During the festive season it can be more challenging to create and stick to an exercise plan. We have some tips to ensure you remain committed to your exercise goals and are still able to enjoy some downtime.  

 

An exercise plan is a great way to stay organised and maintain your routine, especially when there are lots of conflicting priorities.

 

Consider your fitness goals-

What exactly do you intend to achieve from your exercise plan? Are you trying to lose weight? Or preparing for a marathon? Having clear and specific goals can help you track progress and stay motivated.

 

Create a balanced routine-

Heath guidelines suggest you spread exercise out across the course of a week. We recommend you do at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity a week, or a combination of both. If weight loss is your main goal, at least 300 minutes a week is recommended. Even small amounts of physical activity is helpful, being active for short periods throughout the day can add up to provide fantastic health benefits.

 

Start slow and progress slowly-

If you are just getting started with exercise it is important to start cautiously and progress slowly. Also consult with your doctor or exercise therapist if you are recovering from a medical condition or injury. Work on creating an exercise program that gradually improves your range of motion, strength and endurance. Set realistic and achievable short term goals so you can  progress over time and not feel disheartened when you don’t reach your overarching goal straight away. 

 

Build exercise into your daily routine and plan different activities-

Finding time to exercise can be the biggest hurdle. We recommend you schedule it into your calendar like you would any other appointment. Different activities can prevent exercise boredom. Plan to alternate activities that target different parts of your body, such as walking, swimming and strength training. You can also combine activities, for example watch your favourite show while on the treadmill or go for a walk during your lunch.

 

Allow time for recovery-

Make sure to plan time between sessions for your body to rest and recover. Many people start by working out too long or too intensely, this can cause your joints and muscles to become sore or injured. 

 

Put it on paper-

Just writing down your plan can encourage you to stay on track. Having a physical copy of your plan means you can regularly refer to it and track your progress.