05/01/2026
We often know what we should be doing but DOINIG it is another matter. Here's how I motivate myself to keep regular consistent exercise routine.
I like to run in the morning. Gets it done then you shower and get on with the day with an endorphin kick happy in the knowledge its done.
I set out my gear by my bed the night before. Don't even debate with yourself.. put on the damn gear as soon as you waken and start the day on autopilot. If I don't do this simple step, procrastination and other jobs become more important.
If you don't fancy running, power walk or cycle. If running is super exhausting then run / walk or fartlex to give it the correct terminology. Use the lamp posts etc. Or switch between run , walk every 30sec or 1 min, building up to run 3mins walk 30 sec etc..
A watch makes it interesting. charting speed, giving comparisons. watching the direct effect of your efforts on your health stats. It certainly encourages me to get my 10,000 steps a day.
If you don't feel like it, remind yourself that you'll enjoy the sights and sounds and shared nods with others doing the same. Even if you hate the process. you'll feel both chemically and smuggly better once its checked off for the day.
Choose nice routes. vary them. we are lucky in Belfast with Greenways, tow paths, coastal paths, river walkways and parks. Breathe in the beauty.
I do endurance weights at least x2 times every week in my garden. And try to lift Heavy on x1 session each week.
By endurance I mean 5-15 mins of repetitions of approx 50 with small variations in depth, speed, etc to keep it interesting. The weight therefore needs to be light enough to sustain those longer reps. I put on an upbeat tune and try to work with the beat.
Lifting Heavy x1 per week I need gym or our clinics weights to have enough load to manage my 6RM. Heavy enough that 6 reps is all i can manage.
We need a mix of lighter and heavy lifting to build and maintain muscle mass as we get older. As a perimenopausal physio I know how important this is. Don't wait till you've lost your bone and muscle mass.. take action and maintain it.
