Tips for Getting Back to Exercise Safely

There’s no doubt that getting back into shape after a long stay-at-home hiatus can be tough. But it’s worth it! Not only will you feel better physically, but you’ll also reap the mental benefits of increased endorphins and a sense of accomplishment. Plus, research shows that regular exercise reduces your risk of developing chronic diseases like heart disease, stroke, and diabetes. So how do you get started? Here are some tips for getting back to exercise safely.

Tips to Getting Back to Exercise Safely

In the spirit of getting back to a healthy routine, many people decide to start exercising again. But before you lace up your sneakers and hit the pavement, or do some stretching and flexing at home, there are a few things you should know about getting back into exercise safely. Here are some tips to help make sure your comeback is injury-free.

Start by gradually adding some light exercise to your routine.

If you’ve been inactive for a while, it’s important to start slow so your body can adjust. Don’t try to do too much too soon, or you’ll risk injuring yourself.

It is important to realize that your body needs time to adjust when you just get back exercising. We all need time to adapt to a new exercise routine, especially if we’ve stopped for a long time.

So start by adding a little light exercise to your daily routine. A few minutes of walking each day can help get your body moving again without putting too much stress on your system.

Build up your endurance gradually.

Just as you should not try to do too much too soon when starting to exercise again, you should also not expect to be able to run a marathon after a few weeks of light activity.

It takes time for our bodies to build up their endurance, so be patient and gradually add more strenuous activities to your routine. This will help prevent injury and ensure that you’re getting the most out of your exercise.

Don’t forget to stretch.

Make sure to stretch properly before and after each workout. This will help prevent muscle soreness and injuries. Stretching is key.

Research says that the muscle fibres become more elastic when one stretches, and the nerve cells that stimulate the muscle are activated. How is that beneficial? The more elasticity a muscle has, the less likely it is to become injured.

Wear the right clothes and shoes.

Wearing inappropriate clothing or shoes can lead to discomfort and injuries. For example, if you wear tight pants or shoes when exercising, your movements may be restricted, your circulation may be impeded, and you could end up with blisters, or worse, ankle sprains. So, make sure your clothes or shoes are comfortable to allow for unrestricted movement.

Choose the right shoes with good arch support for your activity. If you are going to be running, wear shoes that are designed for running. If you are going to be playing a sport, wear shoes that are designed for that sport.

Drink plenty of water before, during, and after exercise.

We can never stress enough how important water is. Not only does it help with digestion and flushing out toxins, but it’s also crucial for keeping our body cool during exercise.

Furthermore, dehydration is a common cause of muscle cramps and injuries, so be sure to drink plenty of water before, during, and after your workouts. So make sure always to have a bottle of water handy when you’re working out.

Be patient.

Be patient! Results don’t happen overnight - it takes time and dedication to get back into shape! But with hard work and commitment, you’ll be reaping the benefits in no time!

Listen to your body.

If something doesn’t feel right, stop what you’re doing. The body is a wonderful thing, and it will usually tell you when something isn’t right. When your back starts aching, take a break. When your legs feel tired, rest. If you’re feeling tired or sore, take a break until you feel better. Don’t push yourself too hard, or you could end up injured.

It’s essential to be aware of the dangers associated with getting back into exercise, but don’t let that prevent you from reaching your goals!

End each workout session on a positive note.

Don’t forget to congratulate yourself on completing a workout! A positive attitude will help keep you motivated to stick with your exercise routine.

Seek help from your primary care provider.

Seek help or advice from your primary care provider even before you go back to exercise. They can help you come up with a safe and effective plan that’s tailored to your individual needs.

Be safe when returning to exercise, especially if you have been inactive for a while! Follow these tips to gradually add exercise back into your routine and avoid any injuries. Drink plenty of fluids during and after your workouts, too!

Why Exercise?

Exercise is a great way to improve your overall health, both physically and mentally. Here are some of the health benefits associated with exercise, including:

Exercise strengthens the bones and muscles.

As we grow old, the bones become brittle and susceptible to fractures. Exercise can help reduce bone loss and increase bone density, which can help prevent fractures in the future.

Exercise also strengthens the muscles, which helps us stay mobile and independent as we age.

It improves cardiovascular health.

Regular exercise helps keep the heart healthy and reduces the risk of heart disease. It also helps improve blood pressure and cholesterol levels and lowers the risk of developing type 2 diabetes.

Exercise combats obesity and chronic diseases.

Obesity is a major health problem in the United States, and it increases our risk of developing chronic diseases such as back pains, heart disease, stroke, cancer, and diabetes. Exercise can help decrease our risk for these diseases.

It helps maintain a healthy weight.

When we exercise, our body burns calories. If we regularly burn more calories than we take in, we will lose weight. Exercise is a key component of any weight loss program.

Exercise improves sleep quality. 

Research indicates that exercise may help improve sleep quality by decreasing the time it takes to fall asleep, increasing the amount of deep sleep, and reducing daytime sleepiness.

