular shifts or face a long commute, the key is to identify pockets of time where you can realistically fit in 30 to 60 minutes of exercise per week. Starting with once or twice a week is a great way to begin," adds Lobocki.
Better Health backs this up, saying "The best sort of physical activity is the one you enjoy because that is the one that you will maintain."
“Reviving a fitness routine often means confronting both physical and mental barriers, but there are simple and realistic strategies to overcome them. Regardless of your circumstances, you possess the ability to reignite your fitness journey and cultivate a healthier lifestyle,” says Lobocki.
Need more motivation? Here are six strategies to smash your fitness goals.
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