Resuming sport after the festive season: adopt a gentle method to keep up without overdoing it

After a busy holiday season, the urge to get back into sport often comes back with a vengeance. The impetus is there, but fatigue, tight schedules and a few doubts can put the brakes on the relaunch.

After the holidays, a gentle recovery

The body needs simple, progressive cues to readapt. So, start with short sessions of 10 to 20 minutes to regain sensations without pressure.

Choose active walking, gentle cycling or easy swimming. In addition, add mobility movements and a careful warm-up to limit muscle soreness.

Realistic goals and lasting motivation

Set a clear, measurable goal, such as achieving 2 to 3 sessions a week. On the other hand, keep yourself flexible so that you can get back into the sport without judging yourself at the first unforeseen event.

“Better a small, regular session than a big, isolated effort.”

Link each appointment to an existing trigger, such as morning coffee or leaving the office. In this way, the brain associates a stable routine with a familiar context.

Share your schedule with someone close to you, or join a friendly group. Also, add a simple reward after the session to anchor the habit and return to sport with pleasure.

• Prepare your outfit and shoes the day before.
• Block a fixed time slot in the calendar.
• Make a note of each session you complete.
• Choose a comfortable intensity.
• Bring a light snack and water.

Typical two-week program

Aim for a gradual build-up to avoid exhaustion. Plan a simple restart to help you get back into the sport without straining yourself.

Week 1: Three short, varied sessions. In addition, work at an effort perception of 4 to 6/10, with a 15 to 30-minute outing and a 5-minute gainage.

Week 2: lengthen a session by 10 minutes and add overall strengthening. Therefore, keep 48 hours of recovery time between two strength sessions.

Intensity, recovery and nutrition

Go at a pace where you can speak in complete sentences. If you’re using a heart rate monitor, stay at around 70% of your maximum heart rate, so you can get back into the swing of things.

Stay hydrated from the very first minutes. In addition, aim for around 500 ml/hour, adjusted for heat and sweat, and opt for a snack rich in protein and fibre.

Common obstacles and practical solutions

Time is often short. However, micro-sessions of 10 to 15 minutes at the right time are still effective and provide real mental benefits.

Aches and pains can be unsettling. So opt for walking, light self-massage and sleep. What’s more, moderate intensity helps to ease discomfort without interrupting the momentum.

Motivation fluctuates according to the weather, moods and constraints. From now on, use a simple tracker, a motivating playlist or a social gathering to stay on course and get back into sport for the long haul.

• return to sport