Kickstart your Summer

With summer well on it's way - the daylight hours are increasing, the weather is warming up, and the silly season is just around the corner.

Do you want to look great at the beach during your upcoming holidays?

Do you have big goals for 2023?

Being active and incorporating regular exercise into your daily routine is easier said than done. Until exercise becomes enjoyable and part of your lifestyle, it's easy to fall back into your old routine and habits, and to find excuses. But, then - before you know it, the holidays will have been and gone, and you will have missed your opportunity.

So, you need to act now!! Make exercise a priority now and over the next couple of weeks - before social functions and school holidays interrupt your normal routine even further. There's no time like the present, and below are some tips to get you started:

Set yourself a Goal:

Goals are really important, and can help to keep you motivated and focussed. Be sure to set realistic and achievable goals.

• Big picture, long-term goals should be your ultimate reward (ie. loose 10kg or run a marathon next year). The ongoing motivation to keep everything in perspective, and always working hard despite challenges you might face.

• Process-oriented goals are important too (ie. achieve 10,000 steps per day, or exercise >30min at least 5 days per week). Essentially, you can break down your big goal and training into bite-sized pieces, making it much less daunting. Hitting targets along the way is great positive reinforcement.

You need to be challenged, but also don't want to be discouraged, so make sure you consider the limitations (health, work or family) that might impact your your ability to achieve these goals.

Make Time

Not enough time. It's one of the most commonly used excuses. It's true - not many of us have endless hours we can dedicate to exercise each week. Family, work, social life, weather, travel - these factors can all interrupt and change our plans, and make finding time for exercise much more difficult. But, if you honestly want to make exercise part of your routine - you can (and will) make time.

Be realistic and prioritise all your commitments accordingly. Often, family and work are non-negotiable, and to be happy you also need time for a social life and to relax. Exercise can become part of your routine too - and you don't need much time. You just need to be organised and plan ahead. Perhaps you can go for a walk at lunch time, or find 20min to do some functional strength training before bed? It is much easier to fit in exercise if you are ready.

Consistency is Key

Committing to smaller bouts or exercise (sessions) more frequently throughout the week is generally easier for most people to commit to, and it's also much easier for your body to tolerate as compared to doing two big sessions over the weekend and nothing during the week.

If you are introducing running to your routine for the first time, or after a long break - 3 sessions per week is plenty to start. Be cautious, always allow yourself a rest day between running sessions, and consider starting with walk-run sessions. You can do other exercise on alternate days to keep moving.

Enjoyment is Essential

Exercise doesn't have to be a chore. Yes, higher intensity sessions can be challenging and you might feel sore or tired afterwards, but there needs to also be an element of enjoyment to keep you coming back. When we exercise, the body produces feel-good chemicals called endorphins. But, you need positive energy and encouragement to get you lacing up your shoes and out the door.

Choose exercise that you enjoy. Once you have established a routine, you can then start to incorporate exercise that you find more challenging.

Exercising with a friend or joining a local training group adds a social element, which helps with motivation and accountability.

Kickstart your summer by regularly incorporating exercise into your routine now. By the time 2023 rolls around, you'll be enjoying a healthier, more active lifestyle, and be ready to tackle your new year goals.