Taking the decision to lead a healthier lifestyle is a big step, and one to be proud of. The best approach is to focus on making positive and sustainable lifestyle changes, instead of doing restrictive diets or the latest workout craze. Remember successful lifestyle changes take time, but are worth it. Stay positive, be patient and most of all be kind to yourself. The following 8 fitness tips will help you get started and keep motivated.
1. Know what motivates you
Having long term goals are useful, but finding a source of motivation that gives you immediate satisfaction is key for keeping our day to day motivation levels high. It could be that you know you will feel less stressed after exercise, have more energy for the day ahead, or want the opportunity to challenge yourself.
2. Start Small
Attempting to change too much at once can be overwhelming and is less likely to be successful. Instead of trying to overhaul your lifestyle overnight, choose one area to initially focus on and start small. Whether it’s exercise or nutrition related, you want to be very confident that you can achieve the change. For instance, if your goal is to increase your hydration levels, you could start with drinking one extra glass of water each day. Once this habit has been established, you can then move onto another one.
3. Do exercise that you enjoy
I’ve had many new clients come to me wondering why they keep giving up with exercise when they admit they don’t get any pleasure from it. I believe there is a form of exercise out there for everyone. It definitely doesn’t have to be in the gym or running. Whilst options are reduced given the current lockdown, online dance and fitness classes or brisk walks are great alternatives. Anything that gets you moving, breathing harder and your heart rate up. Inevitably there will be harder days. But overall you should enjoy it, it goes back to knowing what motivates you.
4. Plan ahead
You’re more likely to commit to exercise when you have a plan so it's important to schedule when you’ll do your workouts and what you’ll do. Put the plan somewhere visible or enter the workouts into your calendar and treat them like an appointment. Consider any potential obstacles or barriers that may get in the way so that you can prepare for these. If you’re not sure where to start consider working with a personal trainer or coach.
5. Keep track of progress
It’s now much easier to monitor our activity, heart rate, hydration, and sleep with smart watches and free apps. If you don’t have a watch, keeping a diary will work just as well. Logging your activity, nutrition, mood etc will help you see how far you’ve come.
6. Add variety
Doing the same session day after day is likely to lead to boredom. Even if you only do one form of exercise, then changing your workouts during the week will keep it interesting. Plus you will continue to progress, rather than hitting a plateau, by providing new challenges to your body.
7. Prioritise rest and recovery
We all need rest to repair and grow our muscles and for self-care. Exercising at a moderate to high intensity every day will lead to injury and fatigue. Schedule rest days into your week. You can still do active recovery on these days, for instance going for a walk, doing a mobility routine or gentle yoga/stretching. Also don’t forget how sleep is key for our energy levels and recovery.
8. Stay on top of your nutrition
Exercise is just one part of the equation. Aim to eat healthy balanced meals and snacks during the week and keep yourself hydrated. But don’t feel guilty when you do have a treat. We should never deprive ourselves of the food we enjoy, it’s all about moderation. Take a look at the NHS Eatwell Guide for more guidance.
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