If you follow me on social media, you may have seen that in the last month and a half, I’ve had two skin surgeries to remove melanoma from my thigh and my shoulder. You may have also seen that Kurt and I were recently able to take a short but long-awaited vacation to the island of Kauai in Hawaii for our ten-year anniversary.

Not great timing for one to follow the other but don’t worry, I was very careful with lots of sunscreen and covering up! And I did not come back with a tan but did come back refreshed and rested and with some great memories!

All this happening at once required me to take both unplanned and planned breaks from my normal workout routine.  Part of this was tough for me—the skin surgeries were two weeks apart, so I had to take the better part of a month off, then once cleared, I left to travel. Even though I know better, I still got worried I would lose strength and endurance. I worried I would lose the momentum of the March workouts (see what I did there?), that my anxiety would skyrocket, and that I’d get behind in work.

If you’ve been following the March calendar, you’ve seen that I got creative with some special guest stars helping me out in workouts, as well as modifying for myself when needed. And as I return home this week, I’m feeling really excited to finally get moving again, no matter what that feels or looks like.

The question of taking time off comes up often, so let’s break it down. What really happens when we take a break from exercise?

The good news is, not much! Especially if you have been consistently working out. The other good news, breaks are needed for our body to recover and often we return to exercise with more energy to challenge ourselves. If you’re taking a normal week or two off due to vacation, a minor injury, or a particularly busy season of life, here’s what to expect:

  1. Muscle fiber hangs on! While studies vary, most research confirms that it takes weeks to months to begin losing muscular strength and mass.
  2. We lose some cardiovascular endurance but not much. Recent studies show that aerobic capacity starts to decline in about two weeks, so you may feel a little more winded when you return, but detraining effects are minimal.
  3. Your body may retain some fluids, making you feel a little less tight or strong, but you haven’t lost muscle and don’t look any different.
  4. Our bodies have a chance to rest and heal, so they come back with more energy and drive. Remember what I always tell you: Recovery is part of the process!
  5. We remember why we love movement in the first place! It’s true—my time off has made me realize even more how much my body craves movement, and how important it is to my mental health and energy levels. I always feel better after I move.

Even if you are unable to exercise for an extended period due to an injury or illness or life circumstance, you won’t come back starting from scratch! Muscle memory is strong, and while it will feel tougher and slower at first, know you can and will get back with a little time.

The bottom line is our bodies are incredible, and when we move consistently, our bodies know what to do even when we take a break. Time off can be incredibly beneficial to avoid burnout, avoid over-stressing our muscles, and getting adequate recovery, so use it wisely!