Exercise relieves stress and anxiety.

Exercise releases chemicals called endorphins, which are hormones that have a calming effect on the brain. Exercise can help relieve stress, reduce anxiety, and improve moods.

Endurance exercise may protect the brain from age-related decline.

A growing body of research suggests that a regular endurance exercise can help protect the brain from age-related decline. It also suggests that regular exercise can help reduce the risk of developing Alzheimer’s disease or other forms of dementia.

Reducing the risk of developing chronic diseases 

Research indicates that a sedentary lifestyle is one of the leading risk factors for developing chronic diseases, including (and not limited to) heart disease, diabetes and stroke. Exercise can help reduce our risk for these diseases.

Exercise improves moods.

Exercise releases hormones called endorphins that have mood-boosting effects. Exercise can help reduce anxiety and stress and improve our overall mood.

Exercise is a beneficial part of a healthy lifestyle. It’s crucial for staying healthy and preventing chronic diseases. But it is also important for our mental health - exercise can help improve our moods and combat depression.

So, why not get started on your health and fitness journey today? You’ll be glad you did!

When to stop exercising?

It is important to know when to start exercising, but it is also crucial to know when to stop. So, when is it time to stop? Here are a few signs that it might be time to take a break from your workout routine:

If you feel pain or discomfort

If you feel any ache in your muscles or pain anywhere in your body, it’s time to stop. Pain is a sign that you’re pushing yourself too hard and may be at risk for injury.

If you feel dizzy or lightheaded

If you feel dizzy or lightheaded, it may be a sign that you’re not getting enough oxygen as the muscles consume oxygen during exercise. This can be dangerous, especially if you’re working out outdoors in the heat.

If you feel nauseous

If you feel nauseous or sick to your stomach, it may be a sign that you’re over-exercising. When this happens, it’s important to take a break and drink plenty of fluids.

If your body is telling you to stop

If your body is telling you that it’s time to stop, listen! It’s essential to pay attention to our bodies and what they’re telling us. If we’re feeling tired, sore, or sick, it’s probably time to take a break from our workouts.

If you feel overwhelmed

Exercise can be challenging, especially if you’re starting out. If you feel overwhelmed by the workout or by the thought of going to the gym, it might be time to take a break.

If your muscles are sore

Muscles often get sore after a tough workout. But if the soreness persists for more than two days, it might be time to back off on your exercise.

If you are having difficulty breathing

If you experience problems like difficulty breathing or shortness of breath, it’s a sign that you are working too hard and need to slow down.

When you are tired

You should always listen to your body and stop exercising if you feel pain, discomfort, or dizziness. If you have any health conditions, talk to your doctor before starting a new exercise program.

It is important to know when to start and stop exercising; always consult with your primary care provider if in doubt. They can help create a safe and effective workout plan that’s tailored to your specific needs.

Now that you know how to get back to exercise safely, it’s time to put these tips into action! Start with a light workout routine and gradually increase the intensity as your body adjusts. And remember to always listen to your body, especially when you’re just starting out. If you’re feeling tired or sore, take a break and don’t push yourself too hard. With a little patience and perseverance, you will be back in shape in no time!

How to become more fit besides exercise?

When starting a new fitness routine, one should consider other factors that can help improve our overall health.

Maintain a healthy diet

A healthy diet is a key to improving our fitness level. Eating nutritious foods helps our bodies recover after a workout and fuels our muscles for the next day. It is important to eat a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein.

Avoid processed foods.

Processed foods contain high unhealthy fats, sugars, and chemicals. So it is best to avoid these foods whenever possible and stick to whole, unprocessed foods.

Eat plenty of fruits and vegetables.

Fruits and vegetables are filled with vitamins, minerals, and antioxidants, which can help improve our health. Try to add a variety of fruits and vegetables to your diet to get the most benefit.

Make sure you’re getting enough protein.

Protein is an important macronutrient for building muscle and aiding in recovery. Make sure you’re getting enough protein from lean sources, such as chicken, fish, tofu, legumes, and nuts.

Get enough sleep

Getting enough sleep is also crucial for optimal health. When we don’t get enough rest, our body doesn’t have time to recover properly from the previous day’s workout. This can lead to overtraining and injuries. Aim to get at least seven hours of sleep per night to allow your body time to rejuvenate.

To read more about sleep, read our article on How to have a Restful and Deep Sleep to Remain Fit and Healthy.

Reduce stress levels.

When we’re stressed out, our bodies produce the hormone cortisol, which can interfere with our ability to lose weight or build muscle. It is important to find ways to reduce stress in our lives, such as meditation, yoga, or deep breathing exercises.

Stay hydrated.

Water is essential for our bodies and helps us stay hydrated during workouts. Make sure to drink plenty of fluids before, during, and after a workout. Sports drinks containing electrolytes are a good choice for endurance athletes.

Consider taking health supplements.

