How to Get Back Into Exercise and Stay Motivated

Ready to restart? Get back into working out and activity with practical advice on how to gradually rebuild your movement routine.

Published Date: Feb 27, 2025

You were cruising along with consistent exercise and seeing great results, including pain reduction or improving daily function. And then life happened. Maybe you got injured or sick, had a family obligation, a trip, or some other setback that kept you from staying active and working out regularly.

How can you get back into exercise and restart a movement routine — especially if you have any concerns about pain flares after being inactive?

Read on for some helpful guidelines from Hinge Health experts on how to return to activity and continue making progress after an exercise pause.

Get exercises from a licensed physical therapist and more to relieve your pain. All right from your phone. At $0 cost to you.

Start your app tour

Getting Back to Exercise After a Setback

The road to recovery is often not straight. It is expected and normal to have some switchbacks in working toward your goals. These can include temporary plateaus, illness, injuries, upticks in pain, and more. But these setbacks don’t have to keep you from moving forward.

You might feel a bit hesitant when restarting activity after a pause, but it’s a perfect chance to rebuild confidence and ease back into movement at your own pace. Remember that most of the time, it is safe to move, especially if you start with activities like gentle stretches and low-impact cardio. Plus, movement is one of the most important ways you can reduce pain and build resilience.

Understanding Exercise Load

If you’ve taken a break from activity, you can reduce your exercise load to ease back in. One way to think of exercise load is to picture filling up a bathtub.

You can turn the water on full blast for a few minutes (high intensity, short duration).
You can let the water trickle out of the faucet for a couple of hours (low intensity, long duration).

Either one will fill the bathtub. And the same goes for exercise and movement.

You can reach the same exercise load by doing a short amount of high-intensity exercise or a long period of low-intensity exercise. When easing back into activity after a pause or setback, you may want to consider starting at a lower intensity and duration and gradually increasing.

Rebuilding Your Exercise and Movement Habits

One of the best ways to relieve pain with movement is to do a little activity regularly. And one of the best ways to ensure you get back into exercise — and stay motivated and engaged — is to focus on making it part of your routine. The less you have to think, plan, and worry about when you’ll find time for movement, the easier it will be to stick with.

You can try some of these tips and see if they work for you.

Find joy in your routine. It’s important to find activities that you enjoy to keep you energized and enthusiastic, whether you’re going to the gym, working out at home, or engaging in movement outside — say, in a local park. Try a variety of fitness classes or exercise styles, and explore different environments and locations. It’s okay to try a new routine and decide it is not for you. Chances are, you'll stick with your exercise plans if you enjoy what you're doing.
Make an “appointment.” Schedule movement time into your calendar. This serves as a reminder and ensures you will have dedicated, uninterrupted time. To boost your accountability, sign up for a new fitness class, book time with a personal trainer, or meet a friend. You can set reminders in your Hinge Health app for a gentle nudge to do a stretching session. If you prefer to work out alone, share your goals with others. Using social support can help you stay accountable and committed to your goals.
Prepare the night before. Laying out workout clothes and accessories the night before can help you save time and reduce barriers. Place a gym bag by the front door or with your car keys as a reminder. You could even consider wearing your workout clothes to bed if you want to exercise first thing in the morning.
Dress up and show up. One of the biggest obstacles in working out is just getting started. Commit to showing up. Even if you go for a five-minute walk down your street or a very short session at your gym, you got there. Next time, show up and do a few more minutes. With time, your confidence will build and lead to more substantial workouts.
Reward yourself. It’s normal to feel challenged and intimidated as you restart a fitness habit. Celebrate the smallest of wins — could be listening to a favorite song or podcast, calling a friend, or treating yourself to a coffee. And once you’ve made more progress or reached a goal, you could buy yourself new shoes, a gym outfit, or a bag, or set aside some time for yourself to do something you love.

💡Did you know?

Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.

Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.

Finding Your New Movement Sweet Spot

Your movement sweet spot is the point between doing too little and overdoing it. Doing too much before your body is ready can lead to pain or discomfort, but doing too little means you’re missing the chance to help your body build strength and resilience. Finding a sweet spot means that your movement routine is just challenging enough for you. It can, and should, change over time.

After time away from activity, it’s normal for your movement sweet spot to change. The guidelines below will help you know when to nudge forward with activity and when to pull back.

Start slow and gradually increase your exercise load (intensity and duration) to give your body time to adjust.
Some pain during or after working out is fine. But don't push through unacceptable levels of pain to maintain a previous intensity level.
Monitor your response to exercise. If pain becomes unacceptable or increases in pain last longer than 24 hours, reduce your exercise load (intensity, duration, or both) and try again.
Some ups and downs are normal and an expected part of the recovery process.
Exercise therapy can increase your tolerance for other activities, so be sure to keep doing your Hinge Health exercises. They can be a great standalone workout, or a warm-up or cooldown.

Nudging into a bit of pain is almost always safe, even after a hiatus from working out. Instead of seeing your exercise pause as a setback, look at it as giving your body the time it needs to tackle your next challenge with renewed energy and motivation.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

$0 Cost to you

Looking for pain relief? Check if your employer or health plan covers our program

Join more than 1.2 million members and over 2,200 companies that trust Hinge Health to get relief.