Sometimes Taking a Break From Exercise is the Best Thing You Can Do For Your Health

Last year I didn't work out at all. Yep, you read that right: Nada. Not even once. Not even a cheeky plank or a little knee push-up, for fun, during the MasterChef ad-breaks.

I moved countries; I went back to university; every week I commuted between islands; some 'difficult' (read: waste of time) inter-personal woes took over; and then there was that pandemic thing… You know, there were reasons. Starting my exercise journey again just felt like too much.

But this year, something changed.

Right from the beginning of 2021, I knew I was ready. I wanted to shake it all off and work toward becoming my best self again. A sizable part of that meant getting fit.

And so far, I've worked out for 100 of the last 115 days.

Here's what I learned and how you can apply it too.

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Habits first

Science tells us it takes at least two months to form a habit. So that's exactly how I approached the start of my fitness journey.

I committed to an initial solid 30-day block, followed by another 70 days of at least five or six workouts per week. During those 100 days, I focused squarely on creating a lasting habit. The exercise part of the equation didn't really matter.

If the workout was little more than 10 minutes of stretching and breathing exercises, or if I challenged myself with a 45-minute heart-rate elevating routine, the impact was the same: I'd reinforced the habit. All that truly counted was showing up every day.

The result: After 100 days back at it, I don't have to motivate myself to work out. Exercise is just another task, but one I look forward to almost every time.

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Get your head straight

The key to a slow-and-steady approach is having the right mindset. There are two parts to this:

#1. Accept you'll have to start again from the bottom:

Initially, it's all about creating a habit. Keep that front and center.

Depending on your background and current fitness levels, your daily movement could start out very basic.

Stop thinking about your former athletic capabilities or what you can't do right now. Instead, be excited about what you achieve today. A half step forward every day is a ton more progress than not moving forward at all.

Practical tip #1: Remind yourself that 10 minutes a day, five or six times a week adds up to between 43 and 52 hours of exercise a year. That's a lot more than working out for four hours a week for a month, then giving up! It's also just the start. You'll probably double or quadruple your workout time over the coming months.

Practical tip #2: Mark off every workout day on your calendar. Put the calendar somewhere you'll see the number go up every day - every time you pass by, you'll feel proud of the progress you're making and the tenacity you're developing.

Studies back this tip up, showing that:

"Tracking one's own changes in activity levels and exercise behaviors can motivate steady progress toward goals, while increasing self-efficacy."

#2. Watch your self-talk:

No more berating yourself or thinking about the "could have, should haves". Just be nice to yourself.

Practical tip #1: After your workout, keep your inner dialogue positive. If you need to, say kind, reaffirming statements out loud while you stretch, cool down, and prepare for the next task of the day.

Practical tip #2: Finish your workout with either a movement that feels nice for your body, or one that makes you proud for pushing yourself a little harder. This could be a Pilates stretching routine, a quick sprint, or seeing how many pushups or pullups you can do. If you finish your workout on a high, it'll support positive self-talk and boost your motivation.

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Do it your way, and make it fun!

I loved sports growing up, but I was (and still am) a weird combination of active, but… not. You could call me a sporty-couch potato? Is that a thing? Surely?!

The point being, if you want the fitness habit to stick, make sure you're realistic about what you'll commit to over the long term.

Ignore what fitness influencers tell you, and do what you enjoy. Whether they're right about the latest way to burn fat fast, it may not be a good fit for you. Find movements that feel good for your body and are appropriate for your current fitness level.

I used to do a lot of weights and found it incredibly boring. And while I plan to reincorporate some weights as I go, I don't think I'll ever go back to a weights-focused workout routine. This year though, I've discovered a love for Pilates. I also do a lot of walking, some HITT, and the odd run.

Find what works for you.

Practical tip #1: Try as many workout styles as you can - even the ones you assumed were ineffective and boring. It'll surprise you what you end up enjoying.

Practical tip #2: Stop the comparison. It doesn't matter how long your friends' workouts are, how much they can lift, or how far they run. I rekindled my love of exercise by shifting the focus back on me. I exercise for my health, wellbeing, and enjoyment so I don't care if my workout style or fitness level is impressing anyone else. I also started working out at home which has helped me avoid the comparison trap. You may find it does the same for you if you're worried about comparing yourself to others at the gym.

The result: I'm enjoying exercise more than ever before. The intensity level of my day-to-day workouts changes depending on how my body feels. I take care of my body and rest when I need to.

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Just chill out

I've been an off-and-on exerciser my entire life. I go through obsessive phases of extreme workouts and dieting and then burn out and can't face the gym again for the rest of the year.

I've now realized I want to live a fit, healthy, and active (but sometimes not) lifestyle. I'll never be a shredded, vegan ultra-athlete - and I'm okay with it. I've made my peace.

Finding time for exercise doesn't mean it's your entire world. Good health means eating nutrient-dense food and regularly moving your body, for sure. But it's equally about rest, avoiding injury, and taking care of your mental health. Be realistic about how much time and effort you're willing and able to devote to exercise.

Practical tip #1: Be clear on your goals: Both short and long-term. If you want to make living a balanced, healthy lifestyle a lifetime habit, you'll need to get clear on the health improvements you're aiming for. Do you want to lose weight, get 'toned', be fitter, faster, or stronger? Maybe you're looking for a mental health tool? Whatever your reasons, make sure you pay attention to the long-term picture, too. Take, for example, my goal of being a fit and able 80-year-old.

Practical tip #2: Be brutally honest with yourself. Not everyone can eat the odd takeaway, have a glass of wine and a slice of cake every week and still look like a fitness model. If you want to keep the treats, you'll need to adjust your expectations. Otherwise, you'll stop exercising altogether because you're banking on an unrealistic physical transformation. Yes, diet and exercise make an enormous difference, but our bodies are unique, and what's healthy or practical for one person isn't the same for the next. Learn to embrace your version of a healthy body.

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This is how you get healthy and stay that way

I'm confident I'll stick to regular exercise for the rest of my life because I've learned what works for me. You can apply these lessons to become the healthiest possible version of yourself, too:

• Habits trump motivation: To set yourself up for success, focus on creating realistic habits.

• Assess your head-space: You won't go far if you're constantly putting yourself down and comparing yourself to your former physical glory.
• Avoid being a copycat: For long-lasting results, find what movements you love and quit the comparison game.
• Honesty is more important than perfection: Momentum towards your goals and being honest about your expectations will place you ahead of the pack.