Getting back on the Exercise Wagon

Getting back on the Exercise Wagon

So, it’s January. We all know what that means from a Health and Wellness point of view. We all have the best intentions of getting fit and losing the few extra Christmas Kilos. So, here is a few tips to make sure you stick to those intentions.

Most of us already know some of the amazing health benefits of being physically active such as – improved mood, maintain healthy bones & joints, increased energy levels and better sleep to name but a few. However, many of us still struggle to get out of that rut and exercise due to perceived barriers such as busy schedules, low energy levels, health issues or lack of self-confidence.

No matter what your current fitness level is, your age or even if you’ve never exercised in your life, there are positive steps you can take towards being more active.


Be Realistic:

Probably the most important tip of all is to be realistic. What I mean by this is, if you have been doing no exercise whatsoever for a while, it is not realistic to think you can spend 5 days a week in the gym for 90 minutes, or decide you want to run 10km in one night. The best way to start exercise and to make sure you adhere to it is to take what you are currently doing and add a little bit extra. If you don’t do any exercise at all, then start small. There are some great apps to help people start from scratch, like ‘Couch to 5k’ for example. Make sure to take a lot of rest days to begin.

Start small and increase quantity and intensity as you improve your fitness!

Don’t change your diet completely:

If you have the worst diet in the world, you don’t need to change it completely. Like exercise, change it slowly. The best way to do this is to write down everything you eat every day. Look over it and take out 1 or 2 unhealthy items and replace them with a healthy one. Continue to do this for a few weeks and eventually you will find when you compare week 1 to week 10, these small changes will have completely changed your weekly diet. If you try to change it all in one go, you will very likely fall off the wagon after a week.

And, don’t be afraid to treat yourself every now and again!


Find a form of exercise that suits you:

Some people hate the gym, some people hate running and others hate team sports. Find what suits you, because you are more likely to stick to a routine you enjoy. For example, Fitness classes are a great way to start exercise if you are not used to it. There is a whole list of different exercise types you can chose from:

  • Swimming
  • Zumba
  • Hiking
  • Yoga
  • Rock Climbing
  • Kayaking
  • Tag Rugby
  • Pilates


Get more active minutes out your normal day to day activities:

  • Ditch the car for short journeys like popping to shop for milk.
  • Park the car a little farther away from your destination and walk the rest of the way.
  • Move more at work – get up to talk to co-worker instead of phoning them, go for a walk during your lunch breaks
  • Use the stairs more – skip the lift to get some extra steps in.
  • Move during ad breaks – even time spent watching TV can become an opportunity to be more active.

Get a Fitness Buddy:

Having a friend exercise with you is a great motivator. Try to pick someone with the same fitness level as you. On the days you are not motivated to exercise, a buddy will turn up to your house in their training gear and you won’t want to let them down.

Seek help:

Ask a Personal Trainer or Physical Therapist for advice. Here at Pain Relief Limerick, we don’t just treat injuries and aches and pains. We help people on their journey to be the pain free, active person they want to be. If you need help or advice on how best to achieve this, give us a call and take advantage of a FREE Consultation.

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