The Comeback Plan: Getting Back in Shape After Burnout

Burnout (physical or mental) can leave even a fit guy feeling spent.

The key to bouncing back is balance: give yourself permission to rest and gradually reintroduce healthy habits. First, acknowledge the burnout: sleep more, eat nutritiously, and seek support if needed.  Then, start moving a little each day. Even 5 minutes of brisk walking or gentle stretching can boost mood and energy when you’re recovering . Aim to accumulate at least 150 minutes of moderate exercise per week in the long run, but begin with bite sized workouts.

Ease in with low impact activity

Try short home workouts (e.g. a 10 minute bodyweight routine: squats, push ups, planks, lunges). Research finds that even a couple of sets of basic exercises a few times a week can preserve most of your muscle mass .

Listen to your body

If you feel overly fatigued after a session, rest longer before resuming. It’s better to do less consistently than do too much and relapse. Gradually increase intensity, for example, if a week of walking feels okay, add a second round or brisk intervals next week.

Combine exercise with stress relief

Activities like yoga, Tai Chi, or gentle swimming can boost fitness and reduce stress. Even a daily 15 minute walk in nature helps break the burnout cycle and clears your mind.

Prioritise sleep and nutrition

Make sure you’re truly recharging. Good sleep (see above) and a balanced diet rich in protein, fruits, vegetables and whole grains will fuel recovery. Sometimes just sipping a smoothie or eating more greens can markedly improve your energy level.

Remember

Progress may be slower than in your 20s, but getting started is a victory. Each session, even light, is a step away from burnout and toward the energized version of yourself. In time, those short workouts will turn into solid strength and endurance gains .