A realistic goal

[CupOfTia]

Hi!

I'm 36, mum of 3, overweight by quite a few stone and I suffer with energy issues due to a auto immune disease.

I've taken up jogging before and did ok, but always seem to put too much on myself and give up. I was reaching 5k back in June but life for ontop of me and haven't jogged since.I want to start again with exercise, but slowly, this week. And maybe a mixture of jogging, swimming and exercise videos. I would like to start building it in so it's more of a habit.

What would you say is a reasonable goal for time spent over the next week or two?

Only you really know what you can manage, ten minutes is better than no minutes!

I'd say rather than total time it's consistency. Commit to doing something 3-4 times a week. Then you can up what you do once it's become a habit.

Sit down on a Sunday night and look at the week ahead until the following Sunday. Write down all the essentials with times eg 8 - 9.15 school run. 9.15 - 12 work 12 - 12.30 dinner break. Literally put everything in, inc loading washer, meal prep, kids homework. If you have a partner, hopefully the load is shared! If you have a partner, they need to assist by scheduling in their availability for the week ahead.

Once you've done this you will see exactly what free time you have, when it is and if your partner is home when the kids are.

Plan round that. You may 'only' get three one hour windows. You may have to consider getting up earlier to give extra windows. You'll know what you have to play with. Once you've established your windows - plot your exercise. It could be a swim early morning, or a dinner time exercise class, or even a brisk dinner time walk. You may realise you have a few hours one evening free - look at classes maybe, or a womens only beginners run group.

Once you've established what exercise you are doing over the week. Plan! Eg an early morning brisk walk - lay all your clothes out the night before. Then you just need to roll outa bed, in your kit and off!

There's that corny expression about failing to prepare is preparing to fail. It is so true where exercise is concerned even if you are an old hand, you still need a plan and to work out what you can do and when.

I would also strongly suggest looking at general lifestyle adaptations where you fit exercise in. Can you walk the kids to school if you drive them? Can you walk or cycle commute to work? Could you get off the bus for work earlier and walk? Could you park your car further from the office? What about weekends - why not go out for a family walk? Or bike ride? Go roller skating with the kids? It doesn't have to be formal exercise but fun stuff that involves being active.

Thank you so much, really helpful 🤗 am feeling a bit more hopeful