If you took a break from your fitness routine over the holidays, you are not alone. According to reports, nearly half of Americans, or 45%, hit the pause button on their workouts during the holidays.

"Holiday travel, activities with friends and family, and trying to get a bunch of things done can cause people to lose track of their healthy habits," said Barbara Bawer, M.D., family medicine physician at Ohio State University Wexner Medical Center. "If one healthy habit drops off, it can affect other areas very quickly."

But, according to Shape, you can ease back into your regular exercise routine safely by listening to your body and taking it slow. Here are some tips:

• Reframe your mindset through meditation. Instead of berating yourself for the holiday break, consider it a resting period preparing for you to get back into the gym. Using breathwork and meditation techniques can help prepare your mind to achieve new fitness goals. One study found that just two weeks of mindfulness training can help people get the most out of their workouts.

• Start walking. Take it slow and easy if you are just returning to the gym. Start off with a low intensity workout like walking for 10 to 15 minutes daily and increase speed and duration when your body says it’s ready.

• Try a gentle yoga class. A low impact workout like an easy yoga class helps rebuild strength and endurance. Other options include rowing and Pilates. Low impact options reduce your risk of injury if you are just returning from an exercise hiatus.

• Alter your diet. Chances are you’ve indulged in rich foods over the holidays so prepare to get back into your fitness routine by fueling your body properly, say the experts at the University of Pennsylvania Medical Center. Add good fats, carbohydrates and proteins into your diet and make sure to stay hydrated.

• Stretch properly. Stretching, especially when returning from a period of inactivity, is crucial to avoid injury when working out. It takes 10 to 15 minutes before your workout to stretch to ensure safety and efficacy. After inactivity, our muscles are often tighter than usual, and stretching is a great way to loosen up before a workout. It’s also important to stretch after your exercise routine with static stretches that involve holding one position to create tension in the muscle to lower your blood pressure.

• Set goals. Set small, achievable goals as you get back into the swing of your fitness routine. You won’t be able to do a pull-up, for example, if you don’t work on your bicep curls. You’ll find some challenging but doable fitness goals here.

• Partner up. Studies have shown that exercising along with a partner can help you stay on track with your fitness goals. One study found that people worked 200% harder when they trained with a companion who was in better shape. Hiring a personal trainer will also help keep you motivated.

• Listen to your body. “The body will tell you what it can handle and what it needs, so pay attention to what it’s saying,” says Tamara Teragawa, master trainer at YogaSix. “If something doesn’t feel good, stop. If you’re taking a fitness class at a studio or virtually, for example, you don’t have to do everything your instructor guides. If it doesn’t work for your body, take a different option.”