6 tips to regain sports habits from home

After a long period of inactivity, regaining sports habits can be a tedious task. The sequels of sedentary lifestyle, added to the lack of motivation and energy, make it difficult to resume the rhythm of physical training. How to deal with this situation?

First, keep in mind that the body has undergone changes since exercise was put aside. Therefore, you must plan a routine according to your abilities to avoid possible injuries. Likewise, you must use willpower, because the excuses will be present.

How to recover sports habits from home

The inability to go to the gym is not an impediment to regain sports habits. Right now, there are many alternatives to training at home, even with professional advice. The most important is change your mindset and overcome those thoughts that prevent you from maintaining the habit. What can you do about it?

1. Find a motivation

That stylizing the figure is not the only reason to return to training. Exercise has many other benefits that are worth doing. Beyond contributing to a healthy weight, its practice lowers the risk of chronic diseases, such as metabolic and heart disorders.

In turn, it has positive effects on mental health, since it favors the secretion of well-being hormones (serotonin and endorphins). In this way, It is ideal for reducing states of stress, anxiety, depression or insomnia. Hold on to this and don't lose focus!

There are many reasons to exercise beyond body shaping. Health is the most important.

2. Choose an exercise program

If it comes to recovering sports habits, it is best to be realistic. The body will not have the same resistance as before and the process will require a lot of effort. In addition, if it is not possible to go to the gym, the routine at home will have to be redesigned due to the lack of machines. How to do it?

  • A first option is to contact a coach on-line, who from his experience can suggest the best exercises according to your needs. The professional will evaluate how your physical condition is and will design a program that adapts to it.
  • If it is not possible to have professional advice, It is also valid to access free exercise plans at home. If so, it is a good idea to write down goals and routines so that progress can be tracked.

Read also: Isotonic exercises and isometric exercises: what are their differences?

3. Start soft and go gradually

Unfortunately, just one week of inactivity is enough for physical performance to be detrimental. In fact, as mentioned in a study published in Frontiers in Physiology, lack of physical activity is a factor that contributes significantly to feelings of fatigue.

Because of this, it is wise to start small so that the body can adapt without exposing itself to injury. If you have been sedentary for a long time, the ideal is to do a full month of adaptation to exercise before adopting more demanding routines.

  • To start, do a workout 3 days a week, lasting between 30 and 40 minutes per day.
  • Once your body adjusts, get up to 60 minutes of aerobic activity a day, 3 to 5 times a week. Also, about 20 to 30 minutes of moderate intensity exercise.
  • After 5 weeks, increase the duration and intensity of the exercise, according to your goals.

4. Complement the routine with other disciplines

For training to be comprehensive, it is important to go beyond the typical exercise routine. What does this mean? That you have to include other disciplines, such as stretching, strengthening and recovery.

Varying your exercises with yoga, for example, favors things like range of motion and flexibility. Likewise, This lessens ailments and improves coordination. Together these effects will make exercising a more enjoyable experience.

5. Establish a time and space for practice

Recovering and maintaining sports habits from home is more complicated than when there is the possibility of going to a suitable environment for exercise. Occupations at work, housework, family, and the comforts of the home send training to a distant plane. However, it is not impossible to follow the exercise routine every day.

It is enough to establish a schedule that, as far as possible, you can meet without interruptions. Likewise, you can look for a suitable space, free of distractions, that gives you comfort. There you will incorporate complementary elements, such as a mat, elastic bands, balls, dumbbells and the like.

Setting a specific time to exercise helps you stay in the habit. Also, it is good to find an appropriate space.

6. Adopt other healthy habits

eye! Improving the lifestyle at a general level is key to achieving good results with sports practice. However, as with training, you should make the changes gradually, without obsessing over it. Trying to do many rough modifications at the same time is the first step towards failure. It can even make you make the wrong decisions.

If it is possible for you, Go to a nutrition professional to plan a diet according to your needs. In fact, this is the best option when training has a specific goal. Now, in general, it is worth applying the following:

  • Increase the consumption of fruits and vegetables.
  • Include whole grains in the diet, in moderate portions.
  • Consume lean protein sources.
  • Increase your intake of water and healthy drinks.
  • Avoid the consumption of processed, refined flours and sugars.
  • Take breaks and sleep 8 hours a day.

Find out: How much protein do I have to take if I exercise?

It is possible to recover sports habits from home

Any time is a good time to regain sports habits. Being home for confinement or for whatever reason doesn't have to be an excuse to downplay exercise. Right now there are many options to train without the need for specific machines or tools. You don't even need to have too much space.

It's all a matter of willpower and being aware of the benefits of including the habit in the routine. For the rest, just follow the recommendations given so that the body recovers its performance without problems. Cheer up now!