Getting started feels overwhelming.
I do not know how to get back into it.
Where do I start?
I used to do this 20 years ago, why does this feel so different now?
I have been out on injury for the past few months.
Do any of these sound like you?
As human beings we are always moving, but we don’t consider it “working out” or “enough”. The way you get into your car and to your job is actually pretty important. As is the way you walk up the stairs and pick something up off the ground. We introduce loads to our body everyday, yet we don’t consider it movement because we haven’t gone to an established gym or rolled out the yoga mat.
How can you reframe an everyday mindset to improve movement and introduce loads that make you feel better?
I was recently in Alaska for 3.5 months. Leading up to this moment I was working out 3-5 times a week depending on volleyball or climbing. I was worried that while I was gone I would lose my “gains.” They had a gym, but upon arrival…it was an outdoor gym and not exactly what I was looking for. I decided it would manage and for the first 3 weeks into my job, I maybe went twice a week and was proud of myself. As the season went on, I found that working 13 hour days and wanting to bond with the people there meant I would have to sacrifice strength for mental well-being.
As someone who is thinking constantly, working out was always in the back of my head, I was gradually getting weaker. In a more dramatic way, “Who was I if I couldn’t deadlift big weights? Am I gaining weight?” My body was tired and pushing it more wasn’t the answer. It didn’t make me lazy. I was outdoors 24/7 and adding loads, but in a different way. I had to reframe my mindset. Movement had to look different for me.
I am back and I am lifting and you know what? It’s kind of cool to be a beginner again. I forgot how difficult some movements used to be and it makes me laugh. I didn't lose too many "gains." I was constantly moving in Alaska and creating situations that introduced functional load on my body even though I didn’t have weights. I also took time to stretch. You might find that your body too will remember a thing or two.
Here are some tips that I have found helpful with my private clients, friends and myself to get back into movement after it’s been a long time.
Reframe the mindset.
Being a beginner is an opportunity to help your body and brain relearn something. Take the time to appreciate the fact you get to learn again. Though movement feels harder as you get older your body is still able to create new neural pathways. I’ve seen people learn how to jump at the age of 70.
Create a purpose.
Why do you want this? What are your goals? I have found that when working with older clients they have a desire to play with their grandkids. For friends, it’s so that when they run their knee doesn’t hurt. For me, it’s so my body remains injury free.
Start small.
Going to the gym or doing yoga every single day after months or years of not doing it will not make up for lost time. In fact, it could also be a shock to the nervous system. I see two things happen when too much happens too fast.
You get sore and create a negative feedback loop of “This is why I stopped moving in the first place.”
Injury
Start by choosing a movement practice you love and do it 1-2 times per week. If you are trying things at home, start with 5-15 minutes of movement. Lay on your floor, use a wall, buy a cheap mat. It doesn’t have to look pretty.
Further steps would include finding an establishment you trust and joining a community that helps to motivate you to show up. Restarting movement doesn’t have to be scary and if you have any questions reach out to me via email. Until then….
Move well,
B
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