Struggling to Get Back Into Your Routine? Exercise Physiologists Can Help!
- TMR TEAM
- Jan 9
- 2 min read
Getting Back Into Exercise After the Christmas Break
The Christmas and New Year period is a time for rest, connection, travel and celebration. For many people, it also means a break from regular exercise routines. If you’re feeling a little sluggish or unsure about where to start again, you’re not alone — and the good news is that returning to exercise doesn’t need to be overwhelming.
As an Exercise Physiologist, I often see people delay restarting because they feel they need to “make up” for time off. In reality, the safest and most effective approach is to ease back in gradually and rebuild consistency.
Why the Post-Christmas Reset Matters
After a few weeks of reduced activity, it’s normal to experience:
Decreased strength and cardiovascular fitness
Reduced mobility or stiffness
Lower motivation or confidence
Minor aches when returning too quickly
Pushing too hard, too fast increases the risk of injury, particularly to muscles, tendons and joints that have deconditioned.
A structured, progressive return helps your body adapt safely while restoring energy levels, mood and confidence.
Start Where You Are — Not Where You Were
One of the most common mistakes after a break is trying to resume at pre-Christmas intensity. Instead:
Reduce weights, distance or duration by 20–40%
Focus on technique and control
Allow extra recovery time between sessions
This isn’t a setback — it’s a smart reset.
Focus on the Foundations
The first few weeks back should prioritise:
Mobility – gentle range-of-motion work for hips, spine and shoulders
Strength – full-body movements using bodyweight or light resistance
Cardiovascular activity – walking, cycling or swimming at a moderate pace
Consistency matters more than intensity at this stage.
Set Realistic, Short-Term Goals
Rather than big New Year fitness resolutions, aim for:
2–3 structured exercise sessions per week
20–40 minutes per session initially
A routine that fits your current lifestyle
Small, achievable goals build momentum and long-term adherence.
Listen to Your Body
Mild muscle soreness is normal when returning to exercise. Pain, sharp discomfort or lingering fatigue are not. Rest days are an essential part of rebuilding fitness, not a sign of failure.
If something doesn’t feel right, modify or seek professional advice early.
How an Exercise Physiologist Can Help
An Exercise Physiologist can:
Design a safe return-to-exercise plan tailored to your goals and history
Address injuries, chronic conditions or time off due to illness
Improve strength, fitness and confidence without unnecessary risk
Help you stay accountable and consistent
Whether you’re returning after a short break or a longer period of inactivity, individualised guidance can make all the difference.
The Takeaway
The Christmas break doesn’t erase your fitness — it simply means your body needs time to re-adapt. A gradual, well-planned return to exercise will help you feel stronger, more energised and motivated as the year unfolds.
If you’re unsure where to start or want support getting back into a routine, an Exercise Physiologist can help you move forward safely and sustainably.
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