Think you’re too drained for a sweat session? Turns out, researchers at the University of Georgia found that sedentary people who moan about being knackered can actually decrease fatigue by 65% with regular, low-intensity exercise. But one thing that can definitely make you tired is being dehydrated, so always have water to hand, even if you’re doing a gentle walk. This Chilly’s Water Bottle in White will keep your H20 cool for 24 hours.
Let’s do the maths: the recommended 150 minutes of moderate-intensity exercise a week = 30 minutes per day, Monday to Friday*. Which is a mere 2% of your day! It’s a tiny investment with a huge pay-off, as it can reduce your risk of heart disease, stroke, type 2 diabetes and cancer by up to 50%! On the days when you can’t manage 30 consecutive minutes, split it into shorter bursts – walking up stairs and escalators, jumping around to your favourite songs, or, if you fancy an energetic, super-short challenge, download the Johnson & Johnson 7 Minute Workout app: no equipment necessary.
A study by the University of Pennsylvania found that, when it comes to exercise, competitiveness is a bigger motivator than being given friendly support. In fact, gym attendance rates were 90% higher in those people who were competing with others! Give it a go by keeping track of your movements with a Fitbit Charge 3 Rose Gold/Blue Grey and download the app to pit yourself against friends and family in the Fitbit Challenges.
Say, what? In a nutshell, it means giving yourself a fun ‘temptation’ to enjoy, but only when you are doing a specific chore you lack motivation to do. It might be that you’ve decided to cycle to work three times a week but struggle to stick to it. So you only allow yourself to listen to your favourite podcast, or audiobook, for instance, when you get on that bike. No cheating!
Give yourself a concrete goal. For example, going from being a non-runner to doing a 5k run in six months’ time. And then download the StickK app, write a ‘commitment contract’ about your goal and put in some money – say, £50. If you succeed at your goal, you get your money back. If you fail? The money goes to a charity of your choice. We’re in!