Overcoming Setbacks: How to Get Back Into Your Exercise Routine
We all face setbacks when it comes to maintaining an exercise routine, whether it’s an injury, a period of lost motivation, or simply falling off track. The good news is, it’s possible to get back on track with a little patience, strategy, and self-compassion.
I was recently affronted with this task when I managed to dislocate my shoulder again at the beginning of October. I had been spared from any major joint dislocations related to my Hypermobility Spectrum Disorder for about two years, so I was immediately upset and felt that all my progress had been negated. This dislocation was a lot more of a struggle for me to overcome that my previous experiences, so I had to use many of these points below to help me get back into my exercise routine.
Here’s how to reignite your fitness journey:
1. Acknowledge the Setback, Don’t Dwell on It
It’s easy to get frustrated or discouraged when you miss workouts, experience an injury, or lose motivation. Instead of focusing on the “failure,” take a moment to recognize that setbacks are a normal part of any journey. Understand that everyone experiences challenges, and this is just a temporary bump in the road. Acknowledge what happened, but don’t let it dictate your progress.
2. Set Realistic Expectations
If you’re recovering from an injury or have been off your routine for a while, it’s important to set realistic goals. Start small—don’t jump straight back into intense workouts. Ease into your routine with lighter activities and gradually build up your strength and endurance. This will help you stay motivated and prevent further frustration.
3. Create a New, Flexible Plan
Instead of focusing on getting back to where you were, try focusing on moving forward. Adjust your workout plan to accommodate your current situation. If you’re dealing with a knee injury, for example, you might need to swap running for swimming or cycling. If lack of motivation is the issue, try something new, like a group exercise class or hike with some friends. Novelty can help reignite your excitement for exercise.
4. Celebrate Small Wins
Don’t wait until you’re back at your peak to celebrate progress. Each step forward, no matter how small, is an accomplishment. Whether it’s getting through a short walk or adding a few minutes of stretching to your routine, every bit counts. Recognizing these small victories will keep you motivated and reinforce the positive habit of returning to exercise.
5. Focus on Consistency, Not Perfection
Consistency is more important than perfection. It’s better to do a little bit every day than to push yourself too hard and risk burnout or injury. Create a habit of showing up, even if it’s just for 10-15 minutes of movement. The key is to make exercise a regular part of your routine, even if the intensity is lower at first.
6. Seek Support and Stay Accountable
Sometimes, a little encouragement can go a long way. Consider finding a workout buddy, working with a personal trainer, or joining a fitness community to stay accountable. Having someone to share your goals with and celebrate progress can make the journey a lot more enjoyable and motivating.
Setbacks don’t define your fitness journey—they’re simply part of the process. With the right mindset and a thoughtful approach, you can bounce back stronger than before.
Take it one day at a time, focus on progress rather than perfection, and remember: consistency is key!
