Resuming physical activity after a period of inactivity, even a short one, must proceed gradually. After a prolonged period of rest, it is quite difficult to replicate the performances achieved previously, when the body was trained consistently. In order not to be discouraged by results that are temporarily not entirely satisfactory, it is important to manage expectations, set realistic goals and take targeted actions.

The biggest challenge when resuming your usual physical activity is psychological. As you age or after a particularly long period of inactivity, the inability to achieve the goals you were used to can generate a cognitive dissonance between your fitness-based self-image and the reality of the new situation.

Among the most common reactions to this type of situation there can be disappointment, anger and discouragement. This type of attitude is not healthy and can also have a negative impact on the intention to get back in shape. People who are frustrated with their initial performance tend to set unrealistic goals or to submit to a routine that is too hard and intense, with the risk of feeling even less fit, losing motivation and abandoning the workout.

The keys to regaining your lost physical identity are to return to exercise safely, proceed in small steps and change your fitness routine frequently. Also, don't underestimate the rest period between workouts because giving your body time to recover means preparing it to give its best in the next session. Not seeing immediate results after resuming physical activity can be disappointing and it is precisely at this stage that many give up on the idea of returning to previous levels.

However, we must not forget that the more time passes, the more the initial fatigue should ease, also thanks to the development of endorphins that are activated especially when training becomes a habit.

Obviously, it is essential, during the resumption of physical activity, to have a correct and balanced diet. An adequate nutritional routine finds its expression in a correct and varied combination of foods and the right water intake, so as to adequately satisfy the energy and physiological needs of the body.

Pre-gym diet should include an adequate amount of carbohydrates such as rice, whole wheat pasta, barley, spelt and proteins such as chicken, turkey or fish and accompany it all with fresh or cooked vegetables.
Supplements can be a valid help in the case of practicing activities that involve a particularly high energy expenditure and excessive loss of minerals through sweating. It is also important to choose the type of supplement, among the many options available, that is actually adequate for your specific and individual needs.

Among the many options available, energy bars are particularly used, providing carbohydrates at different assimilation speeds, useful for both short and long-lasting efforts. Another type of bars that are quite widespread are those with a high protein concentration.
The importance of a correct intake of proteins, especially for those who do sports or intense physical activity, lies in the fact that the latter contribute to the maintenance and growth of muscle mass. Protein bars can be particularly convenient for their ease of intake and conservation; they are generally well digestible; they also give the possibility of increasing the amount of proteins in the diet while containing the intake of cholesterol and saturated fats. Another way to take a correct amount of proteins is through soluble powder supplements. There are also supplements designed for the hydro-saline reintegration to be used after abundant sweating due to intense physical activity.