How do I fit exercise in my daily routine?

[Halfling]

Please can I ask for some advise and help. I am 43 yo, with two DS (8 and 14 yo). My DH travels a lot for work and I am in a senior high pressure role myself. I have never really exercised previously in my life.

Due to a variety of health issues (obesity, pre diabetes, hormonal imbalance, knee pain) I have been asked by my GP to exercise.

I grew up outside of UK in a country where physical sports and outdoor activities for girls were discouraged, so never really built up an exercise routine or went to gym, pool etc.

I don't have the time or motivation to go to gym due to really long hours at work and DH working away. I try to do some yoga and cardio from YouTube but always end up skipping exercise on most days. Life seems such an endless cycle of work, chores, parenting that I really don't know how other people manage to train for marathons and work out regularly. How do they find the time

Has anyone been like me previously and has now gone on to incorporate regular exercise in their lifestyle? What has helped you to stay motivated? Will really be grateful for any tips and pointers. Thank you.

Maybe focus on steps per day to start off with?

Stop using the car for short journeys, go for lunchtime walks, do phone calls for work whilst walking etc.

Martin Lewis achieves a ridiculous number of steps per day by walking across London to various meetings and conducting his calls at the same time

Oh and also, unless it's walking or running I don't do online programs at home.
My neighbour runs an outdoor exercise class and it's great for the social aspect, I've also started going occasionally to zumba once a week in the evening with a friend. If you could carve out one evening slot per week, that might work.
I tried getting up super early for weights for a while, but it just made me feel knackered most of the day.

I am currently buying an electric bike through my work's cycle to work scheme. I am going to use it to cycle part of the way to work. I have to dress well at work so will be showering and changing at work. For me this cuts out a bus ride and should save me time. It will also increase the exercise I do.

Some people at work also exercise at lunchtime from a basic making sure they go out and walk to going for a run.

Personally I find it easiest to roll out of bed and exercise straightaway.

I was inspired to do more by the daughter of a friend who stayed with us and she was absolutely adamant that she was going swimming that weekend and so all of us went. It was fun and I thought actually she put her needs first and when it comes to exercise that is a good thing!

I'd say possibly don't "exercise" for now but build activity into your (v busy) daily routine.
Can you walk or cycle to work? even once or twice a week? or part of the way. Gradually build your pace- easier on the way home - who wants to arrive at work sweaty?
When cooking/ boiling the kettle etc etc yes try a few gentle squats! or calf raises- just going up and down on your tiptoes.
At the weekends, if you're going upstairs, turn round go back down and come up again! Or do 5 calf raises with your heels hanging over the bottom step each time before you go up.
There's research that shows this kind of "exercise snack" can be as good for you as continuous exercise.
Try a tracker- some people find it motivating to track their steps/ stairs/ heart etc- and they can set themselves small targets.
Try a gym? Give it a go- ask for a taster before committing. Mine is friendly and low key with a real mix of ages/ abilities/. Stretch class is my favourite. Or swim once at the weekend. Take your DCs if you have to. Let them muck about together while you swim lengths.
Take advice on what's best for your knee- maybe an exercise bike while watching TV????
Be open minded about what "exercise" is. It doesn't have to mean gyms and classes. Be open minded that there is something that will work for you and your circumstances.

Think about how you can fit little sips of exercise into your daily routine. I've just got back from taking DS to swimming and I have to stay in the leisure centre throughout, so I fitted in a 20 minute HIIT strength session. I'll go to the shops later on my bike. Finding a cue can make a big difference - do a few sit ups while making tea or coffee, squat while you brush your teeth.

Beyond that, finding something you enjoy really makes a difference. For me it was doing C25k which has been magical. But it's not everyone's cup of tea. Doing something with other people is great for motivation - it makes the exercise more fun and you're less likely to skip it if you'd be letting other people down.

Finally doing a little something every day seems somehow easier than trying to doing longer session few days a week - I try to do a Yoga with Adriene video every night before bed as it really helps me sleep. There's something about doing it every day that makes it easier to get in a routine.

Can you park a bit away from work so have some exercise walking morning and evening. Factor in something on Saturdays so if there is a Park run nearby walk it with your dc..they could run as its good to bring exercise into their lives now. Maybe they play sport. Then on Sunday go for a swim or a cycle and the rest of the week just focus on moving more. Run up the stairs etc. Standing desk is a good idea.
You don't need to change your whole life but you will find as you move more you will see how much it helps your mental health/ mood and you will actually look forward to it.

Where do you work and how do you get there? I exercised most when I cycled to work.

You also need to get into the habit of putting exercise into your diary like you do other tasks or events. Don’t even think about whether you’re going to do it or if you have the energy. A bit like you sometimes don’t want to go to the supermarket coz it’s boring, but you go anyways coz you you need food.

I’ve Taken out a swimming membership for local council pool. Been swimming with kids 3x a week . It’s quite a nice time to chat actually. Has dried out/ got rid of the eldest a child’s spots. He’s started doing kayak training in the pool so has opened up another opportunity.

