Getting Back on Track: Reignite Your Movement Routine with Ease and Joy

Everyone has times when life throws a curveball – whether it’s an injury, illness, or just a busy season. This can cause us to put our personal goals for health and wellness on the back burner. And, the longer we sit there, the more daunting it can feel to get back into the rhythm of regular movement and self-care routines. 

We’ve all been there, spinning our wheels. We know what it’s like to feel both off your game and ready to dive back in. So, if that’s you, at TGY, we are all about helping you ease back into your routine, boost your motivation and feel good in your body!  It’s absolutely doable, and we have five tips to help make your re-entry gentle and fun.

 1. Start Small and Celebrate Every Win.

When you’ve been away from movement, you may feel the need to jump right back in where you left off. That, however, can lead to reinjury, burnout, or feelings of disappointment, frustration, and doubt. Instead, try testing the water with small, achievable goals to help bolster your confidence, reawaken dormant skills and ease you back in with less stress and more success. You might start by attending one yoga class a week or doing five minutes of stretching each day. Each step forward lays the groundwork for rebuilding consistent habits!

And, just as important as these mini goals is celebrating each daily win. These wins, even small ones, reinforce positive behaviors and boost motivation to keep going (especially on challenging days). So, have a little internal party for yourself every time you take action!

Taking action might look like: taking the stairs instead of the elevator; parking further away from the door at the store; doing some morning stretches; walking the dog; attending a yoga class; getting up from your chair every now and then to move around; or even standing when you would normally sit. Whatever it is, celebrate it! When you acknowledge your efforts this way, your brain starts to associate movement (and other goals you are working on) with positive emotions, helping cement the activity as a habit you look forward to. 

There are lots of ways to add in “everyday celebrations” to keep you inspired and focused:

• Create a Win List: At the end of each day, jot down one thing you accomplished in your movement journey, no matter how small. 
• Make a Monthly Success Jar: Every time you complete a small goal, write it down on a piece of paper and put it in a jar. At the end of each month, read through your wins and celebrate your progress. 
• Share with a Friend: Tell a friend about your progress to boost accountability and give yourself a pat on the back. Or, post about your wins on social media (including in our TGY community!) Getting supportive comments can be a great way to feel encouraged and keep momentum going.
• Give Yourself a Gift: Mark your progress (weekly, monthly, or whenever you choose!) by getting yourself a small gift, like a new yoga accessory, a scented candle or a new plant for your home or office. This can be a nice reminder of your achievements!
• Use a “Sticker Chart”: Channel your inner child and place a sticker on a calendar or chart each time you achieve a small win. Watching your chart fill up can be very motivating. See how long you can make your unbroken chain. 
• Write Yourself a Note of Encouragement: Leave a sticky note or write in your journal acknowledging what you did well and how proud you are. These notes can be uplifting to read on days when motivation is low.

No matter how you choose to celebrate, focus on easy ways to acknowledge your initiative and boost your morale. Mix things up to keep your celebrations fresh and meaningful – the more you celebrate (even if it feels silly or awkward at first), the more you rewire your brain to think positive and build both the intrinsic motivation and discipline you need to keep going.

2. Find Your “Why” Again.

We’ve talked in previous blog posts about how important it is to connect your goals and actions to a meaningful “why.” When trying to resume regular movement after a period of being away, it’s important to remember why you enjoyed movement in the first place. Was it for stress relief, strength, flexibility, the ability to do things for yourself, or with your partner or kids? 

Reconnecting with that original “why” (or even discovering a new one) can create a powerful foundation for a movement routine. It’s about understanding what fires you up and makes an action worthwhile on a personal level. Knowing this can boost your motivation and make it easier to lace up your shoes or roll out your yoga mat

If you’d like to connect with your deeper “why,” try reflecting on your past experiences. Think about times when you felt happy, healthy, strong, or the most vibrant. What were you doing? Why did it feel invigorating and meaningful? Or, you can pause for a moment to consider your core values. Look at what truly matters to you. Is it feeling strong, having the freedom to move your body without pain, or finding mental peace and calmness? Your “why” should be directly tied to what is meaningful for your unique life and body. 

If you still struggle to dig deep enough, you can also try drawing a line between your “why” and a specific goal, such as “I want to practice yoga three times a week because it helps me manage stress.” To deepen this, take your “why”-driven goal and link it with habits you already do daily. For example: after morning coffee, do a 5-minute yoga flow; have a post-work wind down where you get home and do some light stretching; or create TV breaks where you try standing yoga poses or balance exercises during commercials or at regular intervals throughout a show. 

Keep your “why” front-of-mind by writing it down and putting it somewhere visible, like your bathroom mirror, your car air vent or your phone’s lock screen. When you’re not feeling motivated, this reminder can help you find your inner drive. 

3. Give Yourself Permission to Go Slow and Be Consistent.

Jumping into a packed routine or rigorous activities too soon can lead to setbacks. Give yourself the time and space to start with gentler movements like restorative yoga, walking, or somatic exercises. At the TGY studio, choose classes that focus on gentle flow, slow stretches, or beginner-level practices to build strength and confidence over time.

