How do you factor exercise into your life?

[flumpsfortea]

Predictably dull but my New Year’s resolution is to really try and make time to exercise next year. I’m approaching 40 and feel the need to try and look after myself a little better and future proof my body! The problem is I hate exercise, I always have. And I’m busy with work, kids etc so I just don’t have the time and/or motivation. I do walk a fair bit. I take my dog each day and also try and walk on my lunch break. But that’s it.
At home I have a treadmill and some dumb bells. If I aim to do half an hour on the treadmill everyday and some weights a few times a week would that be a good starting point? I have no clue where to begin or if this would even be worthwhile but I feel like I have to do something. Also have some resistance bands.

Honestly (no snark intended) everyone has the time to fit it in - people just don’t want to. That was my favourite excuse too tbh 😂 or the “I just can’t be bothered” which again was my go to. The discipline is hard but a couple of years in I feel 10 times better.

If you look into habit stacking (atomic habits is fab!) that might be a good way to add it in to your daily routine with minimal issues to start? If you start with the aim of treadmill every single day with additional weights that’s a lot from doing zero, it’s likely to feel unattainable and lead to quick failure (which then used to make me give up and it was a vicious cycle!) - perhaps aim for two weights sessions and one mobility one a week?

Depending on your aims it might be worth looking at some YouTube videos or some online coaches for workout ideas? Weights workouts would be good to add in, maybe some mobility exercises too rather than extra cardio to start (if you already get lots of walking in). Mobility is key if you’re looking to future proof your body.

Are you changing diet too? Definitely try and get some more protein in if you’re weightlifting all of a sudden, it’ll help your muscle recovery!

Honestly I will openly admit it is an excuse. I don’t enjoy it so I don’t make the effort. Logistically I can’t do mornings without one of my dc bothering me, it’s always chaos before school and work. But I could do the evenings. I’m just worn out and simply cannot be arsed at that time. So I know it will take some willpower to create a new habit and actually stick to it.
I am aiming to improve my diet too. I’d been working on this before Christmas but I’ve been a pig over Christmas and feel a bit gross and over it now.

The excuses are so easy - I honestly used to be the absolute same! I hated exercising to start however I’ve got to a place now where it’s in my routine, it clears my head and I feel better for doing it. It did take a few months I can’t lie 😂 I do recommend habit stacking, where you add habits to things you already do then you won’t even give yourself the chance to make excuses.

Maybe start with one mobility / yoga exercise video a week and one low impact weights one? Then you can scale from there if you want to? It helps if it’s something that can be a bit enjoyable, with the mobility I noticed a difference within a few weeks which made it much more enjoyable if I’m honest (I hate waiting for results haha I want them like prime delivery, next day).

Christmas pig outs are just a few days a year, you’ve got 360 other days to do whatever you want to 😊

If you're walking every day, and do weights a couple of times a week, surely that's you exercising if it's for fitness or are you trying to lose weight/tone up?

I have a cross trainer and use that at least 4 times a week plus kettle weights. The key for me is to do 20 mins sessions, as anything longer l get bored and after a short time, start looking for excuses not to do it.

I also walk every other week with a friend where we walk around 5km while powering along catching up.

I do short walks most days on my lunch break and then after work with the dog but they are literally 20 minute walks. It doesn’t feel enough. And I own weights but I don’t use them 🙈 That will hopefully change.

Start slow, like the other poster suggested. Aim for 2-3 times a week until you have a habit and then build from there. I do spin classes on my lunch break most days, and added in strength a few months back too. Now adding yoga in the new year. Once the habit settles and you see progress it gets a lot easier - you don’t have to find motivation at that point because it’s just something you do. I absolutely love it and it makes me feel a hundred times better about myself.

I get it over and done with early. Get up, coffee, gym, shower. Job done by 8am.

Also find it gives me energy for the day, although admittedly harder at this time of year!

I used to feel I had to exercise every day, or twice a day (!). I’d feel like such a failure when I missed a day, and if I went away or stopped for any reason it was so hard to get back into it. I would then go weeks before returning to the gym.
A couple of years ago I committed to 3x a week - two strength sessions and one cardio. I go Monday, Wednesday, Friday and leave the weekend free. I also go very first thing so I can’t come up with excuses not to go. This has been a game changer for my brain: it’s achievable whilst not feeling like a burden. It’s actually quite easy to carry on meeting the target when I am away for work / holiday. And I’ve done it consistently for nearly 3 years now- as opposed to inconsistently failing to exercise a lot more. Would I like to have the time to do it daily? Sure. And sometimes I fit in a walk or an extra visit at weekends, only as a bonus. But this way fits so much more easily around my work schedule, and I quite like the days I get a break as well as enjoying the days I exercise. Just saying: I wouldn’t target a daily treadmill if I were you - why not 2x per week and see if you can complete that for a month or two before thinking about scaling up.

Go running outside! Why on earth would anyone find a treadmill pleasurable??? I’m a running addict and would never, ever choose to run on a treadmill. It’s so boring, and sweaty. Get outside. Wind in your face, nature, people, interest. And try to make your commute as active as possible.

I literally will not do it unless I do it as soon as I wake up. It stops that feeling of ‘can’t be bothered’ because I’ve sat down/started doing something else. My daughter wakes up at 6 everyday so I get her up, put her back in bed with DH and then go for a run/go to the gym. I also found that finding something really enjoyable (it was reformers for me!) really helped, because I actively look forward to it so I don’t need to do that first thing in the morning.

