Easy ways to get back into an exercise routine
Almost half of women have done no vigorous exercise in the past year, according to a survey by Nuffield Health, with the majority of women saying they lacked motivation.
The stats are lower for men, with just over a third saying they had not exercised, and half putting it down to a lack of motivation.
The results of an online survey of 8,000 adults across the UK suggested that 38% of women said they had got out of the habit of exercising during lockdown.
So, how can you get back into the swing of things?
Build an exercise plan around what makes you happy
Nancy Best, personal trainer and founder of Ladies Who Crunch (ladieswhocrunch.co.uk) suggests a lot of our relationship with exercise is shaped by the language we use – and this needs to change.
“Unfortunately, lots of people still associate doing exercise with awful phrases like ‘sweat is your fat crying’ and ‘no pain, no gain’. Most of us want to keep fit to improve our quality of life, reduce injuries and feel the holistic benefits,” she says.
“Exercise can be anything that gets you moving – from dancing, to hiking, to pushing your baby’s pram up a hill. Make a list of things that make you happy – like music, or time with friends, and build an exercise plan that incorporates these things.”
And Nancy adds: “If you’re hating a particular form of exercise, stop. Keep experimenting until you find your favourites.”
Focus on how it makes you feel
“Exercise is a really powerful tool to boost your mental wellbeing. I regularly ask clients to reflect on their mood rating, zero to 10, before they’ve started moving their body, and then share their rating after exercise, to highlight the difference,” Nancy says. “Write this before and after rating down, as a reminder to motivate you when you’re in a slump. Remember, motivation isn’t linear – it’s natural to feel an ebb and flow. Don’t beat yourself up if you’ve taken a break – focus your energy on reconnecting with exercise as an act of self-care.”
Set achievable targets
Having something to work towards can be great motivation, and Nancy recommends starting small – while not focusing too much on aesthetics.
“People can get carried away with huge goals, neglecting broader lifestyle habits, like getting consistent hours of sleep and maintaining general activity levels, with a solid step count goal,” she says. “Women in particular are bombarded with ‘weight loss’ targets, but focusing on getting stronger, not smaller, is the best way to build a healthy body for life. If you’re lifting weights, tracking your resistance and charting the increase in numbers as you improve is an empowering target I always encourage.”
Buddy up
“Starting a new exercise routine can be lonely and if you don’t have a sense of accountability, lots of people find it hard to stay consistent,” says Nancy. “Being part of a community, or exercising with someone, can really
help drive results.”
Take care of yourself
Delayed-onset muscle soreness might slow down your progress as you dive back into exercise. “DOMS is definitely a challenge, but prioritising mobility around your broader exercise regime is really impactful to reduce soreness, protect your joints and release muscle tension,” explains Nancy. “Whether it’s adopting yoga, stretching or low-impact work into your routine, listen to your body. You’ll likely be much more motivated if you’re not aching.”