Congratulations! You’ve finally decided to get off that comfy couch and get those muscles moving yet again. It’s not an easy choice to make, and even your body may complain during the first few days of your comeback, but remember that your dedication can only result to something good.

If you’re heading back to the gym, track, or pool after a very long time, better jump in prepared. Here a few things to tick off your checklist in case you're a little rusty:

1. Get the right support

And by support, we mean for your boobs. Secure your babies to avoid pain brought about by excessive movement. Remember that your breasts have very fragile ligaments that can stretch, break, and cause sagging if you’re not careful!

A post shared by NikeWomen (@nikewomen) on

TRY: Nike Sports Bras, available in Nike stores and kiosks nationwide

2. Drink lots of water.

It’s important to keep yourself hydrated, especially if you haven’t been physically active in a long time. “Just losing 2 percent of your body weight in fluid can decrease performance by up to 25 percent,” explains trainer Amanda Carlson on WebMD. Dehydration can also cause dizziness and an increased risk of cramping.

TRY: Gerolsteiner Sparkling Water can help fight off bloat and constipation, available in select supermarkets and convenience stores nationwide.

3. Eat a balanced diet.

Seriously, girl, quit starving yourself! Now more than ever, your body needs proper and ample nutrition brought about by the right mix of fruits, vegetables, and meats. Give it fuel to burn by eating well.

"Your body, lifestyle, and priorities change as you age, so it’s important to find a diet that works for you at the stage of life you’re in. Enter fitness inspiration and consultant to the stars, Nadine Tengco, who has set out to share the lessons she has learned through decades of sculpting celebrities’ bodies to help you sizzle at any age, too. Out now from Summit Books is Sexy at Any Ageby Nadine Tengco, where the diet and fitness guru reveals secrets to looking good, feeling great, and loving your body through the different stages of your life: “Beast Mode” (25-35 years old), “Mother Mode” (36-45 years old), and “Queen Mode” (46 years old and above). Now at 50 years old, Nadine has experienced all three stages and has emerged in her best form yet. She says, “I look and feel a billion times better than I did when I was 25. I am twice as strong and twice as healthy at twice the age!” No wonder one of Nadine’s celebrity clients, Anne Curtis-Smith, calls the diet guru her “super mama.” “She taught me that dieting doesn't mean you have to deprive yourself,” Anne says in the foreword she wrote for Sexy at Any Age. In Sexy at Any Age, Nadine delves into what is “sexy” by looking at societal standards of attractiveness through the years and encouraging readers to define their own standards for sexiness. She then identifies the usual culprits that make us fat—stress being the greatest of them. Besides sharing recipes perfect for a person’s needs through different life stages, Nadine recounts the inspiring fitness journeys of clients of varying ages: Anne Curtis-Smith and Jessy Mendiola for the “Beast Mode” years, Georcelle Dapat-Sy for the “Mother Mode” years, and Myrza Sison and Agot Isidro for the “Queen Mode” years. She also offers as examples real people who have achieved their peak states owing to their exceptional psychology, practices, and routines. Finally, Nadine leaves the reader with quick weight loss solutions for when milestone events such as weddings and celebrations are coming up. Sexy at Any Age by Nadine Tengco, co-presented by Century Tuna, is out now in bookstores, newsstands, convenience stores, and supermarkets nationwide for P295."

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TRY: Read Sexy At Any Age published by Summit Books, and available select bookstores and department stores nationwide for P295.

4. Take your supplements.

Aside from a healthy diet, it’s important to take supplements that can help boost your immune system as well as keep your muscles healthy. Protein is known to help repair and build lean muscle mass. Omega-3 makes your metabolism more efficient, which can help you burn fat faster. Ask your doctor which ones will work best for you.

TRY: Easy Pha-max Wheatgrass Lemon contains 17 amino acids, 13 vitamins, 10 alkaline minerals, trace minerals, fiber, chlolorophyll and over 100 types of enzymes, and is available at wheatgrasscan.com.

5. Tie your hair back and keep on going.

It’s not easy to get back to the groove if you’ve been go for so long, but it’s important to stick to it once you get started. Remember that for an activity to become a habit, you have to do it daily for a minimum of 21 days.

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TRY: Popband Bubble Gum hair ties, available in Urbanize Outlets at U.P. Town Center, Gateway, Shangri-La, Glorietta3, Uptown BGC, Venice Grand Canal, Kiss & Fly NAIA Terminal 3, Alabang Town Center, The District-Imus, Solenad and Serin – Tagaytay.

6. Reward yourself.

Of course, great effort comes with great reward. Don’t be shy about feeling proud and a pat on the back. Having something to look forward to can help you motivate to fight another day.

TRY: Download the Philam Vitality Active Mobile App which rewards you for every weekly health challenge you manage to complete with free passes to SM Cinema, SM Ice Skating, SM Bowling, Blink, and Exploreum. This app is available for iOS and Android devices.

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