Once you’re in the habit it’s easier, it’s just about starting and honestly… I just forced myself.

Running is bloody horrible, whether outside or on a treadmill. And telling someone to run outside in the depths of winter is setting them up for failure.

No answers, OP, but solidarity. I do a very short yoga video before bed every night without fail, and try to fit in two or three exercise DVDs a week.

Honestly (no snark intended) everyone has the time to fit it in - people just don’t want to.

This is true BUT
Some people have far less leisure time available to them than others. If you are the type of person for whom exercise never feels enjoyable, its extremely difficult to give up the only leisure time you have on it.

And it is a myth that getting fitter will magically make it feel better. I spent years in my twenties determinedly running 3 times a week, i ran 10kms and a half marathon. It never got where it felt good/endorphin releasing etc. I dreaded almost every run.

This is the thing, you're a running addict! OP needs to find that addiction then she will MAKE time for it. OP its all about just not thinking and doing it, get started. 5
4321 GO!

I swim on my non working day and have taken up a martial art twice a week. You have to book in so once I am booked I go even if I would rather stay at home.

One class is a week day evening and another is Saturday morning. DH is at home with the kids while I do it.

It's difficult to get into a routine but one you get into it it's easier to stick at. Good luck

Good for you. If you think you would be interested in giving running a go look for a beginners group. Near me they always have a group starting from scratch in January and are heavily populated with ladies in their 40s. They start off slightly rounded (not saying you are) and are running 5k in no time. And many go on to run far longer distances. It’s a huge social thing for them (me included!)

have you got a local parkrun? Go and give it a go, fine to walk the first time. You’ll
probably see someone you know

parkrunners and parkwalkers are a very friendly inclusive bunch. Don’t think it’s full of fit 20 somethings. It’s a huge mix of people in most cases.

admittedly most of the winter has been rough so far but last few days have been close to perfect running condition. Just glorious and not too cold.

But you said it yourself - you’re a running addict. For someone who isn’t, running outside is just as miserable as running on a treadmill is for you.

I think it is hard for both parents to fit it in with young dc, work, extracurriculars, socialising, hobbies etc.

Start small & find something you like.

Even when I was a gym bunny pre dc I never went running.

I find the only exercise i stick at is where i remove as many barriers as possible, especially anything that consumes time.

So anything that involves travelling to a club for a class or gym - not going to happen, because extra travel time means i lose 1.5 hours of my precious leisure time for only 1hr of exercise.

The things that work best for me:

• making my commute more active so it doesn't actually cost me anything timewise. Cycle to the rail station rather than drive.
• exercising while having to hang round waiting for kids in clubs - yes, I'm the nutter jogging round the sports pitches while the kids train.
• having a bike on a turbo trainer in my garage with a tv or tablet to watch, so i move while watching a box set. Or a book to read if I've got one on the go.
• going for a brisk walk when my sister rings and chatting while walking.

Do you WFH?

I do hybrid working and on my WFH days, I get dressed in workout clothing and fit in 20-30 mins during the course of the day. 20-30 mins of strength training or HIIT even twice a week will be way better than a short walk.

I’m retired so plenty of time but even so I put music on my earbuds and dance, get my Fitbit to 10000 steps. Dance whilst cleaning,cooking, on the phone. Watching TV
takes no extra time. It’s very good for mental health too.

Get a fitbit watch or similar then you can make sure you are walking fast enough to get your heart rate up.

Join a zumba class or something. I go to a family kick boxing class with my kids which is so much fun.

I've also been trying to learn to do pull ups and push ups.

Look around for something you enjoy and you'll be far more likely to continue with it

Small, sustainable changes are better than deamatic changes that only last a few weeks

Treat yourself to some nice kit eg Alpkit, Lululemon

Personally, I couldn't exercise at home. I need a fitness class instructor or a tennis match

And look into types of motivation. Intrinsic eg "i want to be healthy" is better than extrinsic eg "my GP says i should eat better"

And SMART goals eg if you try running, have a goal eg sign up for a 5k run. Medals are motivating

Do you dislike all exercise or are there some things you would find appealing? I firmly believe that the best way to keep a new year's resolution is to make it something that you want to do! Then you're not having to use your willpower every time.

For me, that means exercising with other people (I go running with a couple of friends). I also love my Pilates class. For my DH, it means being a member of the more expensive of our local gyms, so that he can swim in a nice pool and sit in the steam room afterwards (the cheaper gym doesn't have these facilities). For you it might be finding an exercise class you enjoy, or joining a running club, or training for a specific event so that you have something to work towards.

Do you prefer cycling, running, swimming, classes or team sports? Go with the one you enjoy, not the one that is cheapest / most convenient / you think you "should" do. Then you'll be more likely to stick to it.

I'd start with turning the dog walk into a jog - even though it is winter - because you are outside anyway. You could do the 'couch to 5k' app or similar.

But the real key is to find something you enjoy, rather than jogging on a treadmill and doing weights just because they are there. If you don't enjoy something, you won't keep it up.

Whatever you have tried before, try something different. Maybe a dance workout or yoga or Pilates is more your thing? Or a team sport?

Davina McCall's workouts, especially the early ones, are fun, have good music and often include weights, if that sounds like your thing.