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  • Writer's pictureAngela Botha

Getting fit again after a long break-Tips and Best Exercises

Updated: Apr 1, 2023


Taking a break from exercise can happen for a variety of reasons, such as injury, illness, or simply a lack of time. But when it comes time to get back into it, the prospect of starting again can be overwhelming. Here are some tips and exercises to help you get back into shape after a long break.



  1. Start Slow: Ease into your exercise routine by starting with shorter and less intense workouts. This will help your body adjust to the demands of exercise and reduce the risk of injury.

  2. Focus on Form: Proper technique is crucial for preventing injury and getting the most out of your workout. Take the time to learn the correct form for each exercise, and consider working with a personal trainer or physiotherapist to ensure that you're performing them correctly.

  3. Include Cardio and Strength Training: A well-rounded exercise program should include both cardio and strength training. Cardio exercises, such as walking, cycling, or swimming, will help improve your cardiovascular fitness and endurance. Strength training exercises, such as weightlifting or bodyweight exercises, will help improve your muscle strength and tone.

  4. Gradually Increase Intensity: Once your body has adjusted to the demands of exercise, gradually increase the intensity of your workouts. This will help you continue to make progress and see improvements in your fitness.

  5. Incorporate Variety: Mixing up your workout routine will help keep things interesting and prevent boredom. Try different types of cardio and strength training exercises, and consider incorporating activities such as yoga or Pilates to add variety to your routine.

  6. Work with a physio: If you're dealing with any specific injuries or health issues, it's a good idea to work with a physiotherapist. They can help you create a customized exercise program that takes into account your unique needs and goals.

  7. Track your progress: Keep track of your progress by measuring your weight, body fat percentage and taking progress photos. This will help you stay motivated and see the progress you're making.

  8. Listen to your body: It's important to listen to your body and not push yourself too hard. If you're feeling tired or experiencing pain, take a break and rest.

  9. Have fun: Exercise should be enjoyable, so find activities that you enjoy and look forward to doing. Remember, the most important thing is to stay consistent and make exercise a regular part of your life.

The best exercises to start with when getting back into shape after a long break are bodyweight exercises such as squats, lunges, push-ups, and planks.



These exercises are functional, easy to perform and target multiple muscle groups. They are also easy to modify and progress, making them suitable for all fitness levels. As you progress, you can start adding resistance bands, weights, and machines.


It's important to remember that everyone's fitness journey is unique. You can't compare your progress to anyone else's, and it's not about perfection but about progress. Give yourself time and be kind to yourself and your body. And most importantly, don't push through pain, but get advice early.


We also offer 1 to 1 personal training and Pilates with a physio at our clinics in Henley and Reading. We also offer home concierge visits for those that cannot get to us within a 2 mile radius of our clinic.


Angela Botha

Clinical Director


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