The great comeback: physical activity after a break

Here you are at the starting line. You’re back in the game!
It doesn't matter if you're motivated by status (a director should play tennis), weight, fitness (the second floor is turning out to be your Everest), or time that you've finally found (after years of searching). You decide that you are returning to sports.

Your heart tells you to jump onto the pitch, treadmill, or bike and give it your all, just like in the old days. Or maybe even like never before.
And that's where we come in, armed with knowledge and good intentions, saying: stop.

They say sport is health, but that's only half the truth. To be the whole truth, one must add that sport is health if it is practiced wisely: chosen "appropriately" for our capabilities, preceded by a proper warm-up, and performed correctly and with the right intensity.

If we have been sitting at a desk for the last 20 years, we don't start by running a marathon, and significant excess weight will certainly not allow us to play an intense game of basketball without getting out of breath and feeling a sting in our chest.

Should you give up? No. You should give yourself time.

Time to see what you're made of

So where do we start? We start by determining our capabilities.

Our limitations are important: ailments, medical conditions, body weight, and general fitness. The starting point will allow us to map out the path to the goal. Because returning to physical activity is exactly that: a journey. You need to prepare your body so it can safely traverse it and reach the desired destination.
And no, not all roads lead to Rome here. Some lead to the ER.

If you suffer from chronic conditions that limit your mobility, consult a physiotherapist or doctor and get active under their watchful eye. That will be not only the safest but also the most effective approach.

Hasten slowly

If you are starting from scratch, begin with walks. At first, they can last 20 minutes and take place 3 times a week. Gradually increase your walking pace and extend the duration. Make peace with the stairs, walk while you talk on the phone. Counting steps is a good idea—it will give you an idea of your "mobility" throughout the day.

Start stretching and strengthening. It is worth consulting a physiotherapist or personal trainer to help tailor exercises to your fitness level. This will certainly speed up your return to the game and definitely reduce the risk of injury.

Remember that warming up and stretching are not a whim or a waste of time, but the beginning and end of a workout. Do not skip them.

Eat and drink

You need fuel for life: food and drink. Take care of its quality, including your protein intake. For people who engage in recreational, low-intensity physical activity, the requirement for this macronutrient is 0.8-1 g per kilogram of body weight per day.

Your diet should be varied, and your main drink should be water. It doesn't matter if it's sparkling or still. What matters is that it shouldn't be juice, coffee, or colorful, sweetened beverages.

Speed up

Set yourself milestones. Once you reach them, increase the intensity of your physical exertion.
Remember to match your efforts to your capabilities. Just because you can jog 1 km doesn't mean you can start a marathon yet.

Awareness is key.

Add new activities that will support your return to shape, such as strength training or swimming. You can start training on the PowerBoard 3.0 vibration platform to work on your overall fitness, coordination, and endurance.

Better together

If the "Starsi Panowie" (Elderly Gentlemen) were performing today, who knows, maybe they would sing "If you're going to train, don't do it alone." Nothing motivates physical activity like good company. And you will need motivation: there will be days when you just don't feel like it. It will rain, your boss will get on your nerves at work, or you'll just have a "lazy day." Another person is the factor that motivates the best. They will support you, pat you on the back, lend a hand, and boost your energy.

Invite a partner or friend for a walk or workout, or look for a local group on Facebook. Surround yourself with the positive energy of others, and it will rub off on you whenever yours is running on empty.

Consistency

Once you reach your goal, enjoy it, feel proud, soak it in, because it is a great, wonderful thing. Act systematically: a training regimen really helps. Schedule your workouts "firmly." Avoid the enigmatic "three times a week"—specify concrete days and times so that they are always included in your schedule. These are important things that should not be skipped when planning your week, nor should they be left for a "free moment" that never comes.

However, when you go on vacation, allow yourself to rest. Sometimes you need a "full reset" to be able to return at full power. Unless, of course, you dream of a morning jog along the seashore. In that case, absolutely do not deny yourself such a pleasure.

We are rooting for you!