We all know we should be exercising and most of us intend to do some soon but if we’re not motivated enough then we’ll find excuses not to start.

So what’s the secret to actually starting an exercise plan and wanting to keep on doing it in the long term?

 It’s being in the right mindset, so I’ll suggest some tips below to help you get in the right headspace.

  • Find the right exercise for you.
  • All movement is exercise, you don’t have to be hot, sweaty and uncomfortable to exercise.
  • If you hate the idea of being on a treadmill at the gym, jogging around the neighbourhood or getting cold and wet at the swimming pool, it’s not the right exercise for you.

But there will be something that you can enjoy.

Walking is free and you can choose exactly the right amount for you. Start by doing 5 to 10 minutes to begin with and increase your speed and distance gradually.

Gardening and housework are forms of exercise.

If you prefer to workout in the privacy of your own home you could try dancing around the kitchen, a skipping rope, a hula hoop, lifting tinned foods, walking up and down the stairs or try a rebounder.

There are classes for all kinds of activity and for all levels. You could try dancing, zumba, pilates, yoga, tai chi, balance, fitness, aerobics, boxing, weight lifting, hiit, swimming, kickboxing, step, spinning and loads more.

There are exercise videos on youtube so you can do workout sessions in front of your phone or tv.

Joe Wicks has lots of routines – you can find out more here:

If you’d like to start running you can try a couch to 5k. You can find a link to an app on the NHS website here:

If you’d like to join a gym and you’re not sure what you need to do ask for an induction session so you can find out how to use the machines and what to do.

  • Consider hiring a personal trainer who can create a personalised exercise programme to suit your individual needs.
  • Start slowly.

The reason that most people fail to stick at an exercise habit is that they’re way too ambitious and set their goals too high.

  • Start by setting your goals small and once they become comfortable increase the quantity and the  difficulty very gradually. As you start to notice how much better you feel, you’ll want to increase the amount you do.
  • Build activity into your daily routine. Little and often.
  • Try and add extra steps by walking rather than driving or park the car further away from your destination and walk some of the distance.
  • If you take a bus or train consider getting off a stop earlier and walking.
  •  Standing is better than sitting so if you work at a desk try and get up and move around more. Perhaps walk and talk rather than send a message.

 How can I make exercise a habit?

Block out time especially for your exercise and link it to another habit ie I’ll do 5/10 minutes before I shower in the morning or I’ll walk in my lunch-break every Monday, or I’ll do 5 minutes on the exercise bike while I’m watching my favourite show on TV.

 Listening to music or podcasts or watching tv while you’re exercising can make it feel easier.

 Ask a friend to join you regularly at a certain time and day, you’re more likely to stick at it if you’re with someone else.

 Make it as convenient as possible – if you’re going to walk regularly in your lunch hour, make sure you’ve always got the right shoes at work so if an opportunity becomes available, you’re always ready.

 If you’ve got an exercise bike or treadmill, put it somewhere convenient, don’t stash it away in the spare room buried under a load of junk, put it somewhere convenient so you can easily jump on it when you want to.

 Commit to doing a sponsored walk/fun run, it’ll keep you committed to training.

 Know why you’re doing it.

 If you know why you’re doing it, and remind yourself why it’s important you’re more likely to notice the benefits and stick to it.

For example:

  • My health and wellbeing is important because it improves my mood and means I’m nicer to the people around me.
  • Exercise increases my energy levels which means I’ll get more done.
  • Activity helps my sleep quality which means I feel more myself and happier.
  • Exercise reduces stress, anxiety and depression and means I’m more effective at work and within relationships.
  • I’m setting a good example to my kids.
  • Eliminate the obstacles eg: afraid of looking silly; thinking you have no time – Make time. If a friend asked you to help them in an emergency, you’d find the time. If work told you to do something urgent you’d probably do it. If your health and wellbeing is important to you you’ll make it part of your daily routine.
  • Fear of pain or hurting yourself: Motion is lotion. If you start slowly and build your strength there’s no reason for it to be painful and check with your GP.
  • No energy: Exercise gives you more energy, it doesn’t take it. Consider how much better you’ll feel after you’ve done some activity.

If you’re tempted to cancel your scheduled exercise time, ask yourself what’s most important, health and wellbeing or the alternative.

Remember it’s not too late to start exercise. Talk to a health professional and start gently.

NB:

If you have a medical condition or you’re unfit check with your GP first and if you have an injury check with your GP, chiropractor or physiotherapist who will set you appropriate exercises.

If you’re starting from scratch you only need to find 5/10 minutes and there’s a good chance you can work it into your daily routine with very little hassle. Maybe  replace 10 minutes phone/tv time.

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