Getting Back into Exercise

January often provides renewed motivation to move your body. Perhaps you’ve taken a break from exercise – whether due to injury, illness, busy periods at work, or simply falling out of the habit – and now you’re ready to start again. The good news is that it’s never too late to start again, and your body is remarkably adaptable. The challenge is doing it in a way that’s sustainable, enjoyable, and doesn’t lead to burnout or injury.

One of the biggest barriers to getting back into exercise is the all-or-nothing mindset. There’s a tendency to compare yourself to your past fitness levels or to set overly ambitious goals that quickly become overwhelming. If you used to run 10k three times a week, the temptation is to jump straight back in. But fitness, like any skill, needs to be rebuilt gradually.

The benefits of regular physical activity are profound and extend far beyond weight loss or muscle tone. According to the NHS, physical activity can reduce the risk of major illnesses such as heart disease, stroke, type 2 diabetes, and cancer by up to 50%. It also lowers the risk of early death by up to 30%. Even modest amounts of movement – a brisk 10-minute walk, for example – have measurable health benefits.

Exercise is also one of the most effective interventions for mental health. Research published in the British Journal of Sports Medicine found that physical activity can be as effective as antidepressants for treating mild to moderate depression. Movement releases endorphins, reduces stress hormones like cortisol, and improves sleep quality. It also provides structure, a sense of achievement, and often opportunities for social connection.

For those returning to exercise after a break, the cognitive and emotional benefits can be just as motivating as the physical ones. Many people report feeling more energised, focused, and resilient when they’re regularly active.

The key to getting back into exercise is starting where you are, not where you were or where you wish you were. This means being honest about your current fitness level and building up slowly. The principle of progressive overload – gradually increasing the intensity, duration, or frequency of exercise – allows your body to adapt without overwhelming it.

If you’re completely new to exercise or returning after a long break, starting with something as simple as a daily 30-minute walk can be enough. Walking is low-impact, accessible, and can be easily incorporated into daily life. From there, you can gradually increase the duration or add in other forms of movement like swimming, cycling, or strength training.

It’s also important to listen to your body. Delayed-onset muscle soreness (DOMS) is normal when you’re starting out, but sharp pain, dizziness, or extreme fatigue are signs to ease off. If you have any underlying health conditions or concerns, speaking to your GP before starting a new exercise routine is a sensible precaution.

One of the most overlooked aspects of exercise is enjoyment. If you dread your workouts, you’re unlikely to stick with them. The best form of exercise is the one you’ll actually do consistently, whether that’s dancing, sports, yoga, or weightlifting.

Experimenting with different activities can help you find what resonates. Many leisure centres and gyms offer taster sessions or beginner classes in everything from yoga and Pilates to martial arts and climbing. Online platforms also provide countless options for home workouts, from high-intensity cardio to bodyweight strength exercises.

Social exercise can be particularly motivating. Joining a local walking group, signing up for a parkrun, or exercising with a friend adds accountability and makes the experience more enjoyable. The sense of community that comes with group activities can be just as valuable as the physical benefits.

Consistency matters more than intensity. Exercising for 20 minutes three times a week is far more valuable than an intense hour-long session followed by weeks of inactivity. Building exercise into your routine – treating it like a nonnegotiable appointment – helps it become a habit rather than something you do only when motivation strikes.

It’s also helpful to remove barriers. If getting to the gym feels like a hassle, try home workouts. If mornings don’t work, exercise in the evening. If childcare is an issue, look for parentand-child exercise classes or activities you can do while your children play. The easier you make it to move, the more likely you are to stick with it.

Finally, be patient with yourself. Fitness improves gradually, not overnight. There will be days when you don’t feel like exercising, and that’s okay. What matters is getting back to it the next day without guilt or self-criticism.

Getting back into exercise doesn’t have to mean gruelling workouts or rigid schedules. It’s about reconnecting with your body, finding movement that feels good, and building habits that support your long-term health. This January, give yourself permission to start small, be kind to yourself, and simply move.