How to Get Back into Exercise After A Break
Why Getting Back Into Exercise Feels So Hard
Life has a way of interrupting even our best intentions. Illness, travel, work deadlines, school holidays, burnout, travel or just feeling overwhelmed can cause exercise to quietly slip off the radar.
And when you're ready to start again, it can feel harder than expected.
You might feel unsure where to begin, worried about your fitness level, or frustrated that it feels like you’re starting over...again. If you’re in midlife, there’s often the added complexity of shifting hormones, energy dips or new priorities.
This blog unpacks why it’s so common to fall out of your exercise rhythm and how to ease your way back in without guilt, pressure or perfection. Whether you’ve been away for a few weeks or a few years, there’s a way forward that works for your body and your lifestyle now.
What Gets In The Way of Restarting Movement
Waiting for Life to Settle
One of the most common patterns I see? Waiting for the “right time.”
You know the one:
- “I’ll get back into exercise once school holidays are over…”
- “When work settles down…”
- “After I’ve had a few good nights of sleep…”
It makes sense...we want conditions to feel stable before we recommit. But the truth is, life rarely gives us a clean slate. There’s always something. Learning to move despite the chaos is what makes it sustainable.
The ‘All or Nothing’ Mindset
Another big barrier? Feeling like if we can’t do it “properly” or “consistently,” it’s not worth doing at all. But every bit of movement counts. 10 minutes is better than nothing. One walk this week is better than zero.
The people who stay active long-term aren’t perfect, they’re just willing to begin again, again.
Reframe Your Return: Progress, Not Perfection
Release the Guilt
It’s easy to get stuck beating ourselves up for letting habits slide. But guilt is a heavy motivator and it rarely leads to lasting change.
Instead of judging where you are now, focus on what you need. What kind of movement would feel good? What would help you feel more like yourself again?
Let it be about kindness, not punishment.
Your Body Remembers
You don’t need to start from scratch. The habits, strength and coordination you built before haven’t vanished, they’re just underused.
Your body knows how to come back. Sometimes it just needs permission to start gently. A walk, a swim, a few stretches. Let it be easy.
Shift from Routine to Rhythm
A rigid routine can feel like another thing to “get right.” And when life inevitably interrupts it, many of us give up altogether.
Instead, think rhythm.
A rhythm allows flexibility. It’s a flow you can return to no matter what’s happening. One week it might be early walks, another week it’s afternoon yoga or short bursts between meetings.
Planning a rhythm means:
-
Checking in weekly to see what’s realistic
-
Using anchors (e.g. after morning coffee or post-school drop-off or after lunch)
-
Honouring energy - some days will call for more, others less
-
Knowing what “counts” because 10 minutes does count
In my experience, the women who adopt a rhythm, rather than aiming for rigid routines, build far more consistency over time.
Tips to Build Confidence and Momentum
Start Where You Are
You don’t need to go back to what you were doing before. In fact, trying to jump straight into high-intensity training or long sessions often leads to burnout or injury.
Instead, choose one or two small actions you can do this week. A few suggestions:
-
10-minute stretch in the morning
-
A gentle walk with a podcast
-
Rejoining a class you used to enjoy
-
Booking one workout session into your calendar
Starting small helps build trust with yourself. And trust builds momentum.
Make It Enjoyable
We often forget that movement is allowed to be enjoyable! It doesn’t need to be a chore or something to grit your teeth through.
Think back to movement you’ve loved in the past - dance, Pilates, hiking, swimming, group classes. What could you try again? What would feel fun, light, and doable?
Enjoyment is the secret ingredient to consistency.
This Is Your Permission Slip to Begin Again
You don’t have to wait for things to settle. You don’t need to be in the right headspace, or have the perfect schedule, or even feel ready.
You can begin again today with whatever time, energy or capacity you have.
Movement is a way to reconnect with yourself, support your wellbeing and shift how you feel. Even small steps can lead to big changes over time.
If you're feeling stuck and want guidance to rebuild your habits in a way that fits your lifestyle, I’d love to support you.
Click here to contact me for a free chat to explore the possibilities: https://www.sharongleeson.com/contact
Further Reading:
For more blog posts: https://www.sharongleeson.com/blog