I make everyone have a proper shower after and rdry hair. With the cost of fuel I reckon membership will balance out with fuel savings 😁

You can build in incidental training using if-when type thing. So 'if I make a cup of tea, I do 15 squats while the kettle is boiling'. If I need the loo, I will run up the stairs', if I have a shower, I will do 5 pushups while the water warms up etc. A book about a specific sport I do calls it 'greasing the wheels'. It's actually phenomenal how much you can fit in doing little bits here and there!

On the weekends do activities with the DC that involve exercise. Family walks or bike rides. That’s 2 days done and dusted.

Do squats while you brush your teeth. Heel raises while you stir things on the Hob.

Can you try a walk with a friend or colleague at lunchtime as a regular catch up?

Madfit on YouTube has a variety of exercise videos from dancing cardio to yoga. Some are only 4 minutes.

Yes it can be tough when you are not used to it but it’s important and a great role modelling for your DC

How far do you work from home? Could you walk on dry days?

Or cycle, for speed?

In my experience motivation is built easier through small wins. Instead of scheduling any major workouts and trying to create magic time out of thin air, just doing a minute or two of something when you can will get you into the habit of exercising and give yourself the small wins that build up to bigger changes. Just sixty seconds of start jumps, or running on the spot, or running up and down the stairs a few times, will help improve your health without brutally early wake ups, or gym memberships that feel like an obligation to get your moneys worth. Do some squats while the kettle boils for a yummy coffee, or some lunges while your relaxing bubble Bath runs, and you'll associate exercise with pleasure and that will do far more good in the long run than pushing yourself out of your comfort zone and associating exercise with discomfort, pain and/or exhaustion.

Jumping on for ideas. I'm a single parent to primary age children so they can't be left alone. WFH 3 days a week and rarely get a lunch break. In the office 2 days - too far to walk/cycle. The children don't have any activities where they are occupied at the same time so always have at least one of them with me. They go to theirs dads EOW (but he often cancels at short notice). I try and fit a long brisk walk in then. Other than walking the children to school on my WFH days I struggle. I hate swimming and avoid pools at all costs. The thought of getting up even earlier on a morning fills me with dread! I think I'm a lost cause!

All the posts on this thread are so helpful! DH came back yesterday afternoon and has taken the boys away for a haircut now. Normally I would have sat down with a cup of tea and turned on the TV. Instead, I managed a 20 mins walk in the light rain and I am feeling lighter and more positive now. I am trying to take a stock of my lifestyle. On most days I am so exhausted, stressed, alone and bored out of my mind that whatever time I get at the end of the day, I spend it dead scrolling on my phone, sometimes till early hours of the morning. Also, I think I have never prioritised myself... I think it is a cultural thing in my case. Lots to think about!..

*doomscrolling

@spinningswimming try skipping on your WFH days. One minute every hour. Skipping ropes are cheap and you should be getting up from your desk regularly

Outsource more of the housework and chores. Get a cleaner/send ironing out.
You cannot outsource your own health.
What exercise could you do together at the weekend (swimming, cycling, hiking, kayaking, dancing?)

Also - little and often. Start doing a 15 minute workout, it doesn't need to be a whole hour. But build up the habit.

Do it with the kids? Swimming pool, walks Inc long forestry ones, Joe wicks 20 min workouts?

I don't have the time or money for the gym. My only exercise is walking and I generally do more than 10,000 steps a day, trying to walk at a brisk pace. Without a doubt this helps with fitness and weight loss. I had a period of walking less - I ate exactly the same as usual but put on 12lbs in a few months, simply because I wasn't walking much!! I try and incorporate it in to my daily routine so I don't have to find separate time for exercise. So I walk to walk which is 50 minutes each way and gives me a daily total of around 15000 steps. I walk to the shops, I walk the children to their activities and classes. Are you able to walk to work? Or just incorporate more walking in to your daily routine? I don't think getting up at 5am every day to exercise is sustainable...

You have a DH - can he do the boys some mornings and they can be your exercise time?

The other thing (which you've already spotted!) is using dead time. Do you do any drop and go style activities with the kids? I've just done 4 miles whilst DD was in her activity instead of doomscrolling and eating cake in their very nice cafe

How do you travel to work? Can you park further away / get off a stop or two early on public transport? Adding a brisk walk of 20 mins or so (about a mile) to each end of your day would make a huge difference to get you started.
If this isn't possible, can you leave the office at lunch for a 20-30 min walk?

I appreciate your enthusiasm but my pelvic floor does not 😂 great idea for someone though

Definitely has to be built into the daily or weekly routine. I changed jobs so I cycle to work. On days off or weekends I run. Do you have a friend who might want to join you to do C25k and / or Parkrun or Parkwalk? Or find a nice exercise class, anything you like, and tell your DH he is cooking that night. Once that is a routine you will feel fitter and doing another activity at the weekend will be easier.
You absolutely have to prioritise your health. Sometimes you have to be very organised and it might feel selfish but it's important for your family you are healthy and active.