Consider trying  a “movement mix” week where you sample different activities, like restorative yoga on Monday, a walk on Wednesday, and a gentle flow class on Friday. Variety keeps things interesting and lets your body adjust gradually. Then, you can add in additional classes or activities as your body feels ready and able. 

Consistency is key when it comes to rebuilding a movement habit. Even if it’s just a few minutes each day, daily movement can have a huge impact on both physical and mental health. It helps regulate mood, boosts energy, and slowly rebuilds strength.

If you find yourself struggling with consistency when you are first getting back at it, try setting a “movement minimum” goal – something so achievable that you can do it even on the busiest days, like five minutes of stretching or walking. The act of showing up daily is more important than the intensity. 

These small daily movement goals help establish a routine and gradually improve fitness, strengthening the mind-body connection and creating sustainable habits. Consistent movement helps to rewire your brain, making exercise feel like a natural part of your daily routine rather than a chore. It also provides steady benefits to physical health, like improved circulation, enhanced flexibility, and increased energy levels. Mentally, daily movement can reduce stress and anxiety, fostering a sense of accomplishment.

Yin and Flow yoga classes can help with this. Yin is a gentle practice that involves holding passive stretches for a few minutes, which allows deeper connective tissues to release tension. It’s perfect for those looking to ease back in because it encourages a calm, meditative state while providing gentle physical benefits. Plus, if you need a break, it’s easy to shift into Child’s Pose or Corpse Pose to relax and recoup. Flow yoga, with its slower pace, helps rebuild strength and flexibility without being overwhelming to the body. It helps foster mindfulness and the mind-body connection and is easily tailored to different fitness levels. At TGY, our instructors all are well-versed in how to help you create movement patterns that work for your body and needs.

4. Make It Social (or Not!) Depending on What Motivates You.

We love the sense of community at TGY. It’s one of the things that really sets us apart. We are all about laughing, crying, wobbling, tipping over, laying on the floor, doing what feels good for our bodies, and creating a no-judgment zone for each of our members. This makes our studio a great place for easing back into a movement routine.

For some people, attending group classes or inviting a friend along can be a great motivator. Others might prefer solo movement, finding peace in the quiet. At the studio, group classes can provide a supportive environment, while solo practices at home may be perfect for a more introspective approach. Experiment with both social and solo activities to see which feels right to you. Consider trying a buddy yoga class or a class at the studio where there’s a blend of social interaction and personal reflection.

Beyond yoga, other gentle forms of movement can be wonderful for easing back into a routine without overwhelming your body.

5.  Incorporate Other Gentle, Beneficial Movements and Practices.

To make your re-entry to movement easier, try picking a new gentle activity to try each month. Keep it light and enjoyable! There are lots of ways to move your body that can inspire greater movement as you get stronger:

• Walking: Walking is an accessible activity that is gentle on the joints and can be done inside or outside.
• Tai Chi: Combines slow, mindful movements with breathwork, enhancing flexibility and balance.
• Swimming or Water Aerobics: These two options offer a low-impact environment perfect for those with joint pain.
• Stretching or Mobility Work: Loosens tight muscles and helps regain range of motion.
• Chair Yoga: Allows you to stretch and move while seated or using a chair for support.
• Light Dancing: Gentle movements to music can lift your mood without feeling like a structured workout.
• Somatic Movement: Focuses on mindful movements to reconnect with the body’s sensations and improve functional movement.
• Pilates for Beginners: Strengthens the core and improves posture without high impact.

Building a healthy movement routine involves more than just adding in exercise, though. There are many lifestyle factors that can provide you with a well-rounded return to movement, exercise, and overall wellness. As you move forward with finding your new movement patterns, consider tuning into or adding other supportive practices to enhance and bolster your success, including:

• Getting Enough Sleep: Rest allows your muscles to recover, maintains energy levels, and supports overall health. Try establishing a calming bedtime routine and keep consistent sleep hours.
• Focusing on Balanced Nutrition: Fuel your body with nourishing foods that provide sustained energy, like fruits, vegetables, and whole grains. Proper hydration also aids muscle function and reduces fatigue.
• Spending Time with Friends: Social interactions can lift your mood and serve as a reminder to stay active together. Consider joining a class with a friend for extra encouragement.
• Adding Massage and Bodywork: Techniques like massage, acupuncture, or chiropractic care can ease muscle tension, improve circulation, and support recovery from injuries.
• Using Mindfulness or Meditation Practices: Incorporating these practices can reduce stress and enhance your focus, making it easier to stay committed to movement goals.

Getting back on track with movement doesn’t have to involve pressure or stress. You can find your personal path by focusing on setting small goals; reconnecting with your “why”; and choosing gentle, intentional movement enhanced by other supportive practices. No end date needed! By allowing yourself time to find your footing in ways that feel good in your body, you’ll build consistency and rediscover the joy of moving. The most important part is showing up for yourself each day, in whatever form that takes. So take a deep breath, roll out your mat, and see where this new journey takes you! We’re here to help you get wherever you go next.