You can scroll down endless photos of hyper-bendy yoga babes on a sunset beach and fitness gurus grinning at their salads, but the truth is the only thing you’re exercising is your thumb. We asked health and fitness experts – and yes, some do have hundreds of thousands of Instagram followers – for their best advice on how to get off your couch and into enjoying exercise in real life.
1. Small changes DO work
“Make small but significant changes that are sustainable in the long term,” says Shaun Stafford, personal trainer and, Men’s Fitness cover model. “Aim for ‘easy wins’ that can slot into your current routine and lifestyle and turn into healthy habits, like drinking more water, cycling to work rather than taking the car or adding more fibre to your diet.”
2. Dial down your self-criticism
So you missed a workout? So what? “My most important tip is don’t quit or beat yourself up if you miss a session, and always make sure you schedule in rest time,” says Jessica Skye, founder of Fat Buddha Yoga who is also Nike Yoga’s only UK ambassador.
3. But don’t give up
“Your excuses are burning exactly zero calories per hour,” says Maeve Madden, fitness influencer and author of Beat the Bloat. “Remember it doesn’t matter how slowly you go, as long as you don’t give up.”
Alistair Crew, master trainer at David Lloyd Clubs, advises asking yourself what is the single most important fitness and health goal you want to achieve. “Keep a reminder on the fridge door or on your work computer screen so that you constantly keep your eye on the prize.”
4. Do something you enjoy
“Choose an activity that you actually enjoy, that way you’re more likely to stick with it,” says Jessica Skye. “Make it social; get a buddy to train with, or arrange a juice, lunch or dinner after the workout. You could also create a ritual around exercise, for example, after every run treat yourself to a candle-lit bath with your favourite products.”
5. Do something different
“It’s always good to challenge yourself and get out of your comfort zone,” says Samiya Nordeen, founder of Santhosh Dance, which offers a different way to get fit and feel healthier and happier with dance classes in Latin Fitness (based on disco), American Hustle, Salsa, Cha Cha Cha and Rumba.
“Try a new activity every six months or so because once the body and muscle memory gets used to an activity, you get less return for your effort. Pushing your muscles to work in a different way, also helps your sense of self-achievement because you’re mastering a new skill set.”
Alistair Crew agrees: “Albert Einstein said – ‘The definition of insanity is doing the same thing over and over again, but expecting different results’. So how about signing up for an event? Committing to a consistent training schedule for obstacle course races like Tough Mudder or Spartan can be a great motivational tool, and you can create an effective support network and train with a group of friends, family or colleagues.”
6. Just move more
You don’t need to be stomping on the treadmill every day to feel the benefits. “Find movement in everyday stuff – leave the house 10 mins early and go the long way around, get off a stop early and walk a little further, take your entire lunch break and go for a walk for 30 mins after you’ve eaten,” says health coach Joanna Shurety. “Moving is just as important as structured exercise.”
7. Self-discipline is the muscle you need to use
“Even a yoga devotee like me can fall off my mat,” admits Kat Farrants, founder of online yoga platform Movement for Modern Life. “Discipline is like a muscle; we need to cultivate it. There are a few life hack-style tips that can help. One that works for me, is getting everything ready the night before: lining up a class and putting yoga in my diary for the next day so it’s official.”
8. Make it fun – like skipping
“Skipping is known to be one of the best forms of cardio and HIIT workouts out there, as it helps to improve endurance, balance, coordination and agility,” says Daria Kantor, founder of the personal fitness app TruBe.
“By engaging your muscles with piecemeal exercises such as skipping, you will allow your body to properly adjust to a sustained fitness routine and build up your confidence at the same time.”
9. Be realistic
“Pick goals that you’re actually likely to stick with,” says NHS weight loss consultant Dr Sally Norton, “Deciding to run a half marathon if you haven’t gone for a run in years is unrealistic – instead, you could sign up for a 10K challenge, and set yourself a gentler goal. It doesn’t mean you can’t build up to do a marathon eventually, but a smaller goal will be easier to achieve. Plus, the positivity you’ll get from achieving any goal will help you to stick with your resolution long-term.”
Performance coach Luke Worthington says it’s all about finding and maintaining the right balance. “Goal-setting should involve a thorough life evaluation. How much time do you have? How much time can you spare? Are there activities that take up your time now that are less important than the plan you want to create? Health and fitness is all about balance.”
10. Be specific
“Vague aims like ‘get fit’ or ‘be more healthy’ can be difficult to keep on top of, and can feel unattainable, leading to you feeling disappointed,” says Dr Norton. “Instead, give yourself specific, attainable goals. For example, you could resolve to exercise for 30 minutes, three times a week, or to cut out caffeine, or sugar. Keep them realistic and build up.”
11. Rope in your mates
Fear of letting a friend down is a great motivator for getting off the couch and out. Yoga teacher Dylan Ayaloo says: “Get a group together to do the challenge with you - once you declare out loud or commit to someone else or a group, you’re more likely to follow through and you can celebrate each milestone with your group. Motivation by positive reinforcement like appreciation, acknowledgement, celebration is a for more long term and sustainable strategy for creating change.”
12. Making healthy food swaps
Celebrity personal trainer Bradley Simmonds recommends ditching quick, sugary fixes that lead to the inevitable mood and energy crash in favour of “a nutrient-dense snack like a handful of almonds. Almonds are high in magnesium, an essential nutrient that contributes to a reduction of tiredness and fatigue.”