Making a (Safe) Comeback: 6 Tips for Returning to Exercise After a Major Health Event

August 25, 2026

People exercising on some fitness equipment.

If a major medical event has knocked the wind out of your sails, you may be wondering how — and if — you'll ever get back to the daily activity and exercise level you once knew. While the road back from something like a heart attack, back injury or joint replacement can be long and tedious, you can get there.

To provide some perspective, we turned to Kay Benward, an exercise physiologist at MU Health Care's Sam B. Cook Healthplex. Exercise physiologists focus on long-term functional improvement and provide medically supervised, customized workout plans. Benward has more than 35 years of experience guiding people back into physical activity after a devastating health event or injury.

"The key is looking at each individual and their goals and then progressing gradually from there," Benward says. "Supervision during a return to exercise can be critical. It’s about building confidence and getting back to a place where you independently feel comfortable with exercise and daily movement. Taking small steps is key to success."

After decades of making a difference in people's lives, Benward is sharing her best tips for easing back into activity and exercise after a major health issue:

1. Get Medical Clearance Before Starting

It’s important to follow your physician guidelines and have medical clearance before beginning an exercise program. The clearance is there for your protection, and once you are medically cleared, you can be confident that you can safely return to activity.

If you are dragging your feet, know that it's natural to be worried about exercising again after a life-changing medical event. What if you get another pain in your chest or hurt your back again? Finding the right therapists, trainer and facility can help ease that anxiety.

"Working with the right people in the right setting can help ensure you are doing the best things for a safe return to higher levels of activity and movement," Benward says. "Look for a trainer who has experience in the health care industry and who is comfortable working alongside the rest of the medical team. At the Healthplex, for instance, there are trainers who will work with your therapist and can guide your exercise plan. There are also medical professionals on-site to step in if you experience an issue during your workout."

2. Identify Your "Why"

Knowing why you want to be more physically active after a health event is critical. It can help keep you motivated and bolster your mental health. Maybe you want to play with your grandkids or get back in the garden again. Or maybe you simply want to ensure that you can live independently for years to come.

"Goal setting can help you see beyond where you are right now and focus on where you want to be," Benward says. "When there's a reason to want to get better, there's a reason to do simple exercises now that can be stepping stones to the bigger goals. Simple sit to stands and marching from a chair can eventually lead to climbing the stairs and the ability to travel, work in the garden and play with grandkids."

3. Start Slower Than You Think You Should

Returning to activity too quickly can cause a setback that can shatter your confidence. Slow and steady definitely wins this race.

"Many people try to return to normal activity too quickly," Benward says. "Starting off slowly — whether you are working your way back from a heart condition, cancer or orthopaedic issue — enables you to experience quick moments of success and will build your confidence."

Benward says examples of good starting points after a major event include:

  • Range of motion activities, such as knee extensions, leg raises and arm circles
  • Short walks that gradually build to longer durations
  • Body weight and light strength exercises such as sit to stands, wall pushups and arm curls

"Taking small steps can build strength and get you back out into the community," Benward adds.

4. Focus on Consistency Rather Than Intensity

Getting stronger after an illness, event or injury takes time. But with consistent effort, you will progress. How quickly you progress may depend on how physically active you were before your health incident.

"It's always best to focus on consistency over intensity when you are starting something new," Benward says. "If you were previously walking daily or getting regular exercise, you may progress more quickly back to the level you were at, but I recommend initially proceeding with caution."

Start by making a plan that you can stick with. Can you commit to performing certain exercises three times a week or setting aside time every day for stretching? Once you form the habit and routine, you can slowly add intensity.

5. Listen to Your Body

Monitoring how you feel and how your body responds to physical movement can help you see progress. It may also help you pinpoint the root of a problem if one arises.

Signs that you should stop activity include:

  • Dizziness
  • Fever
  • Increased warmth or redness near a recent orthopedic injury
  • Pain
  • Shortness of breath, chest pain, tightness or palpitations, if you are recovering from a cardiac event
  • Swelling or tenderness near a recent orthopedic injury

"The goal is to be in a pain-free range during exercise, while slightly challenging yourself," Benward says. "But you never want to ignore signs of an underlying issue or acute event, such as direct pain with a particular movement, increased swelling or redness at a surgery site or unusual pain in your chest."

6. Look at Your Lifestyle Habits

Physical recovery and progression depend on much more than what's happening while you exercise. Your lifestyle habits also play a role.

If you are having difficulty returning to your previous level of activity or are not seeing progression, take a closer look at your:

"The best recipe for physical recovery is a healthy lifestyle," Benward says. "Talk to your doctor, medical team or trainer for guidance in creating the small steps needed for better health for life."

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