How much exercise do you do & do you notice a difference in how you feel?

[uka888]

Looking for some tips on how people motivated themselves to get into a regular exercise routine?
How much / what exercise do you do a week?
Do you feel better for it?

I used to do 4-5 walks a week - just around the local hills and woods. I still felt lethargic and breathless most of the time, In July I signed up for 4 bootcamp-style sessions a week. I feel fitter, stronger, lighter, more energetic. I'm dropping one of them as normal work pattern increases but picking up on yoga again and will up the walks. Overall I'm hoping that 3x bootcamp and 1 yoga session plus a couple of good walks per week will keep me fit.

I do 2 hours of weightlifting and cardio three times a week plus a long walk or cycle ride at the weekend.

When I first started, I didn't attempt to motivate myself at all but instead just concentrated on making it a habit. So, for the gym, I had (and still have) fixed times for being there (6 a.m. on three specific days) and I simply got up and did it. Once there I was fine and enjoyed it*. And I've now made enough progress that that has become motivating and I love it.

• I did, of course, have the odd down day when I really wasn't yet able to deal with the discomfort. Then there was a Ted Talk by a woman called Marissa ?Keen? that helped me. It's about collaborating with your mind to tell it what you want. I spent a lot of time telling myself how much I wanted the pain. And guess what? Now I really do!

I try to go running 3 times a week, and to fit in a home HIIT. I also walk and move a lot - try to get 17-20k steps in every day. I'd love to do more, but have two small DC and need to balance childcare with working from home...DC are pretty demanding as is my job, and I'd feel guilty trying to do more exercise as there simply isn't enough time! I'm always in awe of how much exercise people seem to fit in...where on earth do you find the time?? Evenings could be an option but tbh by the time DC are in bed I'm utterly gubbed.

When I was working in the office pre lockdown i think I did do more, felt less guilt at taking a lunch hour to do a run or class or swim. Working from home I'm always aware of time (and have to factor in school and nursery drop offs and pick ups).

One thing I really miss is swimming. Our local pools aren't open (Scotland). May join our local expensive gym so I can get a swim in....

Sorry Marissa Peer. It's here if the link works:

m.youtube.com/watch?v=zCv-ZBy6_yU

I wasn't very impressed when I first watched it but it did actually help!

I've done all sorts! Rick climbing, running, cycling (commute/spinning), long walks, yoga, swimming, bootcamps...my favourite is weightlifting but a good sweaty run or cycle a few times a week is also ace. Had a baby earlier this year and waiting to get back to full fitness and notice a huge difference in mood when I'm not regularly exercising.

Basically - move your body in any way you find appealing! If you're not enjoying something after a few times trying it then try something else. Don't compare yourself to other folk either (that kills the fun for me!!) - just know it'll do wonders for your mental health!!

I run twice a week (around 5-6k) and on the other days I do either weights (2-3kg) or cardio HIIT off YouTube. It makes me feel fantastic for the rest of the day, can pretty much eat what I want and I sleep better. It is so good for my MH as well. There are no downsides except I usually don't feel like doing it beforehand

Yup, makes a difference. Just pottering outside makes me feel better

We've just got a treadmill and I've been doing 1km power walks four times a day on it, every day. I do five mins on the rowing machine, three minutes with 1kg hand weights and a few minutes on the exercise bike if I can manage it.

I bought a yoga mat last week and tried to do some yoga, but don't really know what I'm doing.

My leg pain and stiffness has gone, I'm feeling better over all and my posture has improved a bit.

I'm 50, three stone overweight and a couch potato. I can't exercise outside of the house due to hypermobility and I don't like being near other people. I've never done exercise before in my life.

Walk about 50 miles a week. Swim 4 times.

Keeps me sane. Get depressed without it.

Am long term on medication for depression and anxiety and exercise is as much my treatment.

Tbh I think it's about finding exercise you enjoy doing, then you naturally end up in a routine.

I do climbing, caving, diving, pole, hoop, silks, (wild) swimming plus walking and the occasional gym visit (with dd). One of the things I like about these is that they tend to be quite social so it's easier to convince myself to go when I'm not feeling like it - I'd struggle to motivate myself to go to the gym on my own after a stressful day, but going climbing where I see friends and maybe have a pint afterwards is easy to drag myself out to.

I go ice skating twice a week for 2 hours each session, or did before lockdown. When lockdown hit and it all closed I went for a bike ride (first time in 2 years) and to my amazement I cycled 5 miles without any difficulty. Previously I huffed and puffed my way around on it. I didn't keep up the cycling or any significant exercise, and now I am again crap on the bike.

So I'd say yes to exercise, but it has to be something you enjoy.

I run approximately 4 miles, three times a week (got going in lockdown and have continued). It makes a massive difference to how I feel.

