Lapses are normal

How do you prevent a lapse becoming a relapse?

A lapse becomes a relapse when one slip turns into a return to the old pattern, so the aim is to treat a slip as one slip. Going back to old habits after a change is common¹, so the goal isn't never to slip. It is to make carrying on easy.

Confidence is the factor most consistently linked with whether a lapse leads to relapse in physical activity². Feeling able to cope with problems is also linked with lower odds of missing exercise⁴. How you handle a tricky moment may shape what follows: coping well tends to build confidence and make a later relapse less likely, while coping that fails tends to lower it¹.

One practical step is to link a backup plan to a barrier you expect¹. Think of one thing likely to get in the way, such as a busy week or a tired day, and decide in advance what you will do instead. Keep it simple. Planning for every possible problem can be frustrating and can leave you with plans that never get finished⁵. One small backup plan is enough.

If you miss a session, treat it as one slip. Carry on with your next planned activity rather than starting over.

How do you get going again after missing sessions or stopping?

Restart small, and base it on what you can do now rather than what you used to do³. Begin at low intensity for about 10 minutes on the first day, and build up at a pace that feels safe and manageable³. Building up gradually makes changes more likely to become a lasting part of your lifestyle³.

• Change one thing at a time. Time is a good place to start: do a little more each day, building up to 30 minutes³.
• Do a little less than you think you can. Doing too much too soon is a common way to get injured³.
• Put it in the diary. Scheduling time and planning a few small tasks for the coming week helps prevent putting it off and last-minute cancellations³.
• Use short bouts. Five minutes of gardening, a walk to the shops or a mindful stretch can add up when you do a few through the day³.

Intending to be active doesn't always lead to action. Across the people analysed, 36% intended to be active and didn't follow through, and 42% intended to and did⁶. So a plan helps, and so does the reason behind it. Feeling capable and doing an activity for its own sake are both linked with taking part in exercise⁷. Choose activities you enjoy, or that matter to you for your health, how well you function and your quality of life⁷. Exercising mainly out of guilt, shame or pressure may come at some cost to your psychological health⁷.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio.

If a muscle or joint is sore, stop or ease off, and get advice from a doctor or other health professional if it persists or gets worse. Soreness a day or two after new activity is normal and fades over a few days.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.