Action Plan to Get You Back to the Gym

If you have been away from the gym for five, ten or even twenty years the first thing you need to do is cut yourself some slack. Start fresh today, the past is done. Where you start depends on your current fitness level. Don’t go all incredible hulk on your first day or first year back. It’s a lifestyle change and that takes time.

If you have trouble getting up from a chair or walking start very basic there is no shame in your game. Try these things at home if you aren’t ready to hit the gym yet.

If you find it challenging to stand up from a chair start with picture one:

Start lifting your legs; hold for 5-8 seconds up and rest down for 10; do a set of 10, 3x each leg

Picture One:

leg lift 1 (2).jpg

If standing is no problem but walking is slow start with picture two.

Start lifting your legs standing yet supported; hold for 5-8 seconds up and rest down for 10; do a set of 10, 3x each leg

Picture 2:

leg lift 2.jpg

If you are unstable on your feet start working on your ankle range of motion. Shuffling your gait will make your ankles automatically lock, this makes regaining a normal sturdy gait harder. Picture three

10 x each direction

ankle rom 2.png
ankle rom 1.png

These are the very basics!! Myl day got a tad crazier than I had planned so my production time for this is limited today. More specifics coming later this week but this is a really great start!!.