How to Overcome Physical Deconditioning and Get Back in Shape

How to Overcome Physical Deconditioning and Get Back in Shape

Are you finding it harder and harder to get back in shape? Do you feel like you’ve let yourself go, and that it might be too late to fix the problem? You’re not alone. Millions of people struggle with physical deconditioning every year. In this blog post, we will discuss some tips that can help you overcome physical deconditioning and get back in shape!

What Is Physical Deconditioning?

What Is Physical Deconditioning?

Physical deconditioning is a state of reduced physical fitness due to a sedentary lifestyle or extended bed rest. It can occur in people of any age but is most common in older adults.

When you are physically conditioned, your muscles are weaker and your endurance is lower than it used to be. You may also have difficulty performing everyday activities, such as climbing stairs or carrying groceries.

Physical deconditioning is different from muscle atrophy, which is a loss of muscle mass due to disuse. With physical deconditioning, your muscles are still there, but they are not as strong or efficient as they once were.

How Does Physical Deconditioning Happen?

Physical deconditioning can happen quickly or gradually. It usually occurs when you stop being active and do not exercise regularly.

bed rest, hospitalization, or an injury can lead to physical deconditioning. Illness, pregnancy, or can lead to physical deconditioning.

Other factors that can contribute to physical deconditioning include:

A sedentary lifestyle: If you have a sedentary job or spend most of your leisure time sitting, you are at risk for physical deconditioning.

Lack of access to transportation: If you do not have a car or live in an area with limited public transportation, you may find it difficult to get to the places you need to go, such as the grocery store or a fitness center.

Age-related changes: As you age, your muscles naturally become weaker and you lose bone density. These changes can make you more susceptible to physical deconditioning.

Chronic illness or pain: Conditions such as arthritis, heart disease, and obesity can make it difficult to be active.

Fatigue: Feeling tired all the time can make it hard to find the motivation to be physically active.

Shortness of breath: A common symptom of deconditioning, shortness of breath can make physical activity feel more difficult than it is.

Muscle weakness: When you’re not used to exercising, your muscles can feel weak and tired quickly.

Joint pain: Joints that are not used to moving around may hurt when you start to be more

Muscle weakness

Obesity: Obesity can make it difficult to move and exercise.

Lack of knowledge: Not knowing how to get started or what exercises are safe for you can hold you back from being active.

Depression or anxiety: Conditions such as depression or anxiety can make it tough to find the motivation to exercise.

What Are the Symptoms of Physical Deconditioning?

There are various symptoms of physical Deconditioning. They are as follows:

1. Fatigue

2. Shortness of breath

3. Muscle weakness

4. Poor stamina

5. Joint stiffness

If you are facing any of these problems, you are likely physically deconditioned. But don’t worry, there are ways to overcome this problem.

What Is the Difference Between Physical Deconditioning and a Sedentary Lifestyle?

People often confuse physical deconditioning with a sedentary lifestyle. However, there is a big difference between the two. A sedentary lifestyle means that a person is inactive and does not engage in any physical activity. On the other hand, physical deconditioning occurs when a person who was once physically active becomes inactive.

The human body is designed to move. When we are physically active, our bodies function optimally. However, when we become sedentary, our bodies start to deteriorate. We lose muscle mass and bone density, and our cardiovascular and respiratory systems begin to decline.

The good news is that it is never too late to start being physically active again. Even if you have been inactive for many years, you can still make positive changes to your health by becoming more active.

Tips For a More Active Lifestyle

Tips For a More Active Lifestyle

There are a few things you should keep in mind when starting to become more active after a period of inactivity:

Start slow

Don’t try to do too much too soon. If you haven’t been active for a while, your body will need time to adjust. Begin with just a few minutes of activity each day and gradually increase the amount of time you’re active.

Choose activities you enjoy

Choose activities that you enjoy so that you’re more likely to stick with them. If you don’t enjoy the activity, you’re less likely to stick with it. For example, if you love swimming, sign up for a local swim class or join a swim team.

If you hate running, don’t try to force yourself to start running just because you think it’s “good for you.” Find an activity that you enjoy and stick with it.

Set realistic goals

Set realistic goals that you can achieve. Don’t try to do too much too soon.

Start slowly and gradually increase your activity level: Begin with low-intensity activities and gradually increase the intensity and duration of your workouts.

