Reviewed by Dr. Ben Ng, Chief Medical Officer & Weight Loss Program Director

1. Set Realistic Goals

• Start with small, achievable milestones to avoid burnout.
• Focus on consistency rather than intensity.
• Use SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound).

2. Choose Activities You Enjoy

• Opt for low-impact options like walking, cycling, or swimming.
• Group workouts or fitness classes can boost motivation.

3. Start Slow & Progress Gradually

• Begin with short sessions (15-30 minutes) and increase gradually.
• Focus on proper form before adding weight or intensity.

4. Prioritize Recovery & Listen to Your Body

• Warm up before and cool down after workouts.
• Incorporate rest days to prevent injury and allow muscle recovery.

5. Stay Accountable

• Track workouts using a journal or fitness app.
• Partner with a friend or trainer for accountability.

6. Fuel Your Body Properly

• Maintain a balanced diet with protein, healthy fats, and complex carbs.
• Stay hydrated to support energy levels and recovery.

7. Be Patient & Celebrate Progress

• Understand that results take time.
• Celebrate small achievements to maintain motivation.

By taking a gradual, structured approach, you can safely and effectively get back into a fitness routine while reducing the risk of injury. If you have underlying health conditions, consult a medical professional before starting a new exercise regimen.

Sources

1. Singapore Health Promotion Board, "Exercise Guidelines for a Healthy Lifestyle" https://www.hpb.gov.sg/healthy-living/physical-activity
2. The American College of Sports Medicine, "Returning to Exercise After a Break" https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/
3. World Health Organization, "Physical Activity and Health Benefits" https://www.who.int/news-room/fact-sheets/detail/physical-activity
4. National Institutes of Health, "The Role of Nutrition in Exercise Recovery" https://pmc.ncbi.nlm.nih.gov/articles/PMC7909540/