Four Simple Steps to Assist You Get Again Right into a Exercise Routine – Day by day Cup of Yoga

4 Easy Steps to Help You Get Back Into a Workout Routine – Daily Cup of Yoga

From Dr. Natasa Brasik

Some things are easier said than done, especially if your fitness routine falls by the wayside. If you haven't exercised in a while, here are some useful tips and tricks to help you get back on track.

1] Start with the visualization. Sometimes the first step can be the hardest. Because of this, the power of visualization can be key in the first step to resuming a consistent exercise routine. Having recently undergone minor surgery on myself, I can only speak from experience when I say that it is crucial to imagine what you would like to do before starting a routine. Your mind is a powerful tool and can help prepare your body for upcoming activities. Ideally, it is highly recommended that you practice meditation as this will help your mind focus on all the tasks ahead of you.

2] Just breathe. Another way to get back into your exercise routine would be to use simple breathing techniques. After my operation, my physical abilities were very limited and I was not allowed to move much. However, I still had my breath. And guess what … Lungs need training too! One of my favorite breathing techniques in this case is Nadi Shoda, also known as alternate nasal breathing. What sounds simple is actually quite a challenge: while keeping one of your nostrils closed, inhale through the open one. Once you take a deep breath, close both nostrils for a brief moment before opening the previously closed nostril and repeat this at least ten times. Trust me, this will not only challenge your breathing muscles, it will also strengthen your focus!

3] Go, Forrest, go! If you haven't noticed already, I believe in small but consistent steps. So if you are feeling completely unfit and you need to take it easy or slowly recover like me, I would strongly encourage you to take short walks. Whether you are measuring this with a pedometer or by minutes, the most important thing is not to overdo it. As you go a little further each day, you will find that you build up some strength. Promise!

4] Work on it! Last but not least, the only way to rebuild an exercise routine is to exercise itself. However, you shouldn't overexert yourself as pain and sore muscles the next day usually keep people from exercising again. And if you've just had surgery like me, your best bet is to start training those muscle groups that you can train and move fully.

Overall, the above steps do not have to be strictly followed and can be combined as required. Remember: be kind to yourself and take it easy.


Editor's Note: This is a guest post by Dr. Natasa Brasik, Senior Medical Physicist at the University Hospital in Vienna, Austria. In the last 15 years she developed a passion for yoga, which led her to train as a certified yoga teacher. She completed this training in 2018 and has been training for an additional certification in Health Yoga since then. While her profession as a medical physicist fills her interest in radiology and allows her to work with many people from different backgrounds, yoga has helped her see her spiritual side. Every year she organizes various yoga & sailing retreats in Istria and the Mediterranean. She also holds courses in health and hatha yoga all over Vienna. Learn more about them at


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