Starting exercise after a long break
After a long break, enthusiasm can lead to starting too hard, pain and giving up. This guide helps you build a gentle eight-week start in the spirit of the UKK Institute's physical activity recommendations.
You will need
- Good shoes and clothes for the weather
- A calendar or exercise app
- About 20–40 minutes 3 times a week
Steps
Assess your starting level
Think about how long you can walk briskly without getting out of breath. If you have heart disease, chest pain on exertion or another long-term illness, talk to a doctor or nurse first.
Start with walking
Add strength training
Increase gradually
Listen to your body
Find an activity you enjoy
Keep a record
Check your progress after eight weeks
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