What occurs when you discontinue your exercise routine?

First and foremost, it’s crucial not to be too hard on yourself for taking a break. Periods of rest from exercise can actually be beneficial for both your mental and physical well-being, allowing your body to recover and rekindling your motivation to resume your fitness routine.

However, an extended break may hinder your overall fitness progress, making the prospect of starting again seem challenging. So, how long is too long, and what can be done about it?

The impact of a break from exercise varies depending on the type. Cardio endurance diminishes more rapidly than muscle mass. For instance, a few days off may result in decreased running performance, while a noticeable loss in muscle may only occur after a 3-4 week hiatus from strength training.

Fortunately, maintaining even a minimal level of activity in your daily life can prevent a significant decline in your fitness. Here are some tips:

Tip #1: Get Started

• The first step is often the hardest. Initiating movement, such as a 20-minute power walk or a quick 7-minute workout, can invigorate your body, boost your mood, and reintroduce you to an active lifestyle.

Tip #2: Don’t Neglect Your Warm-up

• Warming up is crucial, especially when returning to exercise after a hiatus. It readies your muscles, lowers the risk of injury, and sets the right mindset for your workout. Effective warm-up tips can be beneficial.

Tip #3: Short HIIT Bodyweight Workouts

• If the gym isn’t your immediate choice, you can build and sustain fitness from home. Quick 7 to 10-minute high-intensity bodyweight workouts can provide about 80% of the benefits of daily exercise. Seven offers a variety of bodyweight workouts for all fitness levels, no equipment needed.

Most importantly, be kind to yourself if your fitness routine has lapsed. Peaks and valleys are inherent in any fitness journey, and Seven is there to support you in getting back on track.