5 min
How to successfully get back into sport in 2024? 8 tips to follow
" The sport ? I promise, I'll get back to it! ".
This is one of the good resolutions that we sometimes make at the start of the school year, on January 1st or after the holidays. Except that in reality… we often postpone the resumption of physical activity under the pretext of this or that reason.
However, we all know that the benefits of sport for our body and our well-being, both physical and mental, are indisputable. A sedentary lifestyle can cause many problems, while physical activity improves both our physical and mental fitness, whatever our age.
Now is the time to put on your outfit and start exercising again! With our 8 tips for getting back into sport , you will no longer have any excuses!
The harmful effects of a sedentary lifestyle
Public Health France regularly warns about the dangers of a sedentary lifestyle. In fact, 95% of French people risk physical problems due to lack of activity. Studies show that a sedentary lifestyle increases overall mortality by 50%. It also increases the risks of musculoskeletal discomfort, bone fragility and mood disorders.
Prolonged sitting, combined with time spent in front of screens, represents large periods of inactivity over the course of a day. Depending on your lifestyle, you may spend a lot of time sitting at your desk without moving. Sitting for more than 8 hours a day poses a health risk. Indeed, in this position, energy expenditure is very limited. Reducing a sedentary lifestyle at work therefore currently represents a public health issue.
What if getting back into sport was the solution to avoid suffering the harmful effects of a sedentary lifestyle?
The benefits of sport for our health
From an early age, it is advisable to practice physical activity on a regular basis. The Ministry of Health and Prevention recommends moving for at least 30 minutes every day. The health benefits of sport are numerous. Regular physical activity allows:
to improve the quality of life;
to limit the appearance of chronic pathologies;
reduce the risk of digestive discomfort;
to ensure the growth of children and adolescents;
prevent osteoporosis;
to control weight gain;
improve mental health;
to find restful sleep.
There is no longer any doubt: getting back into sport has many benefits for overall well-being! It's up to you to find the activity that suits you. Without setting the bar too high, you can increase your physical activity little by little so that it becomes regular. Exercising several times a week is the guarantee of getting one hell of a workout!
Our 8 tips for getting back into sport
Is getting back into sport one of your resolutions? Here are our 8 tips for successfully returning to physical activity gently and feeling good in your sneakers. 👟
1. Set goals according to your abilities 💪
There's no point in preparing for the next Olympic Games if you haven't exercised for months! Everyone has their own goals according to their abilities and desires. Keep this in mind: there are no small goals.
Do you want to share a sporting activity with friends, your children or colleagues? Adapt your practice to that of your partner. If you are motivated to run even though you have never done running, start with small distances at your own pace. It's the same for swimming or cycling. Don't aim for an overly ambitious goal that you will have difficulty achieving, as this could discourage you.
In any case, include this sports break in your weekly schedule and start gradually. You can then extend the duration of the sessions if you feel the need. To get back into sport , there's nothing like regularity!
2. Choose a fun sport ❤️
You are not a great sportsman, but you have decided to get back into sport ? Choose an activity that you enjoy and that gives you pleasure. After a few minutes of effort, you will feel a feeling of satisfaction due to endorphins and dopamine.
Have you always dreamed of playing tennis? Get a license and sign up for courses, it's never too late to get started! In all cases, choose the individual or group physical activity that will bring you the most pleasure. Going to sport should not be synonymous with ordeal! If you are afraid of getting bored, vary the activities and sports sessions by asking advice from a sports coach for example.
3. Provide suitable equipment 🥊
Whatever sport you choose, remember to wear suitable outfits in which you feel comfortable. Don't forget to choose different clothes depending on the seasons and your body type. If you choose a sport that requires specific equipment, some sports clubs can lend you equipment while you make a decision.
Running enthusiasts will be sure to renew their shoes regularly. Indeed, good cushioning will prevent joint pain!
4. Surround yourself well to get back into sport 🚴♀️ 🚴 🚴♂️
It is recommended to consult your general practitioner before returning to sport . Are you asked for a medical certificate for practicing in a club or indoors? You must check with your doctor that you are fit by having a medical examination.
To stay motivated, you can also seek the advice of a sports coach in a gym or any other structure. He will be able to establish an assessment of your physical condition with you. If you suffer from muscle or joint pain, seek advice from a physiotherapist.
Finally, surround yourself with loved ones who support you! Getting back into sport requires a strong dose of motivation. Sometimes you may need to feel supported so that you don't give up on your efforts. Encouragement is always welcome!
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5. Adapt sports practice to your own pace 😊
The pace and duration of sports sessions depend on the objectives set. In all cases, prefer regular practice by gradually increasing the time of activity. Long sessions of intense effort are more likely to discourage you and make you feel nauseated. The small steps technique will allow you to achieve your goals gently.
6. Stay tuned to your body 🧘🏻♀️
If your goal is to lose weight and build muscle, keep in mind that your efforts will not bring immediate results. Pay attention to your body's signals and respect rest periods between two sports sessions. No need to give it your all from the start and risk a muscle tear! With a realistic program to get back into sport , you are more likely to achieve your goals. Be patient and perseverant while adapting your sessions to your progress.
7. Eat balanced 🥗
Resumption of sporting activity involves taking care of your diet. A healthy lifestyle requires a balanced diet rich in vitamins and sufficient caloric intake.
Also remember to hydrate well throughout the workout. Perfect hydration is essential for the functioning of the body and muscles.
8. Warm up and stretch 🏃🏽♀️
To avoid injury, remember to warm up before any sports session. By loosening your joints, you gently prepare your body for exercise.
After exercise, stretching the muscles and tendons helps reduce the risk of tears and soreness.
It's decided ! Getting back into sport is on your list of good resolutions! You now have all the cards in hand to be more active and feel good!
To support you as best as possible
Do you want to resume physical activity in the best possible conditions? Discover the benefits of food supplements on overall well-being. You will definitely find in our range of products those that best suit your specific needs.
The benefits of food supplements on bodybuilding
Several food supplements can benefit your well-being:
Organic Spirulina is an incredible mine of micronutrients. A spirulina treatment will also help you increase your sporting abilities. The benefits of spirulina for bodybuilding and endurance are recognized by the most seasoned athletes!
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The benefits of vitamin C on bodybuilding are also proven. Vitamin C allows athletes better muscle recovery after intense effort. It also helps with iron absorption, which is beneficial to muscle integrity.
Collagen plays an essential role in muscle regeneration and joints. By taking Marine Collagen powder , you contribute to the good mobility of your joints while reducing joint discomfort.
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The L-Lysine formula is particularly useful for strengthening muscle mass. A faithful ally of athletes, lysine is an essential amino acid in muscle growth since it is part of the composition of proteins.
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A complete solution to get back into sport
There are also complete solutions for getting back into sport . With the Multivitamin complex based on 29 nutrients (vitamins, minerals and plant extracts), benefit from the best ingredients to meet your needs. Ideal for your daily well-being, this vitamin complex is perfect if you are returning to regular physical activity.
If you are looking to boost your physical performance, the Sport Pack can help you achieve your goals. By combining Organic Spirulina and Mutivitamins, the Sport Pack remains a great ally for your well-being before and after exercise.
It's time to get back to sport ! You now know all the tips for getting back into regular physical activity and sticking to it! Outdoors or indoors, treat yourself to the activity of your choice that will bring you well-being and satisfaction. Your body and mind will thank you!
Lucas PINOS
Co-founder of NOVOMA
Passionate and expert in micro-nutrition, Lucas founded Novoma in 2012. It is with conviction that he develops food supplements with effective, carefully chosen and 100% clean active ingredients, to best meet the body's needs.