I feel better mentally and I am far less tired during the working week than I used to be.

I speed walk an average of 50 miles a week and do some strength training a couple of times a week and some yoga. I feel utterly shot if I don't exercise, it keeps me sane!

Shit not shot 👀

Gym - 4 x 1.5 hours per week

Running/Power Walking - 2-3 x 5k per week

I need to exercise, I feel shit if I don't and after a day WFH I just have to get out and move!!!

Without daily yoga my mind starts to struggle to keep positive so that is motivation for that. Usually do a family hike on Sundays 5-10 miles. Great way to spend time with family in nature. I walk in the woods daily with the dog, I love the positive energy from the trees and I clear my thoughts as I walk.

I also try and do 100 squats with overhead dumbbell presses (5kg dumbbells) and 50 burpees Most days as it makes me feel strong and energised.

I try and walk everywhere.

Find what makes you feel good and achieves what you want for you rather than hopping on the latest exercise craze.

I go through phases in my life when it comes to exercise. I struggle with depression and anxiety, and when things are hard I struggle to motivate myself. Exercise makes me feel better if I can force myself to do it, but if I miss a couple of sessions it takes me a long time to get back into it.

I used to swim most mornings to start my day and go for long walks at weekends. I don't do that anymore because I don't fancy swimming pools right now, but I am trying to get out and about more than I was.

Exercise absolutely helps, but I do find that I just have to force myself to do it sometimes, when I'd rather do anything but exercise.

I go the gym 3 times a week (hr long sessions) with a PT. 3 days a week i walk for at least 2 miles. One day rest. Feel great for doing it!

Ive upped my game to 5-6 times a week classes on Les Mills on Demand and I walk 20k steps 5 days a week (aim for 10-15 on weekends). It'll definitely help with the lethargy!

I try and do 3 lots of exercise a week. Eg 1 x swim, 1 x yoga, 1 x run. But might be 2 x run and 1 x bike ride.
I read its good to try and do 3 different types of exercise over a month. I also walk and cycle as part of daily life as much as I can and aim for 8,000 steps on average, although managed over 10,000 in July and August this year for first time in 18 months. It definitely helps mental health and if I have a week at home so don't get yoga sessions/ swimming / cycle ride to work I really miss it. I'm back at work 2 days per week and the ride there and back is lovely.

I run most days. Around 10k but also do a long run in the fells on my day off.

I have a spin bike I bought from eBay before lockdown. I use it three times a week. I feel actual dread beforehand but just tell myself to start and am always glad I did.

I usually walk or cycle to the supermarket a few times a week too.

I do a big bike ride once a week with friends which is better than any therapy, do 2 or 3 runs a week and try and do a few walks too. Being outside in the fresh air is great for my mental health and if I have a day without being outside I really notice it. Don't mind being outside in all weathers and feel great afterwards.

It makes a massive difference to me particularly so when outdoors.

Lots of people saying weights /yoga, how do you get started on those as a complete novice? Any good YouTube links or other information websites?

I'm mostly feeling the difference now I'm not exercising as much as I used to, I used to go running 3x a week (did C25K and then kept doing the graduate podcasts). I've got both my DC in full time school now and I'm a SAHM so I should have plenty of time but I keep making excuses to myself and I'm finding it very hard to get back into it. After reading this thread I'll be making a plan for the coming week!

I need exercise for my mental health, I do about 20 minutes first thing in the morning, it helps wake me up, boosts my mood, and makes me feel more energetic and calm for the rest of the day. Plus I'm more likely to do first thing than if I tell myself I'll do it later. I set my workout clothes the night before, and put a bottle of water in the fridge ready to go. I either go for a walk, a run, or go on my exercise bike. It helps that I enjoy doing it...well not always when running or cycling, but the feeling of the endorphins afterwards motivates me. I listen to music while running, podcasts or an audio book while walking, and watch Netflix on my iPad on my bike.

I recently listened to the book "Atomic Habits" on Audible (it was recommended on here), it's a bit long winded but had some good advice for developing habits that stick. The gist is to focus on little changes you can make rather than on big goals that can seem overwhelming, do something you enjoy and make it as easy as possible. There are also four laws of behaviour change that you can apply to the habits you want to develop:

1. Make it obvious (schedule in your diary what, where and when you will exercise this week)

1. Make it attractive (by doing an exercise you enjoy, and/or listening/watching something you like while exercising)

1. Make it easy (start small, 10 minutes is better than nothing. Set out your workout clothes beforehand, organise a little work out area in your home if you can; I've got an exercise bike set up in the spare room)

1. Make it satisfying (hopefully the endorphins will feel immediately satisfying).

He also recommends using a habit tracker to keep track of your progress, which I have found helpful.