Physical activity experts advise gradual return to exercise to prevent injury

As warmer weather encourages a return to outdoor physical activity, experts warn against the risks of resuming intense training too quickly after a period of inactivity.

Luis Flores, head of Kinesiology at the University of O’Higgins, advises that returning to exercise must be gradual and progressive. A common error is attempting to immediately match previous fitness levels. While the cardiorespiratory system recovers relatively quickly, tendons and bones adapt much more slowly to physical stress.

For those restarting, it is recommended to begin with sessions lasting 20 to 30 minutes at a moderate intensity—defined by the ability to maintain a conversation. While long-term goals may include 150 to 300 minutes of moderate activity per week, these should be treated as targets rather than immediate starting points.