I’ve written before about how exercise is like a drug, and now I’d like to explain why I say that. See, when you work out regularly and then stop for some period of time (like because you’re traveling), your body misses it. It misses the training effect that comes from pushing yourself harder than normal: increased strength, power, speed and endurance—all of which are important if you want to live longer or just feel better in general.

It’s natural to want to jump right back in.

You may feel the urge to “get back on the horse,” so to speak, and jump right into your usual routine. But it’s important to give yourself time to recover from injury or illness, as well as adjust to exercise again. You also need time for your body to build up muscle strength and endurance again—and you’ll probably find that it takes a little longer than usual!

Take some gentle walks outside during the first few weeks after getting back into exercise. Then slowly increase how long you walk each day until you’re doing 30 minutes at least three times per week (which is about 2 miles).

Don’t be afraid to consult with a trainer, doctor or physiotherapist.

You should also be sure to ask questions of your doctor or physical therapist. They can help you determine how much activity is safe for you, and they may have useful advice on how to ease back into exercise.

Some people find it helpful to consult with a personal trainer during this process. A good trainer can provide individualized guidance on how to gradually build up your endurance and strength safely, as well as offer tips on proper technique so that your muscles aren’t overstrained or injured as a result of pushing yourself too hard too soon.

Take your time and be patient.

It is important to be patient when returning to exercise. If you rush back into exercise too quickly or do too much, you may end up injuring yourself and then have a longer recovery period than is necessary.

Plus, it is important to listen to your body and not push yourself too hard during the first few weeks of returning to exercise after a break. You don’t want to set yourself up for failure by trying something that is too difficult or painful during this time frame.

Remember that consistency matters above all else.

Consistency is the most important thing. You will not see results if you only do it occasionally. You won’t get stronger if you only go to the gym once every two weeks, or if you spend all day Saturday working out but then don’t exercise for the rest of the week.

You may not be able to bench press more than 145lbs now, but if you keep working at it, eventually you’ll be able to lift 200lbs. It’s a matter of time and dedication—not how hard you worked during a single session; there’s no shame in having a lower weight limit on some lifts until your body gets used to them again!

Be realistic about how you feel and what you’re doing. Exercise should make you stronger, not hurt you more.

If you’ve been out of the exercise game for a while, your body might not be used to the exertion. Start with something small and do it every day. Exercise shouldn’t hurt—if it does, take a break and try again later.

Don’t rush into things or push yourself too hard in those first few days back at the gym. You’ll get stronger as time goes on, but for now, focus on doing things that are fun for you and helping your body relax into exercise again.

Track your progress in whatever way motivates you most personally.

Keeping track of your progress is an important part of staying motivated. There are many ways to do this, and what works for you will depend on your personality and the type of exercise that you are doing. Below are some suggestions:

• Take measurements (for example, weight, height, body fat percentage). This can help give a realistic picture of how your health is improving over time and can be beneficial if you have been previously inactive or overweight in order to motivate you to stay on track
• Take photos at regular intervals (before starting exercise program) so that you can see changes in muscle tone and definition
• Keep a log of workouts – if possible include details such as duration, intensity level etc

Make it a habit, not a chore.

It’s important to make exercise a part of your daily routine. It will be much easier to stick with your workout if you don’t have to think about it all the time, which is why it’s so helpful to make a habit out of working out. The more you do something, the less energy and willpower it takes for you to do that thing in the future.

You can start building habits by doing things like:

• Making sure there are clothes in your closet or drawers that feel good on your body and put you in a good mood when worn (this will help motivate you throughout the day)
• Making sure there’s healthy food available at home so that when hunger strikes, there are no excuses not to eat well (and exercise—which burns calories!)
• Setting aside time each day for workout clothes and gear so they’re just waiting for when they’re needed

Remember the body is always changing, even when it feels like it isn’t.

You might be surprised to learn that you’re not the same person you were before you stopped exercising. Your body is always changing, even when it feels like it isn’t. There are many factors that influence how your body looks and feels: genetics, diet, sleep habits, stress levels and more.

When you return to exercise after a long time away from it (or any new activity), it can be hard to know if what you’re doing is making a difference or if your body has already changed too much since the last time you exercised regularly. Here are some ways to tell if it’s time for a change in your routine:

It’s OK to take exercise slow and listen to your own needs and goals

• You don’t have to take exercise slow, but it’s OK if you do.
• You can ask for help and advice from a trainer or physiotherapist.
• You can ask your doctor for advice on the best exercises for your situation.
• You can ask a friend in the same situation as yourself for advice on how he or she is doing it, too!

Conclusion

Remember: you’re not alone. Exercise is about getting healthy and happy, but it can be hard for many reasons. If you feel like you need more help than a friend or family member can provide, then seek out other resources that can give it to you. There are plenty of options out there!