Have dinner for breakfast: 33 easy, expert fitness tips you will actually stick to
An all-out fitness campaign often seems like a good idea at the start of the year. But lifestyle overhauls are usually destined to fail, simply because they’re unrealistic. By taking your time and finding exercise routines you actually enjoy, you’re more likely to develop healthy habits you can stick with.
We asked fitness experts for the one tip they would give someone who wanted to get fit – or fitter – in 2023. This is what they told us.
Start with tiny changes
If you try to copy the fitness routine of an Olympic athlete, you’ll struggle to keep it up. Make small tweaks to your day instead, such as adding in a set of squats before you get in the shower, doubling up on dog walks or doing 10 jumping jacks every time you go to the bathroom. You can even use a kitchen worktop to do a few pressups while you’re waiting for the kettle to boil.Jay Unwin, mental and physical fitness consultant
Live by the 80/20 rule
Try sticking to nutritious, whole foods 80% of the time and incorporate your favourite treats into the remaining 20% of your diet.Francesca
Lancaster,nutritionist Take advantage of your environment
Whether it’s the beach, the forest or your local park, your surroundings provide plenty of natural training equipment. You can run up skate pipes, find logs to use as weights, use steps for elevated lunges or use a bike rack for triceps dips.Lori-Louise Boyton,personal
trainer Rub your palms together vigorously before getting out of bed
It might sound strange but doing this for a minute or two each morning increases energy levels, helping us to perform with more efficiency. It’s a good starting point for anyone who is feeling stiff or struggling with mobility.Miranda McCarthy,accessible yoga
specialist Take a free exercise class
You don’t have to spend a fortune to find a new hobby, and plenty of places (for example, Zumba classes) offer free trials. As a plus-sized dance fitness instructor, I understand it can be a struggle for some people to kickstart their plans. By remaining openminded and trying lots of different classes, you’ll find something you enjoy and be more likely to stick to it.Kat Henry, dance teacher
Have dinner for breakfast
Many people don’t get enough protein in the morning, which affects their energy for exercising, as well as their food choices throughout the day. The more tired you feel, the more likely you are to reach for that chocolate bar for an instant hit. Try having roast chicken, potatoes and spinach for breakfast, or fresh salmon, eggs and green vegetables. It will set you up better for the day.Thalia Pellegrini, nutritional
therapist Reframe self-care as a necessity
Whether it’s committing to a yoga class, a walk or a short run, try to carve out that time for yourself every day. Treat it as non-negotiable, the same way you treat other forms of self-care such as showering, eating or brushing your teeth.Claire Mace, yoga teacher
Download apps to explore the outdoors
Gym classes aren’t for everyone, but a hiking trip means you can combine sightseeing with exercise. Apps such as OS Maps, Strava, AllTrails and Komoot are great for picking new and interesting routes, whether you’re experienced or a beginner. You could also join a local walking group if you’d rather get fit in a social setting.Chris Bone, the founder of the non-profit companyGreen Pathway Outdoors
Build muscle first
Most people turn to cardio when they start their fitness regime, but it’s more important to build muscle through lifting and bodyweight exercises, especially for women who are going through the menopause. You don’t need expensive weights – tin cans and water bottles will do the job.Sam Palmer, nurse and menopause fitness specialist
10 is the magic
Remember number
When it comes to fitness, the 10th class or workout is usually a breakthrough moment. If you feel like giving up early on, keep going, because there will be a moment when it just clicks and you start feeling the mental and physical benefits.Rowan Feilden-Cook, trainer and mindset coach
Add 15 minutes to your existing
routines
If you struggle to find the time to exercise, small tweaks to your day can make a big difference. For example, if you usually walk to school with your children in the morning, take the longer route home.Mari-Carmen Sanchez-Morris, women’s health and fitness coach
Use yoga props
If you’re trying yoga for the first time, invest in blocks, straps and other support tools, or find a studio that offers them. Props will help you get into the poses and reduce the risk of injury when you’re getting started. They can also help make yoga more adaptive for people with disabilities and mobility challenges.Basma Gale, yoga teacher
Eat intuitively
It’s common to start a “deprivation” diet to kick-start your fitness regime, but it’s usually unsustainable. Instead, eat what you want, but only when you’re physically hungry. Eat slowly and pay attention to the textures, flavours and aromas, as well as the full