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.

You need to find the active pastime or activity that floats your boat*. And don't think of it as exercise, it's just something you enjoy doing. So, for example, you already do walking - is that an avenue you could extend, either deliberately (walking/dog walking group) or circumstance (parking further from work)?

(*I get so annoyed when MNers inevitably trot out the "oh just start running" as the universal solution. I can row, I can bike, I can lift heavy stuff.... But I loathe running with every fibre of my being, so every time I see "oh parkrun is SUCH FUN!!!" trilled out, I want to scream! Which incidentally is also how I felt when I tried it, with all that inane cheering and patronising clapping at the end....)

I get up earlier, drive to work (avoiding rush hour traffic!), run then shower and get dressed at work.
This is only possible because DH gets the kids ready for school (I start work early anyway) and because my work has proper changing facilities.
When I have to wait for the kids at their own activities, I try and go for walks rather than waiting in the car or going home for short time.
I’ve also recently started a family martial arts class where kids and parents participate at same time.

The other thing is that you need to find the method of delivery that works for you.
I work best in a class setting, others prefer solo home workouts, and we'd both fail miserably if we had to use the opposite. Others still might only give their best in a 121 PT environment. There are all sorts of combinations possible,

It sounds like you are making a good plan OP. The key thing is sticking to a routine, forever! It's amazing difference it can make it you do, and the difference it will make if you don't.

One piece of advice, is to do it your own. While it might seem nice and social to do something with others, make it your own responsibility. You are in control.

There are so many people I know that try to exercise and just give up. It's so so easy to be lazy. People things of all kind of excuses. It's much easier to stay sitting down, on your phone, drinking a coffee, but there is a price to be paid for that.

I find workout buddies really great. Some days I might otherwise skip the gym, but when I've promised a friend we will go, I will show up.

Wow thank you for all of the replies, some really helpful tips here. I would add that I do have a PAYG gym membership but it’s very rare that I go. When I do I have no idea what to do so I’ll start with cardio (treadmill or bike) then do some weights and finish again with cardio. I have no idea if this even does any good. With the lack of consistency I realise it probably does bugger all for me. I do envy friends who have more free time to go multiple times a week and have leg days, upper body days and the rest of it. I simply can’t fit it in unless it’s late at night and I just don’t have the motivation for it then. I know this is a ‘me’ problem.

Plus it costs quite a lot for me to go per visit so I’m hoping if I can start with the treadmill and weighs at home I’ll be doing the same thing, less effort getting there and can maybe gradually build up to even one gym session per week too.

The fact is I just don’t know what I need to be doing. I’m hoping that any kind of additional movement and strength stuff will improve the level I’m at at the moment but I don’t have a strategy or a programme or anything so it all just feels a bit random and unfocused.

Ok then the goal is to find a form of exercise you can tolerate as a minimum - if you hate running or zumba or netball then do NOT pick that.

Irrelevant if everyone tells you “it’s brilliant”, if you hate it then it will never work.

Finding an activity or a few that you just enjoy doing is key.

I bought a cheapie rower and used that in the home during COVID and so did the kids. So I saved a bit, emptied out the attic, and bought a Concept rower. I needed more cardio work than just walking outside, I dislike running, and I enjoy rowing. Sometimes I listen to an audiobook, sometimes just in silence. I do mostly LISS (low intensity steady state), with some HIIT some days. I bought some weights and lift. I also have a Pilates reformer and do that plus a couple mats for yoga. Having a little home gym means I can work out on days I can't or won't hit the gym. I do still go, but now it's for swimming and sauna.
For homweights, Google a leg day program and an arm day program. Print out and stick on the wall and you have your program for a time. You can change it up if you want. But you'll see changes quicker than you think.

For the last 2 or 3 months(ish) I’ve been doing home workouts following Caroline Girvan YouTube videos. She has lots that are 15-20 minute sessions as well as some longer ones.

for me, I have to do it as soon as I get up, before I have the chance to make an excuse(!). It means it’s done and dusted at the start of the day and is only 15-20mins. I do this Monday - Friday and definitely feel so much better for it!

it is definitely mind over anything else to get going in the first place until it becomes a routine.

good luck however you decide to fit it in!

@Wigtopia have you seen a difference?

sounds like you would really benefit from a personal trainer - it's indeed not super efficient to go to gym and then do random stuff.

I'm a similar age, joined the local Puregym in September after our holiday. I go early before work 2 days a week (7:00 - 8:20), and spend 2 hours there on Sunday morning so can fit in a longer run. That's plenty, to be honest.

You'll be surprised how quickly your fitness improves at first, if you're not used to exercise. Plus the love handles and man boobs have shrunk already. You need to set yourself a routine and stick to it until you start noticing the changes, then you'll want to keep at it.

