Step into Spring with our 5 Top Tips to Getting Started

If your enthusiasm to start a new exercise programme has waned after the first week or two, don’t worry, we’ve got some useful tips to help you enjoy your workouts, maintain your fitness programme and have a positive impact on your wellbeing.

Tip #1 Try a variety of activities

There is no single exercise that is best for you. We need a range of activity to work our heart,lungs & circulatory system (Cardio) and strengthen our bones & muscles (Strength & Conditioning). Try a range of activities to find the ones you enjoy, because if you enjoy it, you’ll stick with it!

Tip #2 Set realistic expectations

When you’re feeling motivated to get fit, lose weight or improve your health & wellbeing, it’s really easy to set yourself unrealistic targets. If you’ve not exercised for a while, planning to exercise everyday may set you up for failure. It can lead to you feeling exhausted, pressured and giving up. Instead, build your routine gradually. Start with one activity and when you are comfortable with this, add another activity and before you know it, exercise will become part of your normal routine.

Tip # 3 Work out with a friend

This may not be easy during a pandemic, but planning to join the same online class as a friend or meeting up with them for a walk or run, once restrictions allow, can help you stick to your plan.

Tip # 4 Keep focused on your ‘why’

Our ‘why’ is what motivates us to become more active in the first place. Your ‘why’ maybe to achieve a new challenge, improve your health, lose weight or feel less stressed. Whatever it is, remind yourself everyday why you are exercising. Read our Believing is Achieving blog for some useful tools to keep you focused.

Tip #5 There’s no failure, only feedback

Changing our habits doesn’t come easy! If you find yourself reverting back to your old habits, don’t beat yourself up! See it as a journey and you have just become sidetracked, learn from it and get right back on track. For more info, read our blog on habit change.

Final Takeaway

Switch the idea of exercise to movement, here is a wellbeing hack from Sal Jefferies

Want to know more?

Try joining Sal Jefferies Mindset & De-Stress Clinic on Weds at 9.30am or catch up on our ‘On Demand’ Page, it’s a great way to get started.

Be kind to yourself

Hooray!!! It’s the first day of Spring! So to help you lift out of the Lockdown fog, we bring you our first Step into Spring tip.

This week is all about being kind to yourself.

According to Paul Gilbert, PhD, we have three types of emotion regulation systems – we’ve got the Threat System, the Drive System, and the Soothing System and we switch between these systems depending on our situation, environment and thoughts.

The Threat System

Its function is to manage threats, survive, protect and to seek safety. This activates the sympathetic nervous system and triggers an acute stress response that prepares the body to fight or flee. The body stays on high alert, great if you are in danger but long-term can lead to chronic stress and serious health issues.

The Drive System

Here, we are seeking reward and driving to achieve goals, find excitement and achieve tasks. Again very useful in certain circumstances, though can be exhausting if we stay here too long!

The Soothing System

This is when we rest, nourish our bodies, feel safe, slow down and spend time caring for ourself and others. Here our bodies can recover and rejuvenate, giving you back energy and a zest for life.

When we spend most of our time in Threat or Drive, we become tired, stressed and unable to function well. Spending more time in the soothing system will restore your body and help put that spring into your step!

This week focus on understanding how long you spend in Drive and Threat and re-balance this by doing something you enjoy each day, that ensures you spend more time in Soothing. What will you try? Maybe a relaxing bath, listening to your favourite music or time with loved ones? Whatever it is, just make it a habit to be kind to yourself.

Credit to: Paul Gilbert, PhD