Getting Started with Pilates or Yoga after an Extended Break

When you are returning to Pilates or Yoga after an extended break it can be daunting taking that first step back into a class. In this month’s blog, I offer some advice on how to get started without getting overwhelmed or discouraged.

Exercise is an essential aspect of leading a healthy lifestyle. Exercise has many physical and mental health benefits, boosts energy levels and helps reduce the risk of chronic diseases.

However, getting started with exercise after an extended break can be daunting. You may be asking yourself?

• Where do I start? 

• What happens if I overdo it or injure myself?

These questions are common and warranted when first getting started or after taking an extended period of time off exercise. Including low impact types of movement like Pilates and Yoga.

It is essential to head back into exercise with a plan to avoid injury and burnout. In this month’s blog, I share some tips to help you get started with exercise after an extended break.

Consult with your Pilates or Yoga Instructor

Before embarking on any exercise program, it is crucial to check in with your instructor. That way they can reassess your overall health and provide recommendations on the best exercise regimen for you. This is particularly important if you have any pre-existing medical conditions, are recovering from an injury, or have not exercised in a long time. Even if you have been doing Yoga and Pilates for a long time particularly with the same instructor, it’s always good to check back in. Knowing your previous history, they can assess where you are at know and provide specific tips on how to get back into it safely and effectively. They can also keep an eye on you, so you don’t overdo it.

Start slow and gradually increase the intensity.

Jumping in too fast, too hard, and then getting injured is all too common.

It is essential to start with low-intensity exercises and gradually increase the intensity over time. This allows your body to adjust to the physical demands of exercise without causing injury or exhaustion.

Learning to pay attention to your body’s signals, modifying an exercise or using props are just some of the ways you can help make your return to the mat safe and injury free.

Set realistic expectations.

You’re setting yourself up for failure when you set unrealistic expectations of yourself. If you expect to go straight back to the same routine and the same level as when you last practiced Yoga and Pilates…. yet there has been a break of 3, 6, 12 months……. you’re likely to become discouraged when you don’t necessarily have the same flexibility or strength as last time. This can lead to feelings of disappointment, frustration, and even giving up altogether. On the other hand, setting realistic expectations of yourself can help you stay motivated and on track to reach your fitness goals.

Also, it’s good to keep in mind that your body is always changing, so it stands to reason that your flexibility, strength and balance will change over time too. This can be true even if you haven’t taken a break from your regular routine.

So how do you set realistic expectations?

Keep in mind, what may be realistic for you will not be the same as what is realistic for someone else.

Here are 5 tips to set realistic expectations:

1. Start small

When returning to exercise, it’s important to start small and gradually increase your intensity and duration over time. For example, if you’re coming back to Pilates or Yoga classes after an extended period of time, start from whatever level you are at now. For example, you might go back to the beginner classes/exercises to get a refresher on technique to help you get back into the flow of things. Also, start out with a smaller number of classes each week until you get comfortable again. Start with 1-2 times a week. This helps prevent injury and burnout, and it allows you to see progress and build confidence.

2. Focus on consistency

Instead of focusing on achieving a specific goal, focus on being consistent with your exercise routine. Consistency is key to making progress, and it’s more important than the specific goals you set for yourself. Make a plan to exercise a certain number of days each week and stick to it. If you have to miss your regular class for any reason, don’t be afraid to ask your instructor for some “homework” that you can use for that week. Most instructors are happy to help keep you moving consistently.

3. Celebrate small victories

Every time you make progress, no matter how small, celebrate it! Maybe you were able to once again complete a specific Pilates move or felt strong through the whole Yoga sequence. Whatever it is, recognize your accomplishments and use them as motivation to keep going.

4. Be patient

Remember that fitness is a journey, not a destination. It takes time to see results, and progress is not always linear. Be patient with yourself, and don’t expect to see dramatic changes overnight. Consistency and dedication will pay off in the long run. Be kind to yourself when it seems like your progress has stalled or even gone backwards. As I mentioned earlier, your body is always changing, which means that you will have “off” days. If you are mentally prepared for these, it makes it easier to move through them.

5. Listen to your body

Finally, it’s important to listen to your body when returning to exercise. If you feel tired or sore, take a break or scale back your intensity. Pushing yourself too hard can lead to injury and setbacks, so it’s important to know your limits and respect them.

Understand your why for exercise.

The last point I want to mention is motivation.

This is one of the things that I get asked about the most. “How do I stay motivated to continue with my Pilates or Yoga practice?”

The answer is “understand your why.”

Motivation isn't an external thing; it comes from within you. Motivation comes from understanding the reason “why” you want to achieve your goal.

How do you find your why? Keep inquiring and asking yourself ‘why’ until you get emotional about the answer. When you hit the emotion, that’s what you tap into. That’s your ‘why.’ 

It’s this exact emotional response that will keep you motivated when you are wanting to stay in bed a little longer in the morning rather than get up and go to class. Or stop you from going straight home after work and collapsing on the couch in front of the TV with a glass of wine.

Getting started with exercise after an extended break can be challenging, but it is not impossible.

With a plan in place, one that focuses on gradual progression, you can safely and effectively start exercising again and reap the numerous benefits of Yoga and/or Pilates.

Remember to check in with your instructor, start slow, gradually increase the intensity, and set realistic expectations of yourself. Start small, focus on consistency, celebrate small victories, be patient, and number one listen to your body. With dedication and a realistic approach, you can achieve your goals and feel great in the process.

My Mat Pilates classes focus on helping people start at the level they are at and progress at their own pace. I encourage class members to listen to their body and modify an exercise to suit them, rather than feeling like they have to do it “exactly the same" as everyone else or keep up with the rest of the class.

If you need more guidance on how getting started, reach out, I would love to help. 

Sam