To ask for advice on how to make exercise part of my daily routine?

[neweraunlocked]

I don't exercise at all to be honest aside from 20-30 minutes of walking each day. I work from home most of the time so I'm sitting for most of the day. I've gone through phases where I've tried to do Youtube workout videos but it tends to only last a week or so as I just struggle to make it a habit/part of my routine. I think my biggest barrier is I like to shower in the evenings rather than the mornings so I tried to work out in the evening before my shower, but by then I'm exhausted.

If you regularly exercise, how have you made it part of your daily routine?

That's another thing. Do different things otherwise it becomes stale and boring and that's when you drop off or stop going.

Get a gym buddy to spur each other on

some great advice here.

I have been ill lately but what I have started to do is making one session of exercise a non negotiable. In my case 30 minutes swimming laps. I don't allow myself to think about it, I just do it. It has become as automatic as filling my car up with petrol on Friday nights. I don't care if I can do it properly, or am slow, or it's raining,m or it would be a good idea to start work early that day. I swim on Wednesdays, that is the end of the matter.

I have since added in a Sunday swim session with the DCs. So now 2 bouts of exercise are a not up for discussion.

The next thing I am doing is that at lunch (I work mostly from home, but sometimes in the office) I walk for 10 minutes. I just get out of the chair, set my alarm for 5 minutes then walk in one direction then turn back. 10 minutes is enough to not take too much time out of my lunch when I am busy or hungry. It's not too daunting that I can easily say 'not suitable for today'.

that is where I am at right now. Exercise of any sort was simply not a feature of my childhood. So it is about re-progamming.

Do something with a friend. I do a weekly class with a friend, and we also try to play badminton weekly (don't always manage that due to time constraints!)
Even when I'm not really feeling like exercising, I make myself go as I want to spend time with my friend and also don't want to let her down by cancelling.

Get a dog! 🐶 I'm kidding, of course (unless you actually want a dog for other reasons). However, having a young, energetic dog has done wonders for me in terms of regular exercise. So I would recommend finding some way to make exercise nonnegotiable, just a built-in part of the daily schedule.

Get a bike, use stairs rather than lifts or escalators, do a plank whilst waiting for the kettle to boil

I cycle to work but realise that’s not an option for lots of people.

if you try running go SLOW and don’t be afraid to take walk breaks. You won’t enjoy it if you go too hard. That’s why so many people say they’re no good at running, it’s actually because they’re not pacing properly.

I go to the gym every day at 0630. It's just become part of my usual routine.

I put it in my diary like an appointment.

I book in with the gym so I'm expected.

I tell my mates I'll be there and to call me / bollock me if I don't turn up. We commit to meet there so then I "have to go"! It helps to be accountable to others.

I lay my gym clothes and water bottle out the night before - no excuses in the morning.

It's just a question of doing it consistently... until it becomes the norm.

I joined a gym where I had to drive past it on my way home so had to have a good reason not to go as I went home and even if I was tired I’d tel myself I’d go for 20 minutes and often once I’d done 20 minutes I was happy to carry on. I used to have a pre gym snack which helped with being tired after work

I have never exercised for most of my adult life other than an occasional swim (injuries/too busy etc)
This year I started exercising properly (in my 40s!!). I have found that I don't allow myself to skip a day unless - it's a day at the office or I am unwell or it's a Sunday, all other days, no matter what I either do a home workout HIIT/weights (takes only 20-25 mins) or cardio at the gym or a swim. The bare minimum would be a walk with 8k steps. It's made a life changing difference to my weight, fitness, stamina and mental health.
Things that work for me:

1. I have to exercise before lunch. This is when I have max energy and I can have a big lunch to recover and rest through the day.
2. I move everything around to make exercise happen. Sometimes that's work/kids/house work/cooking/cleaning etc. everything waits, because this year exercise is my priority.
3. I push myself every week to do something more challenging - bigger weights / more calories in cardio / more lengths in swim - that gives me an incredible high
4. I have purchased good gymwear and shoes. That keeps me motivated as I don't have to hunt for kit. There are enough good options for me to choose from depending on the location/ weather /mood.
5. I shower as many times as I like

Go for it. Start small, keep increasing. You won't regret it.

I use the FITON app. As soon as I get up, exercise still in my PJ’s. Sometimes slip my sports bra on underneath, depending on what I’m doing.

it’s a free app, with loads of variety for different fitness levels. I really enjoy it. I find exercising then sets me up for the day, & gets it out of the way.

I don’t do it every day, maybe 2-3 times a week, but I do walk the dog up to 3 times a day for half an hour at a time as well That I have to do, as otherwise I get the big sad brown eyes staring at me from across the room 😀

i also run 2-3 times a week, again first thing. If I leave it til later in the day, I just don’t get around to it. & then I just end the day feeling guilty for not having done anything.

perhaps switch your shower to the start of the day, exercise soon as you get up & hopefully you’ll settle into & enjoy a new routine.

Find an exercise you enjoy and do it at least three times a week or everyday if you like.

you could try the app couch to 5k
yoga a few times a week
dance classes, fitness classes
join the gym, the expensive membership might motivate you to go
make your walks you’re already doing even longer or more frequent
join BorrowMyDoggy and walk peoples dogs

Actually covid made me exercise as I had to book in to swim so it made me go, you still have to book now and you cannot wake up and think not today you just know you have to go. I now swim 4 times a week and love it.

This is the really crucial thing.

You can work out the details yourself depending on your setup but get this fixed in your mind before all else.

For me: cycle to places rather than drive if you can. Exercise when is best for you. For me it is early am, later on I struggle to get motivated.

My life fits around exercise, not the other way round. Every Sunday I plan what time I'll exercise every day that week and stick to it. I love going to the gym or for a run so am happy to sacrifice other things to be able to do these.