Chris Judd: 4 tips for easing back into a fitness routine

Like most people, I’m guilty of overindulging during the silly season. Even the most disciplined eaters can be tempted by all those Christmas desserts and drinks.

But now the holidays are over, and it’s time to be active again. Whether it’s been a while since you’ve exercised regularly, or you’re simply looking to get back on track, the best thing you can do for your health is to just get started.

Here are my tips for easing back into your fitness regime without burning out – or worse, giving up on your goals by the end of January.

I’m not a huge fan of New Year’s resolutions. They’re too disposable. They can be pretty scary too. If you’re setting a fitness goal for the entire year, that could be 100 sessions and 1,000 meals away. How daunting is that?

It’s just too easy to break a year-long promise to yourself. And when you do, you start to lose that confidence to keep chasing your goals. You won’t trust yourself to see things through.

My advice? Accept your fitness journey isn’t going to be a linear progression to where you want to be. Once you’ve done that, you’re away.

In my first year at Carlton, I had a horrible groin, and the whole year just looked terrifying. I was really struggling to run, and it felt like there was a lot of pressure on me. But by focussing on a day at a time, it became manageable.

After a game, I would be doing everything to get up for Wednesday’s training. That was the focus, and then after that, it was about getting up for the next game. Before you knew it, four or five games had gone by, and I hadn’t felt that anxiety for weeks.

When people are getting back into exercise, they often overestimate what they can achieve in the short term, and underestimate what they can achieve in the long term. You don’t want to go too hard, too early. You’re in it for the long haul.

At the same time, it’s helpful to set yourself up for some early wins. Have a measurable goal you know you’re going to be able to tick off after two weeks. It’ll get your confidence up, so you can make the challenges bigger as you go on.

Setting your sights on a long-term goal can do wonders for your fitness regime – but unlike a New Year’s resolution, it’ll only happen if you have regular things you’re working towards along the way.

Having an event you want to peak for, like a five-kilometre fun-run or a marathon, is a good thing. But if it’s ten months away, give yourself measurable checkpoints at three months and six months. You’ll have an opportunity to celebrate your achievements, or to reassess and jump back on the horse if you’ve fallen off.

Then, by the time next Christmas comes around, you’ll have met your fitness targets – and you won’t feel guilty about that extra slice of pavlova.

Former Australian Rules footballer Chris Judd is familiar with how to get your heart rate up and push yourself physically. Twice winner of the prestigious Brownlow Medal, Chris is an honoured sportsman and father to four children, Oscar, Billie, Tom and Darcy. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.