Overcoming a Fitness Setback (page 2 of 2)

Yeah, I Planned It That Way

Reset your goals. Remember that missed walking workouts will inevitably alter progress toward your fitness goals. You may no longer be able to lose a pound a week or add time to your long weekend walks. It's important, though, to set new goals that reflect the success of overcoming your setback. "It may be that just finishing an event feeling good, rather than being first in your age group, has to be your goal after a setback," says Schueler. Or it could be that you'll decide to be satisfied with getting down to a size-12 dress, not a 10, for your cousin's wedding or other important occasion.

Get new shoes. Overworn shoes may have been one of the original causes of your injury, says Palamarchuk. Even if the problem was not your shoes, your walking mechanics may have changed with the injury or your therapy. Invest in new shoes to break in with the changed technique once you're back on your feet. That way, you'll be a step closer to problem-free walking when your setback is finally behind you.

Not every exercise setback is due to an injury. Having a child, buying a home, or caring for a sick parent can disrupt your regular fitness habits as much as a sprained ankle. With some planning, though, you can survive -- and even find yourself recharged by -- a short fitness hiatus.

For starters, remind yourself that almost no one can maintain her ideal workout schedule every week throughout every year. You are certainly not alone in facing a temporary interruption. Even elite athletes take time out of their regular training schedules to recuperate and make room for other demands. Nationally ranked racewalker Deb Van Orden plans an "active rest" break of a month or two each calendar year. During that time, she gives her body a much-needed break from a demanding regimen, while still keeping herself fit with informal activities like mountain biking or hiking. The time off gives her an emotional break as well, since exercise is less structured and her performance expectations are lower.

The rest of us can use active rest for damage control when facing a schedule meltdown. When you know your life will be upended for weeks or months, go ahead and plan a break. The key is not to cut out physical activity completely, but to choose a reduced schedule of alternative activities that work better during that time. Searching for a new home? Explore potential neighborhoods by bike. Facing knee surgery? Talk to your doctor about pool workouts, or use resistance bands at home for an upper-body workout. Ecstatic with your newborn, but missing morning walks with your neighbors? Invest in an all-terrain stroller and take short jaunts whenever you have a chance. In a few months, active rest will be over, and you'll be refreshed and ready to restart your full routine.

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