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- Consult An Expert
Seek medical advice before starting any health plan. A medical expert can advise you on the most effective and safest workout routine and advise you on injury prevention or recovery. Many of us suffer some form of niggling injury or soreness after prolonged exercise, and a lot of us ignore the pain and keep on exercising. This determination and discipline are admirable, but a small niggle can turn into a serious injury if not treated.- Routine
Find a routine and stick to it. Fight for it and defend it. Wake up at the same time every day, even if you’re tired. Find a time to exercise which suits your personality, work commitments and other lifestyle factors, and try to work out at the same time every day. Are you a morning person who prefers to watch the sun break through the clouds and be done before breakfast? Do you prefer to sweat during twilight and dusk? Whichever defines you, find that time and stick to it. Many people say that exercising in the morning is preferable because then the workout is done, and no other commitments can get in their way. They also find it hard to motivate themselves to get off the couch after a hard day at work.
- Set an Alarm…or Two!
Get up. Get up! But I’m so tired; it’s so cold outside; I’m still aching from yesterday’s session…Get up anyway. Stick to your routine and rise with your alarm. If that’s a challenge for you, set two alarms and put at least one out of arm’s reach so you have to get out of bed to turn it off. It is hard, I know.….Ok, maybe let yourself sleep in one day a week!- Don’t Blame it on the Rain
Horrible weather can put anyone off exercising. The cold, the heat, the rain or sleet…all of them make working out unpleasant. Ignore the weather and discipline yourself to exercise.
Put on the right clothes for the climate, and get out there. If the weather is too severe to exercise outside, do an alternative workout indoors.
The saying goes:
If you play in the rain, you train in the rain
…and the truth is that the best athletes and teams ignore bad weather and get their training done. You might not be an elite athlete, but you can adapt your mindset and achieve great results.
- Get Social
Dragging yourself to the gym, the track, the pool or the park can be hard. Pushing yourself to work out day after day on your own is hard — after all, that’s why only one person wins the gold medal. So, to take some pressure off yourself and find some extra motivation, work out with a buddy or a group. Find a friend, family member or neighbour who likes to keep fit, and invite them to join you. That way, when you’re feeling lazy, they will motivate you to get active, and when they can’t be bothered, you can encourage (or force) them to get off the couch. Plus, working out in groups can be more fun. If you can’t actually get outside to exercise for whatever reason, and can’t meet your workout buddy in person, get online. Hook up a device, switch on a messaging platform and do your routine at the same time. Communication technology has improved so much these days that an online group workout can almost feel like the real thing. Many online classes are also offered, so you can join a group even if you don’t know anyone.- Reward Yourself
Treat yourself from time to time. When you’ve forced yourself to exercise for many consecutive days, weeks or months, give yourself a present in return for the hard work. Maybe even promise yourself this reward before you start a period of exercise. Bribery works with kids, so it can also work with adults!- Recovery
We’ve offered you advice on how to work out every day, but here we tell you to take a break. Confusing? Perhaps. But we’re talking about recovery – not laziness. Recovery is a deliberate break from exercise. It is planned and designed to help your body recover from exercise. Vigorous exercise, the kind that gets you fit, attacks the cells in your body so that they eventually become stronger. Therefore, a planned recovery is important as it allows your body to recover. Recovery helps your body restore its energy and boost the immune system, and to keep you healthy. Active or passive? Basically, an active recovery involves exercising to repair the body, usually a lower quantity or intensity than a normal routine. Passive recovery pretty much means doing nothing – resting. Not sure how to plan your recovery? This is another good time to get advice from an expert.- Fun
Keep your exercise fun. Find a physical activity that you enjoy, and try to do a lot of this. Do you love dancing? Then hit the dance floor! Do you prefer team sports and competition? Then sign up for a team. Search for fitness and fun activities, and you won’t even realize you’re working out.- Variety
Mix it up. Do a different workout every now and then or every day if you need to. Work on different muscle groups or body systems on different days. You might have heard gym users say, “Today is legs day” or “Today is arms day.” They’re basically saying that they are working on that particular muscle group on that day and plan to alternate their workouts. They do this not just to keep it fresh but also to allow particular muscle groups or parts of the body to recover.- Get Out and About
If you commonly exercise at the gym, try for a scene change and take your workout to the woods, the park, the beach, or another location. It’s even better if you can find somewhere beautiful, peaceful or with great views. Take a hike to a stunning lookout, and even take a picnic with you.
Make your way to the beach, do your workout on the sand if possible, or go for a frolic in the waves. You’ll be amazed at how refreshing a dip in the ocean can be, especially in cold water.
Of course, not everyone lives near the beach, so search for a park, a river or a lake and find a way to do some exercise surrounded by nature.
- Try Something New
If you’ve never been rock climbing, done spin classes, tried Yoga or done water running, give it a go. The act of trying something different will activate different systems in your body and also keep your mind alert. If you don’t like the new routine or activity, cross it off the list – at least you tried. To find more workout options, hop online – so many types of exercise exist these days.- Diet and Sleep
Eat well and sleep well. A healthy diet will give your body the nutrients it needs to keep exercising, and eight hours of quality sleep will provide you with the energy to get up and get moving in the morning. We all have a basic idea of what foods are ‘healthy’ and ‘unhealthy,’ but it helps to consult a dietician or an expert for more detailed diet advice. A change to your diet might even improve your personal bests, hurl you up the hill faster or have you overtaking your friends on the track.