Yes definitely. I feel more toned and have lost 2kgs. I can also now do 4 “proper” press ups in a row, and before I could only do them from my knees. I also noticed that when I ran for the bus the other day I wasn’t so puffed!!

it’s quite incredible what a change it’s made from being consistent, even with the workouts seemingly seeming quite short. They are definitely effective!

edited that I lost 2kgs - not 2lbs! 😄

Got rid of my car.

Daily yoga. I’m now fitter and stronger in my fifties than any other decade. So easy to fit in around buy family life, you can mix classes elsewhere with home practice in the warm and dry. I have mats constantly laid out in my bedroom and the living room and we all just do some as it takes our fancy.

@Wigtopia thanks

Joined a very expensive gym which makes me want to get my money's worth. WFH so go early morning before I start work. Find a class or something you enjoy doing. Exercising first thing on a morning sets you up for the day.

I think you need to find something that you enjoy, or at least don’t hate, and really focus on the benefits it brings you.

For me, I exercise because it keeps my mental health good, makes me strong and I like to look slim and toned. The thought of my mental health being bad is enough to make sure I do it, but I’d also really hate to be fat and untoned. 😬

I used to play a team sport, which I loved, but I’ve given that up now I’m older. I’ve always liked running though so I’ve continued that at least 3 times a week, do weights 3 times a week including a PT session once a week. We also have dogs so I walk a lot with them which doesn’t feel like exercise at all.

Lots of people say they don’t have time but most of us can find time, even if it’s just exercising at home, you just need to really want to do it. Good luck!

If you have a dog and you walk a lot that sounds great?!

I play sport. I love it and its my thing to myself which keeps me going back there. Sometimes I don't look forward to doing it but im always glad I did afterwards. Unthinkable because you're absorbed in the game you forget that youre puffing away.

Strength training on the other hand i haven't worked out how to get that in my routine as I find it boring and in my 40s am hearing how important it is. Ive tried forcing myself to the gym a couple of times a week (works for a couple of months at a time). Also having a small dumbell and doing a few exercises everybtime I put the kettle on. But that soon falls by the wayside too

Incorporate it into what you already do. Walk the dogs but Jeff it so two minutes walk, 1 minute run you'll find you cover more distance in the 20 minutes but work your cardio harder. Or add a hill in on your walk and power walk up it or sprint it. Add challenges to each of your walks to mix it up. Whilst you are waiting for pasta to boil do three sets of ten squats.

Basically you are more likely to stick to it if its not taking extra time out of your day.

I no longer run due to a medical condition but I found if I changed into my running gear before doing the kids bedtimes I was literally ready to put my trainers on and go. Didn't matter if it was rainy or dark the will power was already there.

I do body pump 2x a week indoor cycling 2x per week and 1 walk per week. Leave each morning at 6am home for shower etc before work. It works well for me. High protein /low sugar diet. Mid 40s.

I really don't love exercise and I have a chronic health condition but I go to the gym 3 days a week for low impact cardio and do some kind of strength training at least twice a week. Its a non negotiable for my energy levels now and my long term health.

I find exercise boring too and going to the gym time consuming
I hate running but quite like walking
find what works for you.
for me the problem is a job - I have to wake up 5:30am, so morning is not an option on working days.
I quit the gym ( commute + changing/washing too time consuming and honestly can’t afford it anymore) and now I exercise either in the lounge if no one at home or in the garage (we have self made gym) anything between 10min to 30min per day 3-4 times per week with YouTube instructor (various type of workouts from hiit to weights depending on the mood)
I also try to go for a walk 20min-1hour 3-4 times per week (other days or same as exercise)
to be fair I do better with interactive team sports like tennis, badminton or cricket as they are not boring - but they are seasonal and would be either substitute or additional to walking/exercise
In the past I found threadmill or cross trainer with a movie on at the same time to watch bearable as well, as you don’t think how boring this is 😂

Get a weighted vest for your dog walks

Start small OP and do some research to come up with a routine so don't feel so aimless. You are already walking so add 10 minutes on to each walk and walk faster. Then introduce 2x weights sessions a week using body weight and the weights you have. Aim for about 45 minutes and do a full body work out, focusing on compound movements like chest press, press ups, weighted squats and lunges and deadlifts. Then do some individual movements like bicep curls, shoulder press etc. You could probably ask chat gpt to come up with a specific routine for you

Once you have made a habit of the above, do a 3rd full body weights session and add some more cardio- if treadmill works for you, do that. Also think about core strength and mobility so things like pilates and yoga, start with one session a week. Lots of examples on YouTube