Getting back on track with exercise
Monday February 3, 2025
10 tips to make it stick
As February rolls around, many of us find ourselves slipping away from those ambitious New Year’s resolutions. We started strong with intentions of working out regularly, but somewhere, life got in the way. Whether it’s a busy schedule, lack of motivation, or a simple case of getting discouraged, it’s easy to fall off the exercise wagon. However, it’s never too late to get back on track – and make exercise a lasting, enjoyable part of your routine.
Here are some strategies to help you re-commit to your fitness goals and build a lasting habit:
- Start Small, Stay Consistent
Rather than aiming for an hour-long workout every single day, begin with short, manageable sessions, and incorporate rest days into your routine. Try 10 to 20 minutes and aim for consistency instead of intensity. Studies show that small, regular doses of exercise can be more sustainable than overloading yourself at the start, which can be demotivating and lead to an increased risk of injury. As you build the habit, you’ll naturally find yourself increasing your workout time. - No Pain, No Gain – Don’t Be Disheartened By DOMS
Many people who are new to or returning to exercise will experience DOMS – Delayed Onset Muscle Soreness – which typically starts 1-2 days following your workout. This is a normal response to new or increased physical activity, especially strength training.
While it can be uncomfortable, DOMS is a sign that your muscles are adapting and getting stronger. To ease the discomfort, focus on gentle stretching, hydration, and rest. Don’t be discouraged by the soreness; it’s a part of the process and usually decreases as your body gets used to your new routine.
In addition, many people will experience acute muscle soreness during a workout – a burning sensation as the muscle is put under strain – hence the phrase ‘feel the burn.’ This is normal, and due to a buildup of lactic acid in the muscle, which occurs during intense exercise. It usually goes away quickly and is a sign that what you’re doing is working!
If you begin to experience joint pain, or anything that doesn’t feel right such as sharp pain or discomfort, stop working out and rest – and seek care if needed. - Make It Enjoyable
Exercise shouldn’t feel like a punishment. If you’re struggling to enjoy your workouts, try experimenting with different activities that you find more fun. Dance, team sports, yoga, or even a brisk walk in the fresh air can be just as effective as more traditional exercises. Find what excites you, and the motivation will follow. When you enjoy what you’re doing, you’re more likely to stick with it. - Set Realistic Goals
Setting goals is important for motivation, but you need to make sure that you can achieve them. Start with goals that are more easily attainable, such as exercising three times a week for 20 minutes, or hitting a specific number of steps each day. As you hit these milestones, you’ll feel a sense of accomplishment that encourages you to keep going. - Incorporate Variety
Doing the same thing every day can get monotonous. Spice things up by mixing different types of exercise into your routine – for instance, strength training one day, HIIT cardio the next, or a bootcamp-style class the next. A varied approach keeps workouts interesting, reduces the risk of injury through overuse of the same muscle groups, and ensures you’re improving your strength across your whole body. - Track Your Progress
Nothing feels more rewarding than seeing progress, no matter how small. Whether it’s tracking your workouts in a journal, taking pictures in the mirror to visualise your progress, or simply noting improvements in your energy levels, keeping track can motivate you to keep going. Celebrate your successes, no matter how minor they may seem – they add up! - Make It a Social Activity
Find a workout buddy or join a group activity to make exercise feel less like a solo task. Working out alone can be daunting, and especially difficult when you’re not in the mood for it. Having a social expectation to attend, or a partner to keep you accountable can be a great way to exercise even when you might not feel like it. Plus, exercising with others is a fantastic way to make new friends! Whether it’s a fitness class or a weekend hike with a mate, you’ll be more likely to stick with it when you’re not alone. - Listen to Your Body
Remember, it’s important to respect your body’s limits. It’s easy to push too hard when you’re motivated and full of energy at the beginning, but overdoing it can lead to burnout, or worse – injury, which can prevent you from exercising at all. If you feel pain or fatigue that doesn’t feel right, take a break and rest. Giving your body time to recover is just as essential as the exercise itself – over-exercising can have the opposite effect on your fitness levels and gains. - Create a Routine
Consistency is key. Try to schedule your workouts at the same time each day or week. Having a set routine, like exercising first thing in the morning or right after work, helps you establish a habit. Over time, it will become second nature and part of your regular routine – just like brushing your teeth. It’d feel wrong to not do it! - Focus on the Benefits, Not Just the Effort
Instead of viewing exercise as something to power through, focus on the positive impacts it has on your life. Whether it’s more energy, better sleep, improved mood, or reduced stress, regular exercise has wide-reaching benefits beyond physical health. Keeping these advantages in mind can help you stay motivated on days when you feel like skipping a workout. - Be Kind to Yourself
Lastly, be patient and kind with yourself. Everyone has slip-ups – what matters is that you keep going and get back on track. Don’t be too hard on yourself if you miss a workout or if you’re not seeing immediate improvements. Progress, not perfection, is the goal.
Conclusion:
Getting into and sticking with exercise can be challenging, but by starting small and staying consistent, you’ll start to see real progress on your fitness journey. So, if your New Year’s resolutions are starting to fade away, don’t worry – there’s always a chance to reset. Start fresh, and let February be the month you rediscover the joys of exercise!
The content of this article is provided for general information only, and should not be treated as a substitute for the professional medical advice of your doctor or other health care professional.
Related Posts
Exercise
Boost your immune system this autumn
As the leaves turn golden and the days grow shorter, our bodies often need a little ... Read moreExercise
Exercising Safely in the Summer Heat
In the sunny weather, many of us are motivated to get moving: lunchtime walks, weekend runs ... Read moreExercise
Celebrating Walk to Work Day
Step into wellness April’s here, and what better way to shake off the last chills of ... Read moreRecent Posts
Exercise
Boost your immune system this autumn
As the leaves turn golden and the days grow shorter, our bodies often need a little ... Read moreMental Health
Supporting your mental health through change
Navigating life transitions Life is full of transitions. From starting a new job, moving to a ... Read moreMenopause