A gentle guide for those getting back in the game
By D.J. Thatcher, RN, NRP
It’s been months — or even years — since you laced up your sneakers or hit the gym, you’re not alone. Life gets busy, routines slip and before you know it, you’re not moving as often or as well as you did, don’t like the look of the person in the mirror or you’re concerned about health and longevity.
The good news? Starting again doesn’t require diving into intense workouts or feeling overwhelmed. It’s about taking small, sustainable steps to rebuild your confidence, energy and strength. Here are some suggestions on how to ease back into fitness without burning out or getting discouraged.
Andrew and Anna Duffy, co-owners of DUFF — Duffy’s Ultimate Functional Fitness — in Mt. Pleasant, who both have multiple degrees and certifications in the fitness training world and a 13-year history of helping locals achieve their goals, say small steps can produce functional improvements.
Check In With Yourself Before You Begin
Before jumping into any routine, take a moment to assess where you are physically and mentally. If you have any health concerns, like joint pain, high blood pressure or a history of injuries, chat with your medical provider first. They can give you the green light or suggest modifications. Anna Duffy recommends getting some labs checked as a baseline, including hormone levels and other metabolic markers.
Once cleared, focus on setting realistic goals.
Start With Movement You Enjoy
The key to sticking with fitness is picking activities that don’t feel like punishment.
“Aim for walking three times a week to feel more energized during the day. Small wins build momentum,” Andrew Duffy said.
A good motivator is to track your daily steps with an app.
“Start at 2,000 steps a day and increase the amount by 500 steps a week,” Anna Duffy said.
Both instructors have studied the science behind the various heart rate zone recommendations for walking.
“The lower the heart rate stays, the more fat we burn, but it takes a longer time to lose weight. The higher the heart rate, the more our body relies on sugar for energy, and the less fat we burn,” Andrew Duffy said.
Anna Duffy notes that a good approach is to incorporate some HIIT (High Intensity Interval Training) elements into the walking routine.
Don’t let the term “intensity” alarm you.
“Aim for a 15-30 minute walk a few days a week. On two of those days, simply keep your heart rate steady while walking. On three of those days, intermix two minutes of walking with 10-to-30 seconds of fast walking/running/sprinting, whatever you can do, to create a spike in the heart rate and repeat a few times,” Anna Duffy said. “This routine creates an ‘afterburn effect’ in which the body continues to burn calories at a high rate even after the exercise ends.”
Andrew Duffy recommends not doing the same two-minute/30-second interval repeatedly, but to mix up the times to help train the body.
Build a Simple, Sustainable Routine
The goal is consistency, not intensity. Even ten to fifteen minutes a day adds up. Listen to your body: if something feels off, scale back. Progress comes from showing up, not pushing through pain. Consider a beginner yoga class or dancing to your favorite playlist at home. If you are recovering from an injury, swimming or gentle cycling can be joint-friendly options. Anna Duffy recommends bodyweight moves like squats, wall push-ups or sit-ups.
“In the morning, I suggest shaking your arms to wake up your mind, then drinking a large amount of water and eating something in the first hour after awakening,” she said. “Then do three rounds of 15 reps of something two to three days a week. As you get stronger, gradually increase time or reps.”
Andrew Duffy has another recommendation: make a habit to perform 25 squats in the morning and in the evening.
“This helps with movement and strength and also promotes lymphatic drainage to reduce swelling and inflammation,” he said.
Find Accountability to Stay Motivated
Going solo can be tough, so loop in a friend for walks or include your family. Andrew Duffy suggested a family fitness program that includes 12 year-olds and 62 year-olds.
“You can track steps of each person and change goals every month, as an example. Or challenge family members to perform 10 push-ups, squats or sit-ups every day, perhaps competing with each other,” he said.
Anna Duffy suggests performing the exercises while watching TV together and make people initial a calendar each day after exercising to keep it fun.
Hiring a personal trainer for a few sessions can help with form and personalized plans and is worth the investment if you’re serious about long-term success.
Focus on Recovery and Nutrition
Fitness isn’t just about exercise; it’s about how you fuel and rest your body. Prioritize sleep — seven to nine hours a night helps with muscle repair and energy levels. Eat balanced meals and follow metabolic health recommendations that can be easily found. Stay hydrated, too — dehydration can make you feel sluggish. Don’t forget rest days; that is when your body adapts and gets stronger and can help overcome soreness.
Track Your Progress and Celebrate Small Victories
Keeping a simple journal or using a fitness tracker can show your progress. Anna Duffy suggests the Dr. Tabata timer app, which takes you through various HIIT moves and tracks progress. Also, celebrate non-scale wins, like noticing your clothes fitting better, having more energy or sleeping better.
Make Fitness a Lifelong Habit
Be kind to yourself. Focus on showing up more often than not, and the results will follow. Make fitness a lifestyle by taking stairs instead of the elevator, parking farther away or doing bodyweight exercises during TV shows. Over time, these habits become second nature.
