Restarting your body after a break: a safe plan to return to activity

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After a break the body needs time to get used to effort again. The biggest mistake is to carry on where you stopped. A gradual plan lowers the risk of injury and helps the habit stick. If you have been ill, had surgery or been injured, first ask a doctor or physiotherapist when and how you may begin.

A week by week plan

1. Week one: a daily walk of 10 to 15 minutes and 5 minutes of gentle stretching.
2. Weeks two and three: extend the walk to 20 to 30 minutes and add light strength exercises twice a week, such as sit to stand from a chair and wall push ups.
3. Weeks four to six: if you feel well, walk faster or add cycling, and do strength exercises two to three times a week.
4. If you used weights before, start with a clearly lighter load than before the break.

The effort rule

While exercising you should be able to speak in short sentences. After each set, ask yourself whether you could do two more repetitions. If the answer is yes, the load is about right. Mild muscle soreness a day or two after training is expected, but sharp pain or pain that keeps increasing is not.

The long term goal

The NHS and the World Health Organization recommend that adults get about 150 minutes of moderate activity a week and strength exercises for all major muscle groups on at least two days a week. You do not have to reach this in the first month. Every bit of activity counts.

When to stop and see a doctor

Stop if you have chest pain, severe breathlessness, dizziness, fainting or a racing heart. After an infection with fever, do not exercise until you have recovered. If pain in a joint or muscle keeps coming back, get a professional assessment.

Sources: NHS World Health Organization.