Tips for Fitting It In
Make a commitment - even a small one - to exercise seven days a week. See below for a range of ideas to help you include exercise into your daily routine.
1. Set a goal: We all know it’s easy to find excuses to avoid exercise. Having a goal will keep you focused. Make sure it’s realistic and write it down. You could also tell a friend so you have some accountability!
2. Make it a priority: Remember that you're only ever 30 minutes away from feeling the benefits of being active. If you make it a priority you will start looking for ways to include it into your day. You could use your lunch hour, get up that little bit earlier, or join a sports team. Making it a priority will help to make it happen.
3. Make it routine: Now that you've found the time, make it a routine. Put it in your diary or add it as an alarm on your phone. You could make a real appointment with a friend, workmate, or family member, and do it together. If you've arranged to meet someone, you're a lot less likely to skip it. The great thing about joining an organised sport is that the routine is set for you.
4. Keep yourself immersed: Keep yourself interested by taking up a new sport or activity. I’m sure you’ve heard the saying “you're never too old”. Keep an eye out for the events and activities we have on offer to help you try new things! They will pop up each week throughout the challenge! - And don’t worry of course there is an incentive if you make the effort to include these into your routine!
5. Reward yourself: Be your own support crew and reward your successes no matter how small. Remember we don’t encourage you to reward yourself with food and undo all the good you have done by being active! Do something relaxing like getting a massage. If nothing else, give yourself a high five.
6. Make it enjoyable: Enjoyment is the best thing you can get out of sport and recreation. Try new things. Join a sports club - for support, motivation, and the chance to make new friends.
7. Keep a record: Keep track of what you do by keeping your Workplace Planner up to date each day. Compare it to your other workmates for a bit of workplace banter! There are loads of other things you can make a not of too: energy levels, enjoyment, mood, improvements, and nutrition.
8. Be prepared: You never know when the opportunity may arise for you to get active, so be prepared. You might have a sudden burst of enthusiasm, or have a lunch date cancelled. Keep some gear at work, in the boot of the car, or with a friend, and you'll be ready for action. Remember to plan ahead and if you’re travelling for work, stay in hotels that offer you fitness equipment.
9. Incorporate Active Transport: Try walking or biking to work: If this takes longer than your usual travel time, plan ahead: and get organised the night before. Alternatively you could park your car further away. We love Active Transport. Do it- you never know what might be up for grabs if you do!
10. Stretch at your desk: This reduces muscle tension, gets your circulation moving and prepares you for more strenuous activity later. Get up and talk to a colleague instead of emailing them- it’s all about the small changes that will lead the way for the bigger changes to follow.
