Tips on How to Get Back into Exercising If It's Been A While

older couple exercising with hula-hoops outside on the grass

The idea of getting back into exercise after a long hiatus can be daunting. But staying active is essential for maintaining good health, and it's especially important to stay active as we get older.

Maintaining physical activity can help prevent or delay many health problems that come with getting older. It can also help keep your muscles and joints strong and help relieve joint discomfort.

If it's been a while since you last exercised, here are some tips to help you get back into it safely and effectively.

  1. Start slowly.

It's important to start slowly and gradually build up your fitness levels. You don't want to start out trying to push yourself harder than you're physically capable. Starting slowly will help you avoid injuries and prevent you from getting discouraged.

Begin with low-intensity activities such as walking, swimming, or cycling and gradually build up how often or how much time you spend doing it.

  1. Set realistic goals.

Set achievable goals for yourself. Start with small goals such as walking for 10 minutes a day and gradually increase the duration and intensity of your exercise based on what you think is best for you.

This will help you stay focused and motivated.

  1. Listen to your body.

It's important to listen to your body and not push yourself too hard. If you experience any pain or discomfort, slow down or stop. Don't be afraid to take breaks or modify exercises to suit your abilities.

  1. Stay hydrated.

Drinking plenty of water is absolutely essential when exercising. Make sure you drink water before, during, and after exercise to avoid dehydration.

Dehydration can cause a buildup of uric acid in the body. But when you're drinking enough water, it can actually help to flush out uric acid and reduce uric acid buildup.

  1. Incorporate strength training.

For older adults, strength training is an essential component of any exercise program. It can help improve muscle strength, balance, and flexibility, reducing the risk of falls and injuries.

Consider using resistance bands or light weights to get started.

  1. Make it fun!

Finding activities that you enjoy such as dancing, gardening, or playing a sport is a simpler and easier way to get in some exercise. It will increase your chances of sticking with it if you do an exercise you enjoy.


Getting back into exercise can be challenging, but it's never too late to start. By following these tips and taking it slow, you can safely and effectively incorporate exercise into your daily routine, improving your health and wellbeing.

**Talk to your doctor before beginning any new exercise program.

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