Be consistent

It’s important to be consistent with your exercise routine. Try to make it a regular part of your day. For instance, if you know you won’t have time for a longer workout, break it up into smaller sessions throughout the day.

Commit to a goal

Set a realistic goal for yourself and commit to achieving it. This will help keep you motivated. For example, if you want to get back in shape after a period of physical deconditioning, make a plan to work out three times per week for eight weeks.

Start slowly and progress gradually

When you first start working out again, it’s important to take things slowly. If you try to do too much too soon, you’re more likely to injure yourself or become discouraged. Gradually increase the intensity and frequency of your workouts as you get stronger and more fit.

Start slow and go slow

If you’re just starting, begin with low-intensity activities, such as walking or swimming. Once you’re able to do these activities for 30 minutes at a time, you can gradually increase the intensity.

Set realistic goals

Trying to do too much too soon is one of the most common mistakes people make when trying to get back in shape. It’s important to set realistic goals so you don’t get discouraged and give up.

Make a plan

Once you’ve set your goals, it’s important to make a plan of how you’re going to reach them. This should include when and how often you’ll exercise, what type of activities you’ll do, and how you’ll make time for it in your schedule.

Find a support group

A support group can help you stay motivated. Ask your friends or family to be active with you or join an exercise group. For example, you could walk with a friend or take an exercise class.

Reward yourself

Give yourself a reward when you reach your goals. This will help you stay motivated. For instance, you might give yourself a new workout outfit once you lose five pounds.

How Can YouTreat Physical Deconditioning?

You can treat Physical Deconditioning by following methods. They are as follows:

Regular and consistent physical activity: You should make sure that you are physically active regularly. This will help your body to get used to the demands of exercise and prevent deconditioning. For example aerobic exercises like swimming, running, brisk walking, etc.

By using proper equipment: You should use proper equipment while working out. This will help you to avoid injuries and deconditioning. For example, if you are planning to run, you should use a treadmill instead of the road. This is because the surface of the road is not even and can cause you to trip and fall.

By following a schedule: You should follow a workout schedule in order to avoid deconditioning. This schedule should be designed according to your fitness level and goals. It is important to be consistent with your workouts in order to see results.

By following a structured workout program: You should follow a structured workout program. This will help you to gradually increase the intensity and duration of your workouts. For example, if you are starting from zero, you could start with just walking for 30 minutes a day. After a few weeks, you could start adding in some light jogging or running.

And then after a few more weeks, you could start adding in some interval training (i.e., sprinting for 30 seconds followed by 1 minute of walking).

By using recovery methods: You should use recovery methods like massage, ice bath, etc. This will help your body to recover from the demands of exercise and prevent deconditioning. For example, if you are a runner, you can use an ice bath after your run to help your muscles recover.

Keep a training log: Keeping a training log is a great way to track your progress and make sure that you are not overtraining or undertraining. This will help you to avoid deconditioning.

By listening to your body: You should listen to your body and rest when you feel tired. This will help your body to recover from the demands of exercise and prevent deconditioning.

By making changes in your lifestyle: You should try to make some changes in your lifestyle like quitting smoking and following a healthy diet. These changes will help your body to become more efficient and reduce the risk of deconditioning.

Eating a healthy diet: You should follow a healthy diet to make sure that your body has the nutrients it needs to recover from the demands of exercise. For example, you should eat plenty of fruits and vegetables, as well as lean protein. You should try to reduce stress in your life to help your body recover from the demands of exercise.

By getting enough rest: You should make sure that you get enough rest to allow your body to recover from the demands of exercise. Also, get enough sleep to allow your body to recover from the demands of exercise. For example, if you are working out five days a week, you should make sure to get at least two full days of rest. This will help to prevent overtraining and allow your body to recover from the stress of exercise.


It may be concluded that physical deconditioning is a reversible process that can be overcome with the proper motivation and determination. With the right mindset, anyone can get back in shape and improve their physical condition. Although it may take some time and effort, it is definitely worth it to feel healthy and physically fit again.

Physical Therapy help patients recover from pain. If you’re experiencing Back pain, Shoulder pain, Knee pain, Neck pain, Elbow pain, Hip pain, or Arthritis pain, a physical therapist at MantraCare can help: Book a physiotherapy session.

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