5 Tips for Getting Back into Sports, Avoiding Injuries, and Making Rapid Progress

As you embark on a sustainable return to physical activity, having a plan is essential. Here are 5 tips to ease your way back into the gym:

1. Establish a Truly Sustainable Routine Following a workout plan is great, but you need to stack the odds in your favor to stick with it. Create a routine that is both durable and adaptable. Plan your week to ensure you don’t miss any training sessions. Cultivate good habits that will become ingrained in your daily life, as consistency leads to progress. Take a moment during the weekend to schedule your workout sessions and relaxation moments. Your Google calendar can be your best ally.
2. Reevaluate Your Diet Your body needs to find a new balance. Whenever possible, consume whole, seasonal, local, and minimally processed foods. Opt for high-quality proteins to regenerate your body and rebuild muscles after exercise—consider organic eggs, fatty fish, lean meats, lentils, and tofu. Choose healthy fats such as rapeseed oil, olive oil, and avocados.
3. Self-Care Matters Prioritize self-care to enhance your overall well-being. Get adequate rest, manage stress, and listen to your body. Recovery is crucial for progress, so don’t neglect it.
4. Gradually Increase Workout Intensity As you regain your fitness level, progressively challenge yourself. Gradual increments in intensity prevent injuries and allow your body to adapt. Consult a fitness professional if needed.
5. Embrace Recovery Recovery is not an afterthought—it’s an integral part of your fitness journey. Prioritize sleep, incorporate stretching, and consider massage or foam rolling to aid muscle recovery.