If you’re not getting the nutrients you need from food, consider taking health supplements. There are a variety of supplements on the market that can help improve our fitness level, including protein powders, multivitamins, and omega-3 fatty acids.

Here are some of the health supplements we have:

Applied Science Nutrition Total Omega 3 Fish Oil

Applied Science Nutrition Total Omega 3 Fish Oil is a great way to get your daily dose of fatty acids! The omega-3s found in this supplement are essential nutrients that play an important role in preventing and managing heart disease, as well as other health concerns. Not only are they beneficial for your heart, but omega-3s have also been shown to improve brain health, aid in weight loss, promote eye health, and keep your skin looking young and healthy. Getting all these benefits is easy--just take one liquid pill per day!

Applied Science Nutrition Greens Nutrition

If you’re looking for an easy and convenient way to supercharge your day, Applied Science Nutrition Greens is perfect for you. Just mix a scoop of this delicious and nutritious powder with water or juice, and you’ll get all the nutrients you need to support energy levels, healthy weight, and a strong immune system. With 11 nutrient-rich superfoods, Greens is the perfect way to start your day off right!

Hormone Support

Applied Science Nutrition has created a unique, 100% natural combination of ingredients to help balance hormones from the inside out. This product may not be found in your local grocery store, but together, these ingredients are like a hormone balancing task force. Each capsule contains key ingredients that work together to help support healthy hormone levels.

Immune Support

Are you looking to give your immune system a boost? Applied Science Nutrition has you covered with its Immune Support supplement. Packed full of antioxidants and nutrient dense herbs and vegetables, this supplement contains a powerful dose of vitamin C, vitamin E, and selenium – all sourced from natural, plant-based sources. So if you’re looking for an all-natural way to support your immune system, look no further than Applied Science Nutrition!


Let Applied Science Nutrition help you boost your immune system! With over 34,000 scientific references to back it up, Vitamin C is known as the “most important nutritional substance to maintain a strong immune system”. And we haven’t just stopped there – this supplement also packs in Vitamin E, which are commonly referred to as antioxidants in the human body. So don’t wait any longer; stock up on Applied Science Nutrition Immune Support today!

Keto-3 boost

Applied Science Nutrition Keto-3 Boost makes it easier to follow the keto diet by providing you with a source of ketones. These ketones help the body to get into ketosis faster, so you can start burning fat for energy. With this boost, you can stick to your diet and reach your goals.

Looking to help your body stay in ketosis? Keto-3 Boost is a premier supplement that combines Magnesium Beta Hydroxybutyrate, Calcium Beta Hydroxybutyrate, and Sodium Beta Hydroxybutyrate in a precise ratio to help trigger the use of fat as fuel. Just two easy to swallow capsules can provide you with support.


Looking to support your health as you age? ASN’s Multi Vitamin is specially formulated for men and women over 40! Our unique blend of vitamins and minerals helps to improve heart health, eye health, and immune function. Plus, it’s easy to take - just one pill per day! So why wait? Order your Multi Vitamin today!

Total Blood Support

Applied Science Nutrition Total Blood Support is an all natural supplement that helps optimize your body’s natural blood pressure support system. It’s a long term, safe and effective way to maintain healthy blood pressure levels, as well as enjoy ongoing cardiovascular support, energy and overall well-being.

Turmeric curcumin

Curcumin is the active compound in turmeric that has been shown to have powerful anti-inflammatory effects. Applied Science Nutrition’s Tumeric Curcumin supplement contains 500mg of curcumin extract per capsule, helping you to reap the benefits of this incredible root vegetable.

Applied Science Nutrition Tumeric Curcumin capsules give you the full benefits of curcumin by helping your body absorb it properly. Black pepper and other foods rich in healthy fats act as a pipeline, making sure you get the most out of this natural wonder.

Before taking any of these supplements, be sure to consult with your physician. Some ingredients may interact with certain medications you are taking. ASN supplements are not intended to treat or cure any disease or ailment. Always consult a physician before starting any new supplement regimen.

There are many ways to become more fit 

There are many ways to become more fit besides exercise. One way is to take supplements that can help improve your overall health. Some of these supplements include omega-3s, vitamin C, vitamin E, selenium, and ketones.

By making small changes to our diet and lifestyle, we can improve our overall health and fitness level. Exercise is an important part of any fitness routine, but it’s not the only factor that contributes to our overall well-being. By paying attention to our diet, sleep, and stress levels, we can create a healthy lifestyle that allows us to feel our best.

Get Back to Exercise Safely

Getting back into an exercise routine can be difficult, but it’s important to start slow and be patient. Building up your endurance gradually will help prevent injury and ensure that you’re getting the most out of your workout. Make sure to stretch properly before and after each workout, wear appropriate clothes and shoes, and drink plenty of water. And most importantly, listen to your body - if something doesn’t feel right, stop what you’re doing! Your primary care provider can help you come up with a safe and effective plan that’s tailored to your individual needs. Good luck!