- Strive for at least 150 minutes of exercise per week
Break it down to 40 minutes 4 days a week, 30 minutes 5 days a week, or however, you’d like! Choose what works best for your lifestyle.
- Cut your coffee calories
Cut calories in your morning cup of coffee by skipping the cream and sugar. Instead, try drinking it black or reducing your amount of each.
- Prioritize consistency over intensity.
“You are better off doing a 45-minute, moderate-intensity strength circuit three times per week than to do a two-hour, high-intensity workout six times a week, and then burning out in three weeks because it’s not sustainable. And remember that it takes time and consistency to build your body, but one workout can put you in a better mood. You leave it all in the gym: the annoying boss, the argument with your best friend, being stuck in traffic… It’s like you get to press reset.” —Valerie Waters, celebrity trainer and creator of Valslides, @valeriewaters
4. Be kind to yourself
Individual motivation – or the lack of it – is only part of the bigger picture. Money, parenting demands or even where you live can all be stumbling blocks, says Sniehotta. Tiredness, depression, work stress or ill family members can all have an impact on physical activity. “If there is a lot of support around you, you will find it easier to maintain physical activity,” he points out. “If you live in certain parts of the country, you might be more comfortable doing outdoor physical activity than in others. To conclude that people who don’t get enough physical activity are just lacking motivation is problematic.”
5. Make it a habit
When you take up running, it can be tiring just getting out of the door – where are your shoes? Your water bottle? What route are you going to take? After a while, points out Sniehottta, “there are no longer costs associated with the activity”. Doing physical activity regularly and planning for it “helps make it a sustainable behaviour”. Missing sessions doesn’t.