Starting again after time off

How do you restart after weeks or months off?

Restart from what you can comfortably do today, not from what you did before the break. Some physical activity is better than none. Start with small amounts and build up how often, how hard and how long you're active over time⁶.

Here is what a first week can look like:

• Keep the first day easy. Begin at a low intensity for about 10 minutes, and progress at a pace that feels safe and manageable¹.
• Or split it up. Try 5 minutes of activity several times a day, 5 to 6 days a week. You can then work up to 10 minutes a session, 3 times a day².
• Set the starting level low. If it's too high, you won't be able to keep it up every day⁷.
• Make exercises easier when you need to. Use fewer repetitions, smaller movements or gentler movement. Starting with one repetition is fine⁷.

Choose something you value or enjoy. Valuing the health benefits tends to get people started, while enjoyment is more linked to keeping going over the long term, so it helps to have both⁸. Activities can also be motivating in themselves when you pick a challenge you've chosen yourself⁸.

Should you start where you left off?

No. Start from what you can do now, at a low level. It's worth doing a little less than you think you can for the first few days, so you make a gentle start⁷. Be wary of too much, too fast, too soon¹.

There is a good reason for this. Time off costs strength, and the loss grows the longer the break. It tends to be larger for people over 65. For maximal force and power it is also larger in inactive people than in recreational athletes³. If you had been training for fewer than 24 weeks, strength gains tend to be lost when the break is longer than the training was⁹. For older adults with heart or metabolic risk factors, a break of one month was linked with improvement in some fitness measures, though three months lowered heart and lung fitness¹⁰.

So expect to feel weaker than before the break, especially after a longer one, and give yourself time to rebuild.

• Stay at your starting level for a few days. Then add a little time, or a few more repetitions⁷.
• Go for the long term. Steady progress matters more than rushing and having to start again⁷.

How do you stop a break becoming permanent?

Restart soon, and keep the plan small. A short, easy session this week is better than a big plan for next month.

• Set one specific, doable goal. Instead of "I will be more active", try "I will take a walk after lunch at least 2 days a week". A doable goal is a good way to form a new habit².
• Plan the when, where and how for tomorrow. Concrete plans for the next day helped middle-aged adults walk and be active more. The gains faded once the support ended, so if your plan starts to fade, make a new one rather than waiting to feel ready⁵.
• Build activity into your day. Schedule a daily walk, cycle to the shop, or walk to a colleague's office instead of sending an email⁵.
• Count the small amounts. Doing less than the recommended amount still brings benefits¹¹.

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.

Build up slowly, because doing too much too soon is a common way restarts end¹. Muscle soreness a day or so after new or harder exercise is normal and fades over a few days. If a muscle or joint is sore, ease off, and see a doctor or other health professional if it persists or gets worse. Exercise doesn't have to hurt to work, and pain during activity is a signal to stop or ease off.

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. Stop straight away, and don't wait to see if it passes. If you feel mild breathlessness or dizziness that passes, mention it